If you want to have a flat stomach (whether you have developed abs or not), you need to train the transversus abdominis muscle. It is an internal muscle that serves to move the ribs inward and is involved in exhalation. Below is explained how to identify it and with which exercises to train.
Steps
Step 1. Place a finger on your navel
Step 2. Without breathing, try to pull the navel as far away from the finger as possible:
what you are doing is holding your stomach while you breathe normally. You must be able to perform the two actions at the same time, that is to be able to breathe while holding the stomach: it is precisely by performing this action that you train the transversus abdominis.
Step 3. Hold the navel for a while, relax the muscles and repeat
Start with a short interval and increase to a minute or more.
Step 4. Try to pull the navel as far away from the finger as possible
It helps to imagine that the navel is approaching the spine.
Step 5. On the net you will find several videos on how to train the abdominal transversus
You can search for "TVA exercises" and you will find numerous videos in English.
You can help yourself with a lanyard if you want quick results
Step 6. Put your finger on your navel
Do the exercise by pulling your navel apart just a little bit.
Step 7. Tie the string around your torso at the navel level
Remember not to relax the muscle while tightening the string (not too tight)!
Now every time you relax your muscles you will feel the string tighten, to remind you to keep them flexed
Step 8. The great thing about this exercise is that it allows you to train while doing other things
At work, at home, at school, people will not notice the string under their clothes.
Step 9. Try moving your navel in a circular fashion
Remember to breathe.
Advice
- The abdominal transversus is a muscle that should not be trained by loading or forcing it to the extreme. The best way to train it is to do it regularly.
- The flat stomach depends on many factors, among which, in addition to diet and exercise, the ability to manage stress is also fundamental.
- Don't confuse a flat stomach with a six pack. You don't need to sweat on tools or get rid of all the fat on your stomach. For a flat stomach you don't need to have bulky abs.
Warnings
- The point of the exercises described is to be able to hold the stomach (or pull the navel towards the spine) while you breathe. It will probably not be natural for you to do both actions at the same time at first, but it is essential to be able to do so.
- Do not make the mistake of "sucking in" the navel by inhaling deeply: it is true that even in this way you bring it closer to the spine, but it is not the abdominal transversus that makes the effort!
