5 Best Transverse Abdominis Exercises (Transform Your Core)

With your muscle-mind connection established and your transverse abdominis engaged, you’re now ready to perform exercises targeting this specific muscle.

Based on my experience, the following 5 exercises have proven to be the most effective.

1. Hollow Body Hold

1. Lie on your back with your legs and arms extended.
2. Keeping your core engaged, lift your legs off the floor.
3. Slowly raise your shoulders while keeping your arms straight, creating a “banana” shape with your body.
4. Hold this position for 15-30 seconds.

2. Toe Taps

1. Lie on the floor with your knees bent in a tabletop position and your arms to the side.
2. While exhaling, lower your left toe to tap the ground while keeping your core braced.
3. Return your left leg to the starting position while inhaling.
4. Repeat the same with your right leg.
5. Continue for 30-60 seconds.

1. Start on your hands and knees with your hands under your shoulders and your knees aligned with your hips.
2. Extend your right arm forward and your right leg back, keeping the other pair on the ground (make sure your neck is in a neutral position).
3. Keep your core engaged and hold for 2-3 seconds.
4. Alternate sides and repeat 8-12 times.

4. Dead Bug

1. Lie on your back with your arms toward the ceiling, and your knees bent in a tabletop position (calves on the floor).
2. Straighten your right leg while lowering your left arm overhead, keeping both a few inches off the ground.
3. Return your leg and arm to the starting position and repeat with the opposite arm and leg.
4. Continue for 30-60 seconds.

5. Plank

1. Get into a pushup position with your hands stacked under your shoulders and palms facing down (plank position).
2. Keeping your core, glutes, and quads engaged, lower onto your forearms while keeping your body straight.
3. Maintain this plank position posture for as long as possible.

A stronger transverse abdominis can be simply achieved through these exercises, contributing to better core stability.

From my coaching experience, I've learned that the transverse abdominis, located deep in the abdominal wall, is a powerhouse for core stability.

The transverse abdominis is the deepest layer of the abdominal wall, located on the lateral sides and under the internal oblique muscle, according to the study published in PubMed [3].

The transversus abdominis, often abbreviated as TVA, is known as the 'corset muscle' due to its horizontal fibers that wrap around the abdomen from the lower ribs to the pelvis, resembling a natural weightlifting belt.

Why Is This Core Muscle So Important?

Through years of coaching, I've seen firsthand how this core muscle supports nearly every movement, stabilizing and protecting the spine.

It is especially crucial during compound movements like bodyweight squats and deadlifts as they require full engagement of all core muscles to maintain spine stiffness [4].

Additionally, the transverse abdominis helps maintain proper tension in the abdominal wall and increases intra-abdominal pressure, which supports internal organs and enhances expulsive forces.

Despite its importance, many people overlook the transverse abdominis and focus solely on developing the visible rectus abdominis.

This commonly known muscle overshadows other abdominal muscles, including the transverse abdominis, resulting in a lack of understanding of its crucial role.

Beyond mere aesthetics, strengthening the transverse abdominis plays a pivotal role in correcting and improving posture, offering specific exercises that can alleviate common postural issues and contribute to overall spinal health.