11 Transverse Abdominis Exercises & Stretches to Strengthen the Inner Core

You’re probably making a mistake in your core training, and that’s not including specific exercises to train your transverse abdominis ab muscle. The transverse abdominis is often forgotten about as it sits under your other ab muscles and you can’t actually see it.

However, it’s the key to a strong core and a defined waistline – it literally holds everything together. Here are the 7 best transverse abdominis exercises to add to your program.

Table of Contents:

• Transverse Muscle Anatomy & Function
• Benefits of Transverse Abdominis Exercises
• How To Activate The Transverse Abdominis
• 7 Best Transverse Abdominis Strengthening Exercises
• 4 Best Stretches For The Transverse Abdominis
• FAQs

The 7 best transverse abdominis exercises: 

1. Hollow Body Hold
2. Pallof Press
3. TRX Plank
4. Rack Pull
5. Farmer Carry
6. Suitcase Carry
7. Shoulder Taps 

MUSCLE ANATOMY & FUNCTION OF THE TRANSVERSE ABDOMINIS

The core is made up of several different muscles that collectively wrap around your entire core. However, there’s only one core muscle that does this by itself, the transverse abdominis, also known as TVA.

Your transverse abdominis is the deepest of the core muscles, situated close to your spine and internal organs, lying beneath your obliques, and rectus abdominis.¹

This structure has led many to call it the “bodies corset” as it wraps around your core like a corset.

Function Of Your Transverse Abdominis 

What’s interesting is that, in addition to its structure, it’s function is also like that of a corset. So what does a corset do? It squeezes your waist to make it smaller.

In a similar fashion, the transverse abdominis “squeezes” your core. While this does have a role in keeping your insides in place, there’s another crucial function – spine stability.

Unlike your other core muscles, the transverse abdominis is not involved in flexion and extension; it primarily contracts isometrically to stabilize the core and spine. Here are a few things it does;

1. Stabilizes the spine and pelvis
2. Provides a solid base (torso) for your limbs to function from
3. Supports the torso and maintains abdominal wall tension
4. Protects internal organs and holds them in place

With that said, the best transverse abdominis exercises are going to be those that require great stabilization of the spine.

How to activate the transverse abdominis muscle

You’ve definitely flexed your transverse abdominis muscle before, you just didn’t know it. 

You may not have flexed it in the same manner as your 6-pack (or 6-pack coming soon), but every time you’ve braced for a stomach punch or a heavy lift, you flex your transverse abdominis.

In fact, when lifting heavy weight, you learn how to contract this muscle in a maneuver called the Valsalva maneuver.

The Valsalva maneuver involves exhaling forcefully performing one of two actions;

1. Closing off your glottis: This version is performed during heavy lifts.
2. Closing your mouth and nose: This is usually done during airplane landings.

As you exhale, the air has nowhere to go so it stays internally causing an increase in your intra-abdominal pressure. Ultimately, this creates a more stable spine.

Another way to activate your transverse abdominis:

• Lie down on your back with your knees bent and feet flat on the floor.
• Take your hands and feel the area of the lower abdomen by your pelvic bone.
• From here, you can contract your transverse abdominis by slowly drawing in the area of your lower abdomen. Try to breathe normally in this position as you keep your muscles contracted.

Benefits of Transverse Abdominis Exercises

The transverse abdominis muscle plays a major role in most movements our bodies make. It’s important to train this muscle just as you would any other major muscle. We often get hung up on focusing on our visible abs and obliques, forgetting about the real workhorse hiding underneath.

The 4 benefits of transverse abdominis exercises are:

1. Reduced Risk of Injury: A weak transverse abdominis can lead to lower back pain. By strengthening this muscle, you can improve your core stability, posture, and make your lower back more stable. This is especially important when performing lifts like deadlifts or squats.
2. Look Better: Even though the transverse abdominis is hidden under other abdominal muscles it can improve our core’s look by straightening posture and making you stronger in certain movements.
3. Improved Performance: Because many sports involve bracing our core a strong transverse abdominis can enhance performance by improving stability. The transverse abdominis is also involved with moving our limbs so working out this muscle can translate to better execution of full body movements.
4. Faster Recovery from Pregnancy: Performing transverse abdominis exercises can help decrease the risk of suffering from diastasis recti (a condition where there’s ab separation along the mid line of the body). Strengthening the transverse abdominis can also help to deliver a baby better as these muscles aid in giving birth.

7 Best Transverse Abdominis Strengthening Exercises

Now let’s get to the training. As we mentioned above, the transverse abdominis primary function is to provide stability. This is best done through isometric holds against large forces.

