Dominic Stone
The transversus abdominis is a deep abdominal muscle and an important core muscle. It is the deepest layer of abdominal muscle and wraps around the abdomen like a corset. It is also known as the body's natural corset muscle. The transversus abdominis plays a crucial role in everyday movements to protect and stabilize the spine. Training this muscle may help reduce back pain, lower the risk of injury, and make your waist appear smaller. However, it can be difficult to recognize when you're actually activating this muscle. This article will discuss how to train the transversus abdominis effectively.
| Characteristics | Values |
|---|---|
| Muscle name | Transversus Abdominis |
| Muscle type | Deepest layer of abdominal muscle |
| Muscle role | Stabilizes the spine |
| Muscle function | Protects and stabilizes the spine during everyday movements |
| Muscle appearance | Corset muscle |
| Muscle activation | Contracted during arm and leg movements |
| Muscle training | Planks, hollow holds, squats, deadlifts, abdominal drawing in maneuver, side-bridge, quadruped exercises |
| Muscle benefits | Improved core strength, reduced back pain, lower risk of injury, improved posture |
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What You'll Learn
Planks and hollow holds
Planks
Planks are a classic way to target the transversus abdominis. This exercise involves holding a push-up position, but instead of having your hands on the ground, you bend your elbows and rest your weight on your forearms. To do a plank correctly, ensure your body is in a straight line from head to toe, with your feet hip-width apart and your elbows directly under your shoulders. Engage your core and hold this position for as long as you can, aiming for at least 30 seconds.
Side Planks
Side planks, or side bridges, are a variation of the traditional plank that also target the transversus abdominis. To perform a side plank, lie on your side with your forearm flat on the ground, elbow directly under your shoulder, and one foot stacked on top of the other. Lift your hips off the ground, keeping your body in a straight line. Hold this position for 20-60 seconds, ensuring your shoulder is positioned directly above your elbow.
Hollow Holds
Hollow holds are another effective exercise for targeting the transversus abdominis. This isometric exercise involves contracting your core muscles while keeping your body stationary. To perform a hollow hold, lie flat on your back with your arms extended overhead. Lift your arms, shoulders, and lower body off the ground, keeping your pelvis slightly tucked and your chin tucked in as if cradling an egg. Hold this position for 20-60 seconds, or for as long as you are able to maintain good technique.
Incorporating both planks and hollow holds into your workout routine will help target the transversus abdominis from multiple angles, optimising its strength and improving spinal stability.
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Abdominal drawing in manoeuvre
The abdominal drawing-in manoeuvre (ADIM) is a clinical tool used to assess whether a preferential activation of the deep abdominal muscles in patients with low back pain is correct or not. Ultrasound imaging (USI) is used as a reference to calculate the ratio of the change in muscle thickness between the resting and contracted states.
To perform the abdominal drawing-in manoeuvre, the patient is positioned between the inferior angle of the rib cage and the iliac crest, approximately 100 mm from the umbilicus. Ultrasound images are recorded, and motions are registered using a linear-array transducer. The transducer is positioned across the abdominal wall, and the patient's muscles are measured at rest and during the ADIM. During the ADIM, the patient reaches the expected peak of activity.
The ADIM can be used to detect activity in the deep abdominal muscles, including the transversus abdominis (TrA), the musculus obliquus internus (OI), and the musculus obliquus externus (OE). The TrA is a deep abdominal muscle and an important core muscle that wraps horizontally around the lower abdomen, stabilising the spine. The OI and OE are also abdominal muscles that work in conjunction with the TrA.
The validity and reliability of manual assessment of the ADIM are still unknown. However, studies have shown that the ADIM can be used to evaluate the concurrent and discriminative validity and reliability of the manually assessed ADIM. This can help determine if the activation of the deep abdominal muscles in patients with low back pain is correct or not.
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Side-bridge and quadruped exercises
The transversus abdominis is a deep abdominal muscle and an important part of the core. It wraps around the abdomen like a corset, supporting the spine and internal organs. Strengthening the transversus abdominis can help reduce back pain and lower the risk of injury.
Side-Bridge Exercise
The side-bridge exercise, also known as a side plank, is one of the best exercises for activating the TVA (transversus abdominis).
Week 1: Start with a half side plank, keeping your elbows and knees flexed.
Week 2: Progress to a full side plank with your elbow flexed.
Week 3: Return to the half side plank but this time, keep your elbow straight.
Week 4: Perform a full side plank with your elbow straight.
Quadruped Exercise
The quadruped exercise is performed on your hands and knees. It is often combined with the abdominal drawing-in maneuver (ADIM), which involves drawing your belly button toward your spine to engage the TVA.
Week 1: Begin in the quadruped position with a flat back. Perform the ADIM, holding the contraction for 10 seconds. Repeat two more times with 15 seconds of rest between contractions.
Week 2: Keep your arms extended out in front of you in an alternating pattern every two seconds during the contraction phase.
Week 3: Extend your legs behind you in an alternating pattern every two seconds during the contraction phase.
Week 4: Extend the opposite arm and leg at the same time in an alternating pattern, every two seconds.
Remember to focus on maintaining a flat spine and keeping your back and pelvis stable during these exercises.
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Squats and deadlifts
The transverse abdominis is a core muscle that wraps around the abdomen like a corset, stabilising the spine and protecting internal organs. It is important to train this muscle to improve core stability, posture, and performance, as well as to reduce the risk of injury and alleviate chronic low back pain.
To perform a bodyweight squat, stand with your feet slightly wider than hip-width apart, toes turned slightly out. Engage your abdominals and shift your weight back into your heels as you push your hips back and lower yourself down. Your knees should remain aligned over your second toe, and your chest should be up and out. Keep your core tight as you push through your heels to stand back up. For a more challenging workout, you can do a weighted squat using a rack and barbell, with or without weights, or with a dumbbell in each hand.
Deadlifts are a compound exercise that works several muscles. To perform a deadlift, your hips hinge backward to lower down and pick up a weighted barbell or kettlebell from the floor, keeping your back flat throughout the movement. Deadlifts can also be performed with a wider stance, known as the sumo deadlift, or as rack pulls, which are simply elevated deadlifts.
When performing squats and deadlifts, it is important to maintain proper form to avoid injury. If you are a beginner, consider working with a personal trainer to learn the correct technique.
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Core stability exercises
The transversus abdominis is a deep abdominal muscle and an important core muscle. It wraps around the abdomen like a corset, and it is the only abdominal muscle with muscle fibres that run side to side.
The transversus abdominis is an intrinsic core stabiliser, which means it helps stabilise the core and spine, allowing the body to function correctly. It also helps to maintain normal abdominal wall tension and increase intra-abdominal pressure, which supports internal organs and aids expulsive forces, such as forced expiration, late-stage childbirth, urination, and defecation.
A weak transversus abdominis can lead to lower back pain and lumbar instability. It can also cause the overuse of the lumbar spine and lower back muscles during bending, squatting, running, or abdominal exercises. Therefore, it is important to strengthen the transversus abdominis to improve core stability, posture, and the stability of the lower back.
- Planks
- Hollow holds
- Side planks (side bridges)
- Marching with a TA contraction
- Leg extensions with a TA contraction
- Lift your shoulders off the ground while keeping your arms straight
- Using a resistance band or cable machine, stand at a distance where the band/cable is taut at chest height. The anchor point should be to your side, and you can then grab the band/cable with both hands and press straight out in front of you.
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Frequently asked questions
The transversus abdominis is a deep abdominal muscle and an important core muscle. It wraps around the abdomen like a corset, and is the only abdominal muscle with muscle fibres that run side to side.
The transversus abdominis is important for maintaining posture and spinal stability. Training this muscle can help to reduce back pain, lower the risk of injury, and make everyday activities easier.
It can be difficult to recognise when you are engaging the transversus abdominis. To help activate the muscle, imagine hollowing out your belly and drawing your belly button in towards your spine.
Exercises that target the transversus abdominis include planks, hollow holds, squats, deadlifts, the abdominal drawing in manoeuvre (ADIM), the side-bridge, and quadruped exercises.
