Even if you can't see them, the transverse abdominals are a group of muscles that not only play a key role in the simple appearance of your mid-torso, but also assist you in every power movement, including jumping. Here are some exercises that will help you strengthen them.
Steps
Method 1 of 3: Exercise 1
Step 1. Suck your stomach in with a deep breath
Step 2. Hold for 20 seconds, then release
Step 3. Repeat the first two steps four times, 3-4 times a week
Method 2 of 3: Exercise 2
Step 1. Lie on the ground with your knees bent and feet flat on the ground
Step 2. Place your hands just below and to the sides of the navel
Press down on your lower abdomen with two fingers on each hand.
Step 3. Begin dragging your lower abdomen down towards the ground
Stop holding your stomach in as soon as you feel the muscles tighten. The muscles under your fingers should feel tense but the movement doesn't have to take a lot of effort. In fact, if you move too much, you will stop working on the transverse abdominals and start working out the oblique muscles (the lateral abdominal muscles).
Step 4. Hold this position for 10-15 seconds, breathing normally all the time
Step 5. Make sure you do the whole exercise looking straight ahead
Method 3 of 3: Exercise 3
Step 1. Lie on your back on a comfortable, slightly soft surface
Step 2. Raise your knees so your thighs make a 90 degree angle, but keep your feet firm on the ground
Step 3. Raise your pelvis only, keeping your lower back on the ground
Hold the position for 3 to 4 seconds and lower yourself down again.
