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You’re probably making a mistake in your core training, and that’s not including specific exercises to train your transverse abdominis ab muscle. The transverse abdominis is often forgotten about as it sits under your other ab muscles and you can’t actually see it.
However, it’s the key to a strong core and a defined waistline – it literally holds everything together. Here are the 7 best transverse abdominis exercises to add to your program.
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The core is made up of several different muscles that collectively wrap around your entire core. However, there’s only one core muscle that does this by itself, the transverse abdominis, also known as TVA.
Your transverse abdominis is the deepest of the core muscles, situated close to your spine and internal organs, lying beneath your obliques, and rectus abdominis.¹
This structure has led many to call it the “bodies corset” as it wraps around your core like a corset.
What’s interesting is that, in addition to its structure, it’s function is also like that of a corset. So what does a corset do? It squeezes your waist to make it smaller.
In a similar fashion, the transverse abdominis “squeezes” your core. While this does have a role in keeping your insides in place, there’s another crucial function – spine stability.
Unlike your other core muscles, the transverse abdominis is not involved in flexion and extension; it primarily contracts isometrically to stabilize the core and spine. Here are a few things it does;
With that said, the best transverse abdominis exercises are going to be those that require great stabilization of the spine.
You’ve definitely flexed your transverse abdominis muscle before, you just didn’t know it.
You may not have flexed it in the same manner as your 6-pack (or 6-pack coming soon), but every time you’ve braced for a stomach punch or a heavy lift, you flex your transverse abdominis.
In fact, when lifting heavy weight, you learn how to contract this muscle in a maneuver called the Valsalva maneuver.
The Valsalva maneuver involves exhaling forcefully performing one of two actions;
As you exhale, the air has nowhere to go so it stays internally causing an increase in your intra-abdominal pressure. Ultimately, this creates a more stable spine.
Another way to activate your transverse abdominis:
The transverse abdominis muscle plays a major role in most movements our bodies make. It’s important to train this muscle just as you would any other major muscle. We often get hung up on focusing on our visible abs and obliques, forgetting about the real workhorse hiding underneath.
The 4 benefits of transverse abdominis exercises are:
Now let’s get to the training. As we mentioned above, the transverse abdominis primary function is to provide stability. This is best done through isometric holds against large forces.
Here are the 7 best exercises to get that done.
For more exercises like this one, check out our Best 14 Transverse Plane Exercises and the 17 Best Cable Ab & Oblique Exercises.
While we usually don’t recommend instability exercises for healthy individuals (we do think it has a role in rehab), the one muscle that’s the exception is the core, specifically the transverse abdominis.
The difference is that the transverse abdominis primary function is stability. Therefore, creating an unstable environment challenges it’s primary function.
There is plenty of research that shows that instability core exercises cause greater activation in the muscles.²
A rack pull may seem like an odd exercise for your core. However, it will build an iron stomach.
Rack pulls are simply elevated deadlifts. Technically, you can set the barbell at any height but for your core, we want to lift from your knee. This will allow you to use heavier loads while placing the stress on your upper body.
Performing rack pulls will require your transverse abdominis to stabilize your spine which is what you need for a solid core.
Note: Be sure to really focus on your form and keeping your core solid.
Another exercise that people don’t usually associate with a strong core, is a farmer's carry.
It’s commonly seen in the sport of Strongman but we at SET FOR SET have spoken about it numerous times as we’re big fans.
A farmer’s carry is an extremely simple exercise as you just pick up two heavy implements and walk. Your walking is going to cause some sway in the implements demanding stability for your spine.
It is a tough movement that requires a super strong core. At the same time, it’s a great exercise for total body conditioning, back strength and grip strength.
Note: You can hold different weights to increase instability.
A suitcase carry is simply half of a farmer's carry. Rather than carry two implements, you just carry one in a single hand.
As only one side of your body is loaded, your core will be pulled over. You must resist this by engaging your core and maintaining an erect core.
To keep your transverse abdominis muscle healthy, and cramp-free after intense workouts, you should also include some good stretching and mobility work.
Here are 4 exercises to ensure your core, spine and transverse abdominis stays injury-free.
Here are more abdominal stretches for before and after your workouts.
Let's answer some frequently asked questions about the transverse abdominis.
Breathing exercises such as diaphragmetic breathing are extremely beneficial for the transverse abdominis. An excellent way of strengthening the TVA is through deep breathing techniques. Follow the steps below to target the transverse abdominis without doing any planks or crunches!
Transverse abdominis pain can be the result of muscle strain. Trigger points can also develop in the muscle which can be treated with myofascial release.
Another cause can be from the elongation of the muscle during pregnancy which can lead to lower back and core muscle problems. The common symptoms of transverse abdominis pain are:
The four signs that your core might be weak are:
A strong core allows you to perform daily activities with reduced risk of injury.
To gauge your core’s strength, you can do a few easy self-tests to determine if you transverse abdominis. Try to do some exercises like glute bridges or leg raises and if you have any pain in the lower back area you might have weak transverse abdominis muscles.
The transverse abdominis plays a major role in preventing our bodies from moving in improper ways.
If this muscle is weak, it can’t properly support the spine for prolonged durations or sudden blows or forces such as tripping or a car wreck. Either of these can lead to lower back pain.
By keeping your pelvis in a neutral position and your lumbar spine supported, a strong transverse abdominis muscle can help prevent back injuries and pain.³
The key takeaway here is that you should not forget about the often-forgotten transverse abdominis muscle! Focus on the ab muscle you can't see, as it will improve your overall strength and athletic performance while reducing your injury risk.
You have to put in the hard work and consistent effort to strengthen your entire core - not just your beach muscles. A stronger core equates to a stronger you!
Interested in more great core strengthening exercises? Be sure to check out the 11 Best Rectus Abdominis Exercises & Stretches and the 9 Best Upper Ab Exercises!
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Kiel DiGiovanni
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