The One Core Exercise Every Woman Should Be Doing
This easy move will give you a stronger core and help strengthen your pelvic muscles in less than 30 seconds.
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Crunches seem like a necessary evil if you want great abs, but does anyone really look forward to them? Thankfully, there’s one easy move that can give you a stronger core, ease your back pain, and strengthen your pelvic muscles—and you can do it wherever and whenever.
The problem with crunches is they only target the superficial “six-pack” rectus abdominis muscles, says New York-based licensed physical therapist Isa Herrera, a physical therapist and founder of PelvicPainRelief.com and author of Female Pelvic Alchemy (Best Seller Publishing, 2017). If your abs are hiding under a little extra fat, crunches could actually make a belly bulge worse. And if you have the post-pregnancy pooch called diastasis recti, crunches can strain and separate the connective tissue between your abs, making it look like you have a paunch. (Here are 7 more common exercise moves that actually work against you.) Ditch the crunches and try one of Herrera’s favorite moves instead: the transverse hold, which targets the transverse abdominal muscles deep in your core instead of the outer abs. (Don’t miss these other 8 moves that will flatten your belly without a single crunch.)
What is the transverse hold?
You can do this move in any position—lying, sitting, or standing—but Herrera recommends first-timers start lying flat on the floor. Draw your bellybutton back and up toward your heart. “You know that feeling when you put on your skinny jeans, and you suck in your belly and it goes in and up?” says Herrera. “That’s the transverse hold.”
To make sure you’re doing it right, place your fingers just below your hip bones. “You should feel a little contraction underneath your fingers,” says Herrera.
Hold the move for five seconds, then repeat five times, and do three to five sets throughout the day. Work your way up to holding the move for 10 seconds, and pair it with this exercise that will flatten your belly in just 10 minutes.
One note: Make sure you keep breathing when you’re holding your belly in and out so you don’t put constant pressure on your muscles. Count out loud so you don’t forget to exhale, suggests Herrera.
Stronger core and much, much more
The move will strengthen your core, but that’s just the beginning of the benefits. Unlike crunches, which are notoriously hard on the spine, the transverse hold can actually reduce back pain. The transverse abdominal muscle acts like a girdle around your lower back, and exercising it will help stabilize your back, says Herrera. As your back strengthens, you’ll naturally improve your posture and ease the back pain that comes with it. Check out these other 7 tricks for better posture and less back pain.
Oh, let’s not forget to mention another benefit: better sex, thanks to its ability to strengthen your pelvic floor. “The stronger your vaginal muscles, the better your orgasms,” says Herrera. Check out these other 48 easy ways to improve your sex life.
Where can I do it?
Another bonus: You can do this move anytime, anywhere (without getting weird looks). “There’s no excuse for not doing it,” says Herrera. “After all, you can even do it when you’re checking your e-mail!”
- Isa Herrera, physical therapist and founder, PelvicPainRelief.com, New York City.
- American Council on Exercise.
- American College of Sports Medicine.