4 Point Tummy Vacuum

This exercise targets the transversus (or transverse) abdominis, the deepest and most important of the four sets of muscles; this is the ab muscle that truly protects your back.

Working this muscle can also increase cardiovascular endurance, lessen the incidence of low back pain, help prevent certain leg injuries, even eliminate incontinence.

Moreover, working the transverse abdominis will do more to “flatten” your abs than working any other muscle (although eating ultimately decides how your abs look.)

Start on your hands and knees with your back straight. Gently tighten your abdominal muscles to draw your navel in towards your spine; hold for 10 seconds and relax for 10 seconds.

Make sure that your spine does not move at all throughout the exercise. Do 10 -12 reps.

The tendency will be to let the spine sag during the rest period and to excessively round the spine in the active periods of this exercise.

A dowel rod placed down the middle of the back helps to maintain the neutral curvatures of the spine in both the active and rest phases. Performing this exercise while occasionally glancing at a mirror on the side helps maintenance of proper form, also.

(Never perform any symmetrical, bilateral exercise with the head turned toward one side throughout the exercise. Tonic Neck Reflexes will help one side of your body while hindering the other side.)