Last Updated on February 22, 2021
• Slowly return to the starting position
• Repeat this exercise 10 to 12 times
• Your abs should be the part of your body that is doing the work, so pay attention to see if you are not using your hands to pull your head
5. High Plank With Hip Extension
Plank is the kind of exercise that seems pretty easy, but it’s pretty hard. A high plank with hip extension makes it even harder, but it’s totally worth it, as it will work both your internal and external obliques and your transverse abdominis all at once. How to do it?
• Assume the push-up position – your head and your feet should be aligned
• Your upper body is supposed to remain still as you slowly start lifting your leg
• Breathe 5 times and go back to your first position
• Do the same thing with your other leg
• 12 repetitions on each leg are encouraged
6. Scissors
Work hard on your transverse abdominis muscles with the scissors exercise How to do it?
• Lie down with your arms resting by the sides of your body
• Slightly bend your knees
• Proceed to lift your legs, one at a time, and while one leg is up, at a 45º angle, let the other leg go down, but not all the way down – keep it 2 inches from the ground
7. Reverse Crunch
This versatile exercise has the amazing power to work for various muscle groups at once, from your obliques to your rectus abdominis, without leaving the transverse abdominis out. How to do it?
• Lie down
• Place your hands under your bottom or by the side of your body, whatever feels more comfortable to you
• Proceed to bend your knees to approximately a 90º angle
• Roll your back slightly as you pull your legs towards your chest • Go back to the start and repeat
