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Hi, I'm Kush Karvandi, founder of Exoscribe here at Fit Athletic Club San Diego, and today

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I'm going to show you the Sarman transverse abdominus exercises.

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For the first Sarman exercise, lie on the floor with your knees bent, feet flat, arms

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at your side, hold your stomach in, and do not flatten your back.

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Instead, keep your lower back slightly arched and relaxed.

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You want to keep one leg bent, slowly slide your other leg out until it's straight on

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the floor, and slowly slide it back up into the bent knee position, and relax your stomach.

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Repeat this exercise on the other leg and do 20 repetitions.

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When this exercise is comfortable, you can then progress to the next movement.

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For Sarman exercise number two, lie on the floor with both of your knees bent and your

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arms to your side.

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Draw in your stomach and hold.

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Raise one knee toward your chest and begin to slowly straighten it out.

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Slowly lower your leg so it is parallel to the floor, around two to three inches above

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it.

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Return your leg to the knee bent position.

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Rest your foot on the floor and relax your abdomen.

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Repeat on the opposite leg while keeping the other knee bent.

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up to five repetitions without stopping and build up to 20 reps on each leg. Once that

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feels comfortable, continue to the next exercise. For our Sarman exercise number three, bring

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your legs up one at a time with your knees bent at a 90 degree angle. Keep one leg bent

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and slowly lower the other leg down to the floor and back up again. Repeat the exercise

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on each leg and build up to 20 times on both legs. When you are ready and comfortable with

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this exercise, you may proceed to the next. Sarman exercise number four, bring both of

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your legs up while keeping your knees bent at a 90 degree angle. Gradually extend one

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leg out so it is parallel to the floor. Bring your leg back and repeat with the opposite

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leg. Try to work up to 20 reps for each leg. Again, I'm Kusha Karvandi, founder of X-Rescribe

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here at Fit Athletic Club San Diego and today I just showed you the Sarman Transverse Abdominus

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Exercises.