Transverse Abdominal Exercises
transverse abdominal exercises focus primarily on the transverse
abdominis muscle although other muscles will be engaged during some of
The transverse abdominis muscle, or TrA, is one of
the most neglected and
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
The transversus abdominis is the deepest of the abdominal muscles. By
strengthening this muscle, you are helping prevent lower back pain and
This is because this muscle helps stabilize your spine and pelvis. It
is a key component to your core muscles. Core muscles are those that
stabilize the spine and pelvis during exercise/activity.
List of Transverse Abdominal Exercises
A couple of the videos above have a series of exercises to strengthen the transverse abdominal muscle.
To go the the Plank Pose, use the link above or the next button below.
Benefits of Transverse Abdominal Exercises
Many abdominal exercises will inherently activate and strengthen the
transverse abdominals but at a lessor extent.
To really strengthen this muscle, you want to do workouts that will
target it specifically.
While there are not a wide variety of exercises
like with crunches, it does not take a wide range of movement to
activate the transverse abdominis.
In fact, slight movements, such as sucking in your stomach as if you
were trying to touch your belly button to your spine. This simple
movement will contract and strengthen this abdominal muscle.
fibers of this muscle run horizontally around the abdomen and works as
a girdle or belt. Hence the nickname for the transversus abdominis of
the "corset muscle".
The primary function of this muscle is to
compress the ribs and viscera, stabilizing the pelvis and spine. The
TrA will help prevent a protruding belly. Basically, it helps hold the
While achieving achieving a flatter belly is one
of the benefits of strengthening the muscle, preventing lower back
injury is a greater benefit.
Since this muscle acts as a girdle,
or your weight lifting belt if you will, keeping this strong will help
you when lifting heavy objects.
It has been estimated that the
contraction of the TVA and other muscles reduces the vertical pressure
on the intervertebral discs by as much as 40%. If this muscle is not
engaged while lifting, you are more prone to spinal injuries.
Working all the core muscles will help minimize back pain and injury.
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Lose Belly Fat
Doing abdominal exercises is great to tighten and tone the stomach. However,
if you have a layer of fat hiding those muscles, then you want to lose
that belly fat. Learn what it really takes to shed the fat and get a flat stomach.
Best Ab Exercises
Find out the results of one study of 13 common abdominal exercises and
see which ones made the top of the list.
Here is another exercise video series that's all about the
crunches. These workouts will strengthen your rectus abdominis, also
called the Six Pack.