Transverse abdominis strengthening exercise: Health Benefits, Types, How to do?
Transverse abdominis strengthening exercise is an important way to make your abdominal wall more stronger and powerful with too many health benefits associated with it.
The transverse abdominis is the deepest muscle in the abdomen region. It would not give you the much-desired six-pack look but this unsung hero of the abdominal muscles, this muscle acts as a natural lifting belt keeping our abdominal organs protected and giving support to the pelvic and lumbar region. the transverse abdominis muscle is most important for moving our limbs.
What is the transverse abdominis?
This is a lesser-known muscle found on the anterior side of the abdominal wall under the internal oblique muscle. Transverse abdominis muscle is referred to as transverses muscle and abbreviated as the TVA.
This muscle gets its name from its muscle fiber direction, as they are laid out horizontally in the abdominal region. These flat muscles have more than one origin, arising from the anterior two-thirds of the iliac crest and lateral third of the inguinal ligament and iliac fascia, thoracolumbar fascia and finally the inner surface of the lower 6 costal cartilage of the lower 6 ribs.
The action of the transverse abdominis.
This is an essential muscle in the core that provides stability to our spine and pelvis so that movement of the limbs is possible by supporting the trunk thus maintaining abdominal wall tension. transverse abdominis muscle also protects internal organs and holds them in place. Sometimes mentioned as the “corset muscle” the transverse abdominis supports our body’s core by wrapping around our sides. Transverse rotation is a part of daily life as we twist and turn constantly a strong and healthy transverse abdominis is paramount.
How do you activate the transverse abdominis muscle?
This muscle activation is not straightforward because of the deep location in the abdomen. To get an idea of how to activate it you have to lie down on your back with your knees flexed and feet flat on the ground. Take your hands and feel the area of your lower abdomen by your pelvic bone. From here you can engage your transverse abdominis and slowly draw in the area of your lower abdomen. Try to breathe normally in this position as you keep your muscles contracted.
Another method of activating and engaging the transverse abdominis is by bracing your core. To do this take a deep breath then tighten your abdomen region like you are bracing for impact. You should be able to continue to breathe normally with your muscles contracted.
How do you know if you have a weak transverse abdominis?
A strong core allows you to do daily activities with a low risk of injury. To gauge your core’s strength, you can perform a few easy self-tests to determine if you transverse abdominis. Try to perform 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.
Here are four signs that your core might be weak:
- You have to use your arms or hands to help get out of a chair or bed
- When walking you sway back and forth You hold your breath
- When performing core exercises
- Your lower back is arched when you are standing or walking
Why is it important to have a strong transverse abdominis?
Being the deepest layer of the abdominal muscle, the transverse abdominis plays a vital role in preventing our bodies from moving in improper ways. It is important to have a strong transverse abdominis because if this muscle is weak then it can not properly support the pelvis and spine thus leading to lower back pain. By keeping your pelvis in a neutral position and your lumbar spine supported, a strong transverse abdominis muscle can prevent back pain.
Health benefits of Transverse Abdominis strengthening exercise.
- It may help reduce back pain, lower your risk of injury, and in some cases, make your waist appear smaller.
- Lower risk of injury
- It May helps your waist look smaller
- This exercise Supports Better Posture
- This exercise to improve Balance
- This exercise Supports Good Running Form “Core strength allows the hips, pelvis, and lower back to work together more smoothly with less rocking and less excess energy expended.
- This exercise Improve Stability If you have a weak core, you instantly heighten your risk of muscle injuries, lower back pain, and poor posture.
- Helps to Protect Your Organs
- Helps to Make Your Life Easier: Like bending down to pick something off the ground, long time standing or performing household chores. That is why many core exercises fall under the umbrella of functional fitness: They can help you go about your day with more easiness, seriously it makes you more functional.
- Helps to decrease or Prevent a Low back Pain
- Helps to Boost Your Power
- Helps to Supports Strength Training
- This exercise Helps You Age Well: It stabilizes your whole body and gives you better balance and
- Posture, all of which can help you
- Prevent falls, prevent back pain, and keep you mobile as you get older.
- Helps to increase spinal mobility.
- However, abdominal exercises can help to tone your belly somewhat by defining your abdominal muscles. And once you lose the tummy fat, you will likely discover that you have that six-pack hiding underneath.
- Many people aspire to gain stronger, leaner abdominal muscles (or abs). The abdominals are the muscles around the tummy and belly button and are often referred to as a “six-pack.” If you are interested in burning belly fat and getting a leaner midsection, here are a
Different types of exercises to strengthen the Transverse Abdominis muscle.
Hollow Body Hold
How to do it?
- To perform this exercise you have to Lie on your back with your arms and legs straighten.
- Engage your abdominals and glutes lifting your legs off the floor.
- raise your shoulders off the floor keeping your arms extended.
- Hold this position as much as you can. Hold for 15 to 25 seconds then return to initial position.complete 2 to 3 sets of 10 to 20 repetitions.
Bird Dog
How to do it?
- To perform this exercise you have to Get on your four limbs, hands under your shoulders, and knees under your hips
- Extend your right arm up in front of you while simultaneously lifting your left leg behind you, your back should be straight
- Hold this position for a two seconds
- do this on another side. do 2–3 sets of 8–10 repetitions on both side.
Bird Dog Knee to Elbow
How to do it?
- To perform this exercise you have to Get on your four limbs, Get on your hands and knees with your hands under your shoulders and knees under your hips
- Extend your right arm up in front of you while simultaneously lifting your left leg behind you keeping your back straight
- Contract your abdominals to bring your right elbow to your left knee, meeting in the center of your body
- Reverse the movement, extending your arm and leg
- Switch sides.Do 2 to 3 sets of 8 to 12 repetitions.
