Weekly Workout: Strengthen, flatten your lower abs

Target: Lower abs, transverse abdominis
Move: Abdominal hold

Hidden underneath your six-pack abs are a group of horizontal muscles called the transverse abdominis. TA muscles act as a belt cinching your waist to your midline adding spinal support for every move you make. Get introduced to TA muscles now by pulling your belly button to your spine. If you’re unable to contract your lower abs, that could be the reason your lower abs resist flattening. But the contraction is also the key to successfully waking up dormant muscles. Abdominal hold is the easiest and most effective ab workout to strengthen and flatten your stomach without a single crunch.

As for the results, stronger core muscles strap you in so those elusive advanced Pilates, yoga and strength-training moves are within your reach. And now that shorter days and longer work hours make your time a scarce commodity, this effective lower abs exercise will prevent you from spinning your wheels.

Setup: Sit tall on the edge of a stable chair and plant hands on the chair seat edge.

Action: Press down through palms to lift your butt and legs off chair. Hold this position for as long as possible, aiming for five to 10 seconds. Lower butt and legs to chair seat; rest for 10-seconds, then repeat. Continue this exercise for 60-seconds. To improve fast, practice abdominal holds daily, before increasing hold time.

Tip: To reduce body weight load and make ab holds easier, beginners can rest toes of one foot on the floor.

What’s your best ab-flattening move?

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

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