Here are the 7 best exercises to get that done.

1. Hollow Body Hold

1. Lie on your back with arms and legs extended
2. Squeeze your abs and glutes lifting your legs off the ground
3. Lift your shoulders off the ground keeping your arms straight (at this point you should look like a banana)
4. Hold this position as long as you can

2. Pallof Press

1. Using a resistance band or cable machine in the gym stand at a distance and where the band/cable is taut at chest height
2. The anchor point should be to your side while you grab the band/cable with both hands then press straight out in front of you
3. Keep your core engaged throughout the movement as you pause for 1-2 seconds while your arms are out straight before bringing back to your chest
4. Repeat for desired reps

For more exercises like this one, check out our Best 14 Transverse Plane Exercises and the 17 Best Cable Ab & Oblique Exercises.

3. TRX Plank

While we usually don’t recommend instability exercises for healthy individuals (we do think it has a role in rehab), the one muscle that’s the exception is the core, specifically the transverse abdominis.

The difference is that the transverse abdominis primary function is stability. Therefore, creating an unstable environment challenges it’s primary function.

There is plenty of research that shows that instability core exercises cause greater activation in the muscles.²

1. Set–up a TRX so the handles lay low to the ground. Lower handle placement will be harder 
2. Get on the floor into a plank position with your legs extended behind you. Grab the handles and hold your body in the air.
3. Engage your core and glutes the whole time. 
4. Don’t let your hips rise or sink.

4. Rack Pull (Knee Level)

A rack pull may seem like an odd exercise for your core. However, it will build an iron stomach.

Rack pulls are simply elevated deadlifts. Technically, you can set the barbell at any height but for your core, we want to lift from your knee. This will allow you to use heavier loads while placing the stress on your upper body. 

Performing rack pulls will require your transverse abdominis to stabilize your spine which is what you need for a solid core. 

1. Set up a rack so that a barbell will sit at knee level.
2. From here, the set-up is the same as a deadlift.
3. Place your feet around shoulder width and the bar over your midfoot.
4. Put your hands on the bar outside your knees and push your shins to the bar.
5. Neutral spine and neck.
6. Take the slack out of the bar by pulling up on the bar slightly.
7. Be sure to engage your lats.
8. Drive your feet into the ground as you pry the barbell up.
9. Slowly lower the bar back down.

Note: Be sure to really focus on your form and keeping your core solid.

5. Farmer Carries

Another exercise that people don’t usually associate with a strong core, is a farmer's carry.

It’s commonly seen in the sport of Strongman but we at SET FOR SET have spoken about it numerous times as we’re big fans.

A farmer’s carry is an extremely simple exercise as you just pick up two heavy implements and walk. Your walking is going to cause some sway in the implements demanding stability for your spine.

It is a tough movement that requires a super strong core. At the same time, it’s a great exercise for total body conditioning, back strength and grip strength.

1. Set up two different implements. Ideally you have specific farmer carry bars but kettlebells work great too.
2. Grab the implements with both hands and use a deadlift form to pick them up.
3. Stand tall with your head high and shoulders pulled back.
4. When ready, walk and maintain this position.

Note: You can hold different weights to increase instability.

6. Suitcase Carry

A suitcase carry is simply half of a farmer's carry. Rather than carry two implements, you just carry one in a single hand.

As only one side of your body is loaded, your core will be pulled over. You must resist this by engaging your core and maintaining an erect core.

1. Set up a single implementation. Ideally you have specific farmer carry bars but kettlebells work great too.
2. Grab the implement with a single hand and use a deadlift form to pick it up.
3. Stand tall with your head high and shoulders pulled back.
4. When ready, walk and maintain this position.
5. Switch hands and continue.

7. Shoulder Tap Plank

1. Get on the floor into plank position with your legs extended behind you and your hands slightly wider than your shoulders
2. Keep your body straight by engaging your core, glutes and quads
3. Reach up and across your body to touch your opposite shoulder then place your hand back on the floor
4. Switch sides with your other hand and shoulder
5. Repeat for desired reps

4 Transverse Abdominis Stretches & Mobility Work

To keep your transverse abdominis muscle healthy, and cramp-free after intense workouts, you should also include some good stretching and mobility work.

Here are 4 exercises to ensure your core, spine and transverse abdominis stays injury-free.

