Exercises for a flat stomach or transverse abdominal muscle

Author: Mikhail Ziborov - author of the site makefitness.pro.
2021-01-26

Not having a flat stomach does not necessarily mean being overweight. It often happens that people with minimal body fat, who are slim, still have a protruding belly. The person is not fat, but the stomach is not flat. You can even see the abs, sometimes quite clearly, yet it still isn't what it should be. So what's the problem?

We haven't started yet! There are many other nuances for improving body shape, questions about nutrition and workouts at home or in the gym, secrets for quick results, and any other questions you may have – all of this can be found on our Telegram channel.

Transverse Abdominis: Its Function

Contrary to popular belief, the flatness of the stomach is not determined by the abs (the six-pack), but rather by the underlying muscle – the transverse abdominis. It is this muscle that prevents the internal organs from protruding forward, maintaining their proper position inside and preserving the aesthetics of the stomach.

This muscle is also responsible for posture, however strange it may sound. Weakness in this muscle (due to insufficient attention during workouts and lack of use in daily life) can lead to problems with the spine, particularly the lumbar region. It's simple: when the transverse abdominis is relaxed, the load of the entire torso is transferred to the spine, which over time, step by step, leads to bulging discs and then hernias (generally in people with weak spines).

The transverse abdominis is a deeply layered muscle (right below the abdominal six-pack, i.e., the rectus abdominis and the obliques). This muscle is one of the most important in the core musculature. It is responsible for posture and, in rough terms, the health of the spine.

Why Isn't the Stomach Flat?

This muscle is constantly relaxed. You stand, walk, or work out – the stomach is always in a relaxed state, protruding outward. And the main mistake of those who want to correct the situation is to start doing crunches (abs). That is, they engage muscles that are responsible for bending the torso, rather than for keeping it in a neutral position. In short, the issue lies in the weakness of the transverse abdominis. This is why the stomach isn't flat: you are stressing the wrong muscles.

Transverse Abdominis: Exercises

Strengthening the transverse abdominis can occur both statically (at rest) and dynamically (in motion).

The most recognizable and simplest exercise for this muscle is the plank. The plank allows you to slightly strengthen the necessary musculature at the initial stage, even when there is no physical preparation at all.

The plank can be either classical (on the forearms and toes) or side (on one forearm and the side of the foot). These are the two exercises you should start with if you have excess weight or have never done anything like this before.

More about the benefits and harms of the plank can be found here.

2. Varieties of Plank. There are just countless variations of planks. It doesn't make sense to describe each option. So, please pay attention to the video.

3. Vacuum. For an untrained person, performing a vacuum with clear technique is quite difficult. You can simply – maximize abdominal contraction on exhalation, hold that position for a few seconds, and then relax the muscles on inhalation.

4. Ab Exercises. It is important to choose exercises where the muscle we need is involved almost equally with the entire abdominal muscle group. Some exercises can be found in the video:

5. “Dragon Flag” and Preparatory Exercises. One of the most challenging exercises. Literally, 10-12 repetitions per set can max out the entire abdominal muscle group, but it is very difficult to perform! If not executed carefully, it can cause injury. Therefore, it is better to start with preparatory exercises such as:
- Lifting legs while lying on a bench or the floor (without touching heels to the floor);
- Lifting legs with hold;
- Lifting legs into a “birch” position.

More exercises for a flat stomach at home and in the gym can be found on our website MakeFitnes.Pro.

Are you unsure about the correctness of performing any of these exercises? Do you have other questions related to your limitations? Then you can contact our trainers right now, and they will gladly help you! Training, nutrition, injuries, or any other questions – leave it all to them!

Flat Stomach Without Exercises

This method will make your stomach flat much slower, but it is still possible. Your task is to ensure that your stomach is not relaxed in any conditions. Whether you are going somewhere, standing in line, sitting at the computer, or in the car – it doesn't matter. The key is to keep your stomach somewhat sucked in throughout the day.

Sucking in your stomach and holding it in this position is a static load on the transverse muscle. Over time, you will get used to it, and you won't need to constantly monitor the protruding belly: your brain will automatically regulate its position because you have adapted to it. This way, you will improve your posture, relieve excess stress on the intervertebral discs, and achieve a flat stomach.

But I repeat – this method will make your stomach flat much slower than exercising. Ideally, combining these two methods is the best approach!
By the way, did you know that to uncover your abs, you don't need to do a lot of ab exercises? It’s better to focus more on nutrition. You can find meal plans with proven effectiveness (photos of our clients’ results are attached) on our website MakeFitness.Pro.