Strengthen your core with these exercises
What's the story
The transverse abdominis is a key muscle in your core, serving as a stabilizer for the lower back and pelvis.
Strengthening this muscle can lead to improved posture, reduced back pain, and increased athletic performance.
This article provides five effective exercises to isolate and strengthen the transverse abdominis with no need for fancy gym equipment.
Breathing
Activate your core with breathing techniques
One easy way to work on your transverse abdominis is through conscious breathing exercises.
Simply practicing deep, diaphragmatic breathing can engage this muscle.
Lie on your back with knees bent. Take a deep breath in through your nose, allowing your chest and abdomen to rise.
Then, exhale slowly through pursed lips, pulling your belly button inward toward your spine.
Plank
Plank variations for stability
The plank is a highly effective exercise for the transverse abdominis and the entire core.
Begin in a forearm plank position, ensuring your body forms a straight line from head to heels.
Engage your core by drawing your belly button in towards your spine.
Hold for 20 to 30 seconds.
To increase difficulty, progress to side planks or incorporate leg lifts while maintaining the plank position.
Dead bug
Strengthen with dead bug exercise
The dead bug exercise is a fantastic move that works multiple core muscles at once, with a specific focus on the transverse abdominis.
Lie on your back with your arms extended towards the ceiling and your legs raised in a tabletop position.
Slowly extend one arm behind you and the opposite leg towards the floor without touching it, then return to the starting position and repeat on the other side.
Scissor kick
Embrace the Pilates scissor kick
This exercise is also great for targeting the transverse abdominis.
Start by lying on your back and placing your hands under your lower back for support.
Raise both legs slightly off the ground, then alternate kicking each leg upward while keeping them straight.
This exercise not only works the deep abdominal muscles but also helps to increase flexibility in the hamstrings.
Russian twist
Master the Russian twist for core strength
To work the transverse abdominis and obliques, Russian twists are a great exercise.
Sit on the ground with your knees bent and feet lifted off the ground if you can.
Lean back a little to activate your core.
Clasp your hands together or hold a lightweight object such as a medicine ball.
Rotate your torso from side to side, ensuring to keep your abs tight during the entire movement.