Time to get rid of the spanx ....

Imagine there was a way you could create a slimline waist which looks like you are wearing one of those very expensive "pull you in all over" spanx garments ....??  Wouldn't it be brilliant if you could narrow your waist and give you an overall slimmer, more toned look??
Well, guess what? There is!!

You know the crunches, oblique curls, full sit ups etc, which we all know and love to hate? They are fantastic  exercises and do work your abs, and make them strong, however these mainly target your outer abdominals, your rectus abdominals and obliques. Very important exercises to do, keep doing them, but we also need to work other muscles in our midsection.

Under these outer layer muscles is a layer of muscle called the transverse abdominals. They wrap around your midsection horizontally, mainly just below your belly button. They support your organs, and stabilise your spine. For people who suffer from their lower back, I am sure they know all about the importance of strengthening these muscles, as these muscles, if weak, often lead to lower back pain.
From a vanity level, as already mentioned, they are the muscles which, when they are strong, give you that look that only a spanx can!

So, I guess there is only one thing for it, we have to work these babies and make them as strong as you can! These muscles can be especially weak in ladies who have had children, as they are the muscles that lie at the bottom of your tummy area, and are stretched and pulled during pregnancy and childbirth. The pelvic floor is also located near these muscles. Aim to work the pelvic floor at the same time as you work these, and you will be well supported :)

Here's one exercise to work your transverse abdominals, it's called the vacuum.  

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position for 20 seconds. Try to visualize your navel touching your backbone.
One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.

Here's another one to try:

Get a medicine ball, football, or rolled up towel. Go into a normal plank position, and put the ball in between your knees. Now do a plank as normal, but really squeeze the ball between your knees. At the same time focus on working on your pelvic floor, and focus on keeping your lower tummy tight. You should feel your lower tummy muscles activating here, they are your transverse abdominals (hopefully!) 

For a lot of people, the midsection, and lower tummy especially can be quite tricky to strengthen. Make a special effort to do some work on you transverse abs, and see if you can notice a difference in a few weeks.

Just to note, it is vital to watch your diet also, you may have strong abs, but if they are covered in a layer of fat, you will never see them!