The most neglected and often weakest stomach muscle is the deep transversus abdominis. It acts as an abdominal belt aiding in posture, back support, and shrinking and flattening your waist. It wraps around the whole midsection and lies beneath the rectus abdominis and obliques. It is also responsible for protecting internal organs and controlling deep breathing.

Unfortunately the weaker the transversus abdominis is the more everything will “hang out!” which apart from making you look pregnant (guys too), can also lead to back pain! Luckily for you here’s two phenomenal toning abs exercises to help develop and strengthen this muscle.

The Plank

The plank is a static toning abs exercise perfect for strengthening your inner abs, back and shoulders. When you are performing this flat stomach exercise it is important to keep your abdominals engaged while remembering to breathe throughout.

1. Lie on a mat face down with palms flat on the floor, resting on your forearms.
2. Now push up off the floor and onto your toes (like a press up but on your forearms).
3. Keep your body in a straight line from your head to heels keeping your back flat.
4. Tuck your pelvis in by contracting your abs to prevent your butt from sticking up in the air.
5. Hold this position for 20 to 60 seconds, repeat for 3 – 5 reps.

The second toning abs exercise is the Stomach Vacuum. It was widely used in the early days of bodybuilding with Arnold and Charles Atlas. The Stomach Vacuum is another static contraction of the transversus abdominis. This is one of the best training abs exercises you can do to shrink your waistline in a very short amount of time. With this technique you may be able to lose a few inches off your midsection in as little as 3 weeks! Stomach Vacuums do take a little practice to get used to but are uber effective.

1. Stand tall and place your hands on your hips, and completely exhale all the air out of your lungs.
2. Expand your chest, and bring your stomach in as much as possible, and hold.
3. Visualize trying to touch your navel to your spine.
4. Hold this for 10 – 30 seconds and repeat for 3 – 5 reps.

The Stomach Vacuum can also be performed in a seated, kneeling and lying position. The great thing about these waistline exercises is they are simple and can be done just about anywhere. Yes, you can even do your toning abs training at the office or when stuck in traffic. NO EXCUSES!!! Trust me you will create a tighter waistline, reduce and get rid of back pain, and gain more control over your core. So use these two great toning abs exercises to build a strong inner abdominal wall and say,  ”Hasta la vista, baby!” to that spare tyre.

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