1. Bird Dog

1. Get on hands and knees with hands under shoulders and knees under your hips
2. Extend your left arm up in front of you while simultaneously lifting your right leg up behind you, keeping your back straight
3. Hold this position for a few seconds
4. Switch sides
5. Repeat for desired reps

2. Dead Bug

1. Get on your back and extend your arms towards the ceiling with your legs up, keeping your knees bent so that your calves are parallel with the floor
2. Slowly extend your left leg out while lowering your right arm overhead until both are a few inches off of the ground
3. Keeping your core engaged throughout the movement bring both arm and leg back to starting position
4. Repeat with the other side
5. Complete desired reps

3. Cat Cow

1. Get on hands and knees with your hands under your shoulders, knees under your hips
2. Inhale into the cat pose by rounding your spine upward while tucking in your tailbone and bring your pubic bone forward. Hold this position for 1-2 seconds
3. Release back to starting position the move into cow pose by pressing your chest forward, lowering your stomach and lifting your head up. Hold this position for 1-2 seconds
4. Repeat for desired reps

4. Lying Prone Abdominal Stretch

1. Lie on down on your stomach
2. Put your hands on the ground under your shoulder and push up as far as comfortable
3. Hold at the top for 30-60 seconds
4. Repeat for desired reps

Here are more abdominal stretches for before and after your workouts.

FAQs

Let's answer some frequently asked questions about the transverse abdominis.

How do you do TVA breathing?

Breathing exercises such as diaphragmetic breathing are extremely beneficial for the transverse abdominis. An excellent way of strengthening the TVA is through deep breathing techniques. Follow the steps below to target the transverse abdominis without doing any planks or crunches!

1. Lie down on your back
2. Place one hand on your upper chest close to your heart and the other hand just below your rib cage
3. Inhale through your nose to expand your belly starting from the pubic bone up to the rib cage. Don’t arch your back or bring your chest off the ground
4. Exhale through the mouth while squeezing your abdominal muscles. Keep contracting your abdominal muscles even when you feel you’ve exhaled all the air
5. Repeat for up to 30 breaths

What causes Transverse Abdominis Pain?

Transverse abdominis pain can be the result of muscle strain. Trigger points can also develop in the muscle which can be treated with myofascial release. 

Another cause can be from the elongation of the muscle during pregnancy which can lead to lower back and core muscle problems. The common symptoms of transverse abdominis pain are:

• Pain when coughing, laughing or deep breathing
• Pain with trunk rotation
• Pain traveling to legs

How do you know if you have a weak transverse abdominis?

The four signs that your core might be weak are:

1. You need to use your arms or hands to help getting out of a chair or bed
2. When walking you sway back and forth
3. You hold your breath when doing core exercises
4. Your lower back is arched when standing or walking

A strong core allows you to perform daily activities with reduced risk of injury. 

To gauge your core’s strength, you can do a few easy self-tests to determine if you transverse abdominis. Try to do some exercises like glute bridges or leg raises and if you have any pain in the lower back area you might have weak transverse abdominis muscles.

Why is it important to have a strong transverse abdominis?

The transverse abdominis plays a major role in preventing our bodies from moving in improper ways. 

If this muscle is weak, it can’t properly support the spine for prolonged durations or sudden blows or forces such as tripping or a car wreck. Either of these can lead to lower back pain. 

By keeping your pelvis in a neutral position and your lumbar spine supported, a strong transverse abdominis muscle can help prevent back injuries and pain.³

Transverse Abdominis Exercises & Stretches: Final Takeaways

The key takeaway here is that you should not forget about the often-forgotten transverse abdominis muscle! Focus on the ab muscle you can't see, as it will improve your overall strength and athletic performance while reducing your injury risk.

You have to put in the hard work and consistent effort to strengthen your entire core - not just your beach muscles. A stronger core equates to a stronger you!

Interested in more great core strengthening exercises? Be sure to check out the 11 Best Rectus Abdominis Exercises & Stretches and the 9 Best Upper Ab Exercises!

References:

1. Arslan, O.E. (2005). Anatomy of the Abdominal Wall. In: Shiffman, M.A., Mirrafati, S. (eds) Aesthetic Surgery of the Abdominal Wall. Springer, Berlin, Heidelberg. https://doi.org/10.1007/3-540-27263-1_1
2. Behm, David G., et al. “The Use of Instability to Train the Core Musculature.” Applied Physiology, Nutrition, and Metabolism, vol. 35, no. 1, Feb. 2010, pp. 91–108, https://doi.org/10.1139/h09-127.
3. Lynders C. The Critical Role of Development of the Transversus Abdominis in the Prevention and Treatment of Low Back Pain. HSS Journal ®. 2019;15(3):214-220. doi:https://doi.org/10.1007/s11420-019-09717-8