Transversus Abdominal Exercises

In just a few moments, I’m going to share with you 9 powerful deep core exercises that’ll target the transverse abdominis (TVA) – one of your deepest abdominal muscles.

I’ll also explain how to properly engage this muscle and the signs and symptoms of a weak deep core and inactive transverse abdominis.

If you experience lower back pain, there is a good chance this muscle is weak or is failing to engage on time.

Transverse Abdominal & Pelvic Floor Exercises

Keep in mind as you do the exercises that the more you do the exercises mindfully, the better your mind-muscle connection will get.

Activating and strengthening these deep core muscles (and the transverse abdominis in particular) will help you get immediate relief from lower back pain, as well as support and protect your spine from flare-ups.

Before I demonstrate how to do these exercises, I want to take a minute to briefly explain the inner and outer core units, their functions, and how to activate the transverse abdominis muscle.

Running And The Tranverse Abdominis Muscle

These muscles also work with the glutes and hip flexors to stabilize the