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Transverse Abdominal Workout

Transverse Abdominal Exercises Video Series

With this transverse abdominal workout you will find three different exercises to strengthen that deep abdominal muscle.

All of these are done with a stability ball.

There are step by step instructions for each of the three different transverse abdominal exercises.

However, only one video is included. This video will demonstrate each of these three stomach exercises.

The first of the three is the pilates 100 but done using the exercise ball. While your arms are moving with this one, your abdominal muscles stay contracted as you hold your position.

The next is a toe drop and is an isotonic, or mover, exercise. This one is also done with the stability ball. Make sure to inhale as you lower the ball and exhale as you bring the ball back up.

The last of these transverse ab workout is the knee drop. Just as the name suggests, you will be dropping your knees (while holding the stability ball with your legs) down to the mat.

This last exercise also engages the oblique muscles. Any twisting motion abdominal workout will also use the obliques.

Exercise #2a - 2c - Transverse Abdominal Workout

Below are the step by step instructions for the pilates 100, toe drop and the knee drop. You can do all of these exercises for a complete transverse abdominal workout.

2a - Pilates 100 Using Stability Ball
  1. Lay down on the mat and place your feet on top of the exercise ball. Make sure your legs are fully extended.
  2. Place your arms by your side and lift your hips up off the floor.
  3. Raise your head up off the mat and pull your shoulders forward.
  4. Hold this position and pump your arms up and down while you hold your body in position. Do 100 pumps with your arms. Make sure to breath during this exercise.
2b - Toe Drop

After you are done with exercise 2a, move right into this one. 
  1. Remain laying down on the mat with arms straight at your sides. Grab the ball with your feet keeping your back to the mat.
  2. Lift your legs bending at the knees until your knees are pointed to the ceiling and your legs are at a 90 degree angle. This is your starting position.
  3. Now slowly lower lower your legs to the floor keeping your knees bent until the ball has touched the mat.
  4. Raise the legs back up to the starting position always keeping your knees at the 90 degree angle.
  5. Repeat this for about 20 reps breathing in when you lower and exhale when you lift up.
2c - Knee Drop

It's really easy to transition into this transverse exercise from the toe drop.
  1. Begin in the same starting position as the toe drop (exercise 2b) but extend your arms out and place your palms on the floor.
  2. Slowly drop the ball down to the right.
  3. Bring the ball back to the center and then slowly drop to the other side.
  4. Repeat this for several repetitions.
Performing all three of these exercises will give your transverse abdominal muscles a great workout.

Watch the video below to ensure you are doing all of these correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view this transverse abdominal workout on youtube.



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