Key Takeaways
- The transversus abdominis is the deepest layer of abdominal muscle, wrapping horizontally around your core like a corset. It acts as a main stabilizer and helps maintain spine support.
- Strengthening your transversus abdominis may help reduce lower back pain, improve pelvic floor function, and support better posture during daily activities and exercise.
- Stabilization exercises like planks, dead bugs, Boat Pose, Bird Dog Pose, and toe taps can help engage your transversus abdominis. Focus on drawing in your lower abs and breathing normally as you hold each position.
The transversus abdominis (transverse abdominis) is the
As its name suggests, the transversus abdominis sits transversely (horizontally) around the abdomen. It’s often referred to as the body’s natural “corset” muscle because its fibers run side to side rather than vertically or horizontally.
Marcy Crouch, PT, DPT, WCS, a physical therapist specializing in pelvic floor dysfunction and founder of the Down There Doc, said there are many benefits to strengthening the transversus abdominis.
“It’s a main stabilizer of the core, so when the transversus abdominis is strong and working properly, it helps maintain proper spine support. It has also been shown to help decrease back pain, improve pelvic floor function, and help with posture.”
The transversus abdominis also helps maintain abdominal wall tension and increases intra-abdominal pressure to support internal organs and aid expulsive forces, such as forced expiration, late stages of childbirth, urination, and defecation.
Despite its importance, many ab workouts focus mostly on your other abdominal muscles and fail to properly activate your transversus abdominis.
Keep reading to learn more about 5 effective exercises to target the transversus abdominis, as well as the benefits of training it and how to flex it.
Learning how to engage the transversus abdominis takes practice but will make a huge difference in your core workouts.
“There are a few different schools of thought regarding this,” said Crouch. “How I teach it is to exhale, draw in the lower abs, engage the pelvic floor muscles, and think about the lower abs becoming hard and contracted. You can feel the transversus abdominis contract and pop into your fingers if you touch right on the inside of your hip bones.”
However, Crouch warned about caution with the “navel to spine” cue.
“This cue is popular and can be helpful, but the transversus abdominis also needs to work with the breath, pelvic floor muscles, and other core musculature. It’s not a ‘sucking in’ movement, and I think a lot of people try to engage it that way, but that’s not correct.”
Your transversus abdominis is a deep muscle, meaning it’s harder to contract and notice than your other abdominal muscles. Thus, it may take some practice to properly engage it.
To become familiar with your transversus abdominis, try practicing the abdominal drawing-in maneuver (ADIM), which is sometimes referred to as “stomach vacuuming” or “stomach hollowing”:
- To begin, lie on the floor with your knees bent and feet flat.
- Take two fingers and place them on the top of your hip bones. Next, move them an inch (2.54 cm) inward and an inch (2.54 cm) down.
- Take a deep breath in and slowly exhale out of your mouth. As you exhale, draw in your lower abs and engage your pelvic floor muscles. You should notice your transversus abdominis contracting under your fingers.
- Continue to breathe normally as you hold your belly in. Try to hold this for at least 10 seconds.
As you continue to improve, you can increase the time. This practice can help you learn to properly engage your core while performing other exercises.
The transversus abdominis is hard to isolate on its own, but many exercises can help you engage it and the surrounding abdominal muscles to build a strong core.
“It’s a ‘corset’ muscle,” said Crouch. “When it contracts, it pulls inward rather than flexing your trunk forward or bending your spine like in a crunch.”
Exercises that engage the transversus abdominis are mostly stabilization exercises, which require you to hold your body in a certain position for a period of time and may also involve moving the extremities slowly and in a controlled manner.
To strengthen your transversus abdominis, you’ll want to try some of these exercises after you’ve mastered the abdominal draw-in maneuver.
1. Boat Pose
The Boat Pose is a great exercise to test your core strength and target your transversus abdominis.
- Start by sitting upright on the floor. Bend your knees, place your feet on the floor, and place your hands by your side.
- With your core engaged and legs together, slightly tilt back and lift your legs out in front of you. At the same time, lift your arms straight out in front of you. Your body should form a boat or V shape.
- Hold this pose for 15 to 60 seconds, maintaining proper form with your core engaged.
2. Dead bug
The dead bug exercise is a great way to engage the core and is good for beginners.
- Lie on your back with your arms extended up toward the ceiling and your knees bent at a 90-degree angle and shins parallel to the ground.
- With your core engaged, straighten your left leg (toes pointed out) and lower your right arm behind your head, keeping it parallel to the floor. Don’t let your arms or legs touch the ground — keep them around 6 inches (15 cm) from the ground.
- Return your arm and leg to the starting position and alternate sides.
- Repeat this for 15 to 60 seconds.
3. Toe taps
Toe taps are a popular Pilates move that target your core.
- Lie on your back with your arms to the side and knees bent at a 90-degree angle and your shins parallel to the ground.
- Keeping your knee bent, exhale and lower your left toes to tap the group. Ensure your core is engaged, and your back doesn’t arch as your foot lowers.
- Inhale and return your left leg to the starting position.
- Repeat this with your right leg.
- Continue to alternate sides for 15 to 60 seconds.
4. Bird Dog Pose
The transversus abdominis is engaged when you move your arms and legs. Bird Dog Pose requires you to lift your opposite arm and leg while maintaining balance, which targets your deep core.
- Start on all fours with your knees aligned with your hips and your shoulders aligned with your hands. Be sure your back is flat, and your neck is in a neutral position.
- Extend your left arm forward and your right leg back while leaving your other arm and leg on the ground for support.
- Hold for 2 to 3 seconds, making sure to engage your core the entire time. Then, alternate sides.
- Repeat this 8 to 12 times on each side.
5. Plank
The plank is a great exercise for well-rounded core strength. As you perform this exercise, focus on drawing your abdominals inward.
- Start in a pushup position with your elbows and forearms at your side and your palms facing down.
- Push your hands into the ground and raise your torso off the ground. Your body should look as if you’re in the upward position of a pushup. Ensure your hands and shoulders are aligned, your legs are straight, your feet are hip-width apart.
- Hold this position for as long as you can while maintaining proper form and keeping your core engaged.
The transversus abdominis is one of the primary stabilizing muscles in the core and is involved in many body movements. Having a strong core makes performing daily activities and exercises safer and easier.
Strengthening the transversus abdominis may help reduce and prevent lower back pain by stabilizing, supporting, and protecting the spine. It can provide dynamic stabilization, meaning stabilization during movement, of the lumbar spine.
Some people also suggest that strengthening the transversus abdominis may make your waist appear smaller. This muscle wraps around the abdomen, like a corset, creating a “cinching” effect.
While there’s little research on this topic, many anecdotal reports — especially from the bodybuilding and physique industry — swear by the effectiveness of training the transversus abdominis.
That said, the transversus abdominis is below the rectus abdominis and not responsible for the appearance of a “six pack.” Additionally, visible abs are largely based on a low body fat percentage, which may not be healthy or achievable for some individuals.
Known as the “corset” muscle, the transversus abdominis wraps around your abdomen and plays a key role in protecting and stabilizing your spine.
Having a strong transversus abdominis may help reduce lower back pain and prevent injury, and it may also make your waist look smaller.
During exercises that target the transversus abdominis, remember to draw in your lower abdomen and pay attention to your breath. With time, it will become easier to engage this muscle.