Dead Bug
- To perform this exercise you have to lie on your back and extend your arms towards the sky with your legs up, your knees should be flexed so that your calf is parallel with the ground.
- Slowly extend your right leg out while lowering your left arm overhead until both are a few inches off of the floor.
- your core should be engaged throughout the movement bring both arm and leg back to the initial position
- Repeat this with the other side.Do 2 to 3 sets of 10 to 12 repetitions.
Forearm Plank
- To perform this exercise you have to come into the plank position on the ground with your legs extended behind you and your hands stacked under your shoulders
- Lower down onto your forearms. your body should be straight by engaging your core, glutes, and quadriceps
- Hold this position for 40-60 seconds.Do two to three sets of 10 repetitions.
Shoulder Tap Plank
- To perform this exercise you have to come into a plank position on the ground with your legs extended behind you and your hands slightly wider than your shoulders
- your body should be straight by engaging your core, glutes, and quadriceps muscle
- Reach up and across your body to touch your opposite shoulder then place your hand back on the ground
- Switch sides with your other hand and shoulder.Begin with 2 sets of 8–10 repetitions on both side.
Knee Tap Plank
- To perform the knee tap plank exercise you have to come into plank position with your legs extended behind you and your hands stacked under your shoulders
- your body should be straight by engaging your core, glutes, and quadriceps
- Slowly lower one knee at a time to touch the floor then extend it back up
- Switch sides with your other leg.Begin with 2 sets of 8–10 repetitions on both side.
Plank to Side Plank
- To do plank to side plank you first achieve a plank position with your legs extended behind you and your hands stacked under your shoulders
- your body should be straight by contracting your core, glutes, and quadriceps
- Slowly rotate your body into a side plank move your arm up towards the sky, and hold for a two-second
- Switch sides with the another arm.Begin with 2 sets of 8–10 repetitions on both side.
Up and Down Planks
- To perform this exercise firstly come into plank position.
- Slowly lower your one arm placing your forearm on the floor.
- Then lower your other arm placing your other forearm on the floor.
- Press up one arm at a time bringing you back to plank position.
- Perform 10 repetitions starting with your left elbow.
Front Plank with Arm/Leg Lift
- To perform this exercise firstly come into plank position with hands stacked under your shoulders
- raise the opposite leg and arm straight in front/back of you
- Slowly lower to initial position.Repeat for 10 to 15 repetitions and then repeat on the other side
- do this on another side.Repeat for 10 to 15 repetitions and then repeat on the other side.
Air Bike
- To perform this exercise you have to take a supine lying position then bring your legs up with your knees flexed up to 90 degrees and your hands behind your head
- Extend one leg while curling up touching your elbow to your flexed knee.
- Then bring your leg back and extend the other while touching your other elbow touches to the opposite knee.
- Make sure your core should be engaged throughout the movement.Begin with 2 sets of 8–10 repetitions
Corkscrew
- To perform this exercise you have to take a supine lying position with your hands by your sides
- Extend legs up off the floor up to 90 degrees
- Lift lower back off the floor bringing your feet over your head then swing your legs in a circular motion keeping your core engaged throughout the movement
- Repeat for desired reps
- Switch directions of the movement and complete the same amount of repetitions.
- Begin with 2 sets of 8–10 repetitions
Wipers
- To perform this exercise you have to take a supine lying position.
- Bring your legs up so that your feet are pointing to the sky
- Brace yourself with your arms on the ground to your sides
- Slowly lower your legs to the side of your body keeping your lower back in contact with the ground. Touch your feet to the floor then swing your legs to the other side touching the ground.
- Begin with 2 sets of 8–10 repetitions
Hundred
- To perform this exercise you have to Lie down on your back, your legs extended with your arms over your head Raise your legs to a 45-degree angle
- Curl up and bring your arms towards your toes also at forty-five degrees
- Bring your arms back to over your head.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
Leg Raises
- To perform this exercise you have to take a supine lying with your legs extended
- Your core should be engaged and bring your legs up towards the sky as much as you can
- Slowly lower your legs back towards the ground.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
Alternating Leg Raises
- To perform this exercise you have to Lie down on your back
- straighten your legs, contract your core and bring one leg up off the ground as much as possible
- Slowly lower your leg back to the ground then raise your other leg up
- Your core should be engaged throughout the motion.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
Pallof Press
- To perform this exercise you have to use a resistance band or cable machine in the gym stand at a distance and where the band/cable is taut at chest height.
- The anchor point should be to your side while you hold the band/cable with both hands then press straight out in front of you.
- your core should be engaged throughout the movement as you pause for 3 seconds while your arms are out straight before bringing them back to your chest.Repeat for 10 to 15 repetitions for 2 to 3 sets.
Heel Touches
- To perform this exercise Lie down on your back with your knees flexed and feet on the ground.
- your back should be on the floor, crunch upbringing your shoulders up off the ground.
- Alternate side by side reaching down to touch your heels making sure to keep your abdominals contracted throughout the movement.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
Posterior Pelvic Tilts
- To perform this exercise take a supine lying position with your knees flexed and feet on the ground.
- Gently draw your navel toward the spine to contract your lower abdominal muscles (the ones used when laughing/coughing).
- Tilt your pelvis, slightly lifting your glutes off the ground, and press your upper back to the floor without holding your breath.
- Hold this position for 5 seconds.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
When did you not do Transverse abdominis strengthening exercise?
- If your doctor advised you to take a rest.
- If you are recently undergone abdominal surgery.
- If you feel any pain or discomfort during these exercises.
- If you have acute back pain, you take advice from a Physiotherapist before doing any exercise.
