The most important step in creating a toned stomach and flat abs is training the internal abdominal muscles. Technique of exercises “Plank” and “Vacuum in the stomach”.

The internal oblique muscle of the abdomen is located directly under the external oblique muscle, making up the second muscle layer of the press. The fibers of the internal muscle are located horizontally, perpendicular to the fibers of the external abdominal muscle.

In turn, the transverse abdominal muscle (transverse abdominal), is located under the internal oblique muscle, while being the most important component of the “core” musculature (eng: core, body). The main areas of location are the sides of the body and the front of the abdomen.

Functional
The main task of the muscles of the second layer of the abdominal muscles is to tighten the ribs, fixing the volume of the abdominal cavity, thereby creating support for the internal organs. In fact, it is these muscles that are responsible for the formation of the so-called “muscle corset”.

It is important to note that since the transverse abdominal muscles take up about 40% of the vertical load of the spine (1), insufficient development of them significantly increases the risk of injury to the lower back when performing strength exercises.

The importance of core training
Weak internal abdominal muscles significantly impair posture, while creating the effect of a protruding abdomen, when a person has to significantly strain to retract it. In addition, a weak muscular corset does not protect internal organs well.

If your goal is a sculpted yet flat abs, additional work on the internal abdominal muscles should be an important part of your training program. If you have never trained these muscles, even a few workouts will have a noticeable effect.

Main exercises
Most ab exercises involve predominantly the rectus and oblique abdominis (the outer layer of the abdominal muscles), with minimal impact on the stabilizing muscles of the core, internal obliques, and transverse abdominal muscles.

The most effective exercise for working out the transverse abdominal muscles is considered to be the “vacuum in the abdomen”, as well as various static exercises aimed at involving the stabilization muscles of the body in the work (a variation of the “plank” exercise).

Exercise “Vacuum in the stomach”
Starting position: kneeling. Exhale the air from the lungs, then pull the stomach inward as much as possible. Hold this position for 10-15 seconds, exhale the remaining air and try to draw in your stomach even more. Hold for another 10-15 seconds.

Strive to ensure that when doing the exercise, learn to breathe in small breaths of air without relaxing the abdominal muscles. Starting with a couple of minutes, gradually increase the time of tension of the abdominal muscles, and also try variations in the standing position.

Internal abdominal muscles
Why is it impossible to make a relief press without working on the internal muscles of the abdomen? The technique of performing the most effective exercises for the internal muscles of the abdomen.

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Plank exercise
Starting position: lying on the floor with your stomach down. Engaging your abs, core, and buttocks, lift off the ground with your body in a straight line. Lift the body and fix the position, focusing the weight of the body on the toes and arms bent at the elbows.

During execution, you should feel tension in the abdominal muscles. Starting with 10-15 seconds, gradually increase the number of approaches and the time of each of them, then increase the level of difficulty by extending the arm forward or doing a side variation (see main photo).

Mistakes in training
The key mistake in training the internal abdominal muscles is to perform the above exercises at the expense of other muscle groups. Remember that first of all you must learn to feel the work of both the transverse abdominal muscles and other internal muscles of the body.

Trying to reach the “Adonis belt” and a well-developed side press by tilting with dumbbells to the side, you only increase the volume of the waist, breaking the symmetry. Only the use of static exercises on the internal abdominal muscles will make the press beautiful.

The development of the internal muscles of the abdomen and the muscles of the muscular corset helps to create a sports figure even with an average level of development of other muscle groups (see illustration No. 4). Key exercises are static “Planck” and “Vacuum in the stomach.”