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Transverse Abdominal Exercises

These transverse abdominal exercises focus primarily on the transverse abdominis muscle. The transverse abdominis muscle is one of the most neglected and forgotten muscles. However it is critical for strengthening the core and minimizing back injury.

There are not too many ab exercises for this deep muscle, however you don't need a wide variety to help tone and strengthen the transverse abdominis.

List Exercises

All of these transverse abdominal exercises only require an exercise mat. To view the instructions and exercise video, scroll down the page or select the link in the list below.

Transverse Abdominal Exercise #1 - Plank Pose

This abdominal exercise is a simple move but really works the transverse abdominal muscle. It is all about holding your position in order to strengthen this muscle. These types of exercises where you hold the position are called isometric exercises and are great for strengthening and toning.

How to do the Plank Pose

Place your elbows on the floor underneath your shoulders.
Now place your toes on the floor with legs hip width apart.
With back straight, lift your body off the floor and pull in your belly button towards your spine
Hold this position for a count of 30 to 60 seconds.
Relax placing your body back on the floor and then repeat for 3 to 5 repetitions.

Note: Remember to breathe while you are holding your position and keep your back straight and parrallel to the ground. For increased challenge, you can also do this as a straight arm plank pose, placing your hands on the floor instead of your elbows.

Click on the exercise video below for a demonstration of this exercise on the elbows.

Abdominal Exercises: Planks -- powered by ExpertVillage.com

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Transverse Abdominal Exercise #2 - Plank Pose Leg Lift

This is a variation of the plank pose but adds additional challenge with the leg lift. Although the plank pose is isometric, this move is a combination of isometric exercise and a moving exercise as you are lifting and then holding the position.

How to do the Plank Pose Leg Lift

Start in plank position as described above.
Lift your right leg off the ground about 6 to 8 inches while pulling in your belly button towards your spine and hold for a count of 30 seconds.
For more body toning, squeeze your glutes, the butt, while doing this move.
Return to plank position and repeat lifting the left leg this time.
Repeat this on each side for 3 to 5 repetitions.

Use the video above for the Plank Pose to get your body position correctly. Then just follow these insructions above.

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Transverse Abdominal Exercise #2 - Plank Pose Leg Lift

This is a variation of the plank pose but adds additional challenge with the leg lift. Although the plank pose is isometric, this move is a combination of isometric exercise and a moving exercise as you are lifting and then holding the position.

How to do the Plank Pose Leg Lift

Start in plank position as described above.
Lift your right leg off the ground about 6 to 8 inches while pulling in your belly button towards your spine and hold for a count of 30 seconds.
For more body toning, squeeze your glutes, the butt, while doing this move.
Return to plank position and repeat lifting the left leg this time.
Repeat this on each side for 3 to 5 repetitions.

Use the video above for the Plank Pose to get your body position correctly. Then just follow these insructions above.

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Transverse Abdominal Exercise #3 - Plank Pose Twist

This is one of the few abdominal exercises that work not only your transverse abdominis muscle but also the oblique muscles. It is of course a slight variation, a twist if you will, on the typical plank pose.

How to do the Plank Pose Twist

Start in plank pose position.
Lifting your right leg and bending at the knee, twist slightly at the trunk and reach your knee towards your hip.
Return to plank pose position and repeat with your other leg.
Repeat this move on your left side for 8 to 15 repetitions.

Note: You can do this abdominal exercise by repeating all on one side and then switching or alternating sides each time.

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Transverse Abdominal Exercise #4 - Transverse Pull Ins

This abdominal exercise is very difficult to illustrate as the movement is so small it is hard to tell the difference from start to finish position. Although the move is small it reaches deep down to the transverse abdominal muscle.

You can do this exercise either standing up or laying down. In fact the movement is so small you can do it standing up just about anywhere without anyone knowing your are doing an ab exercise.

How to do the Transverse Pull Ins

Lie on the floor with back flat, knees bent and feet on the floor.
Place your hands on your lower abs, about where the bikini would cover, and place your thumbs touching the naval.
Now pretend like you have to zip up a really tight pair of jeans and pull in your belly button towards the back of your spine.
Hold for 30 to 60 seconds then relax and repeat for several more times.

Note: To do this exercise in a standing position, just repeat the steps above while standing, being sure to keep the rest of your body relaxed and focus on the transverse abdominis to do the work.

This exercise video is of the pelvic tilt, which is basically the transverse pull in but with a slight raise, or tilt, of the pelvis.

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Transverse Abdominal Exercise #5 - Back Extensions

This is not really an abdominal exercise as much as it is a back stretching exercise. However after any ab exercise routine you should stretch not only your abdominal muscles but also your opposing back muscles.

How to do the Back Extensions

Lie on your stomach with your arms straight out in front of you palms facing down.
Now lift your upper body stretching your transverse abdominis muscle and your back muscles.
For additional stretching, you can also lift up your upper and lower body at the same time for this exercise.
Hold for 30 seconds, relax and then repeat several times.

Click on the exercise video for a full demonstration.

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In addition to these transverse abdominal exercises, check out these abdominal crunches.

Visit the free fitness videos page for a complete list of all free exercise videos on this site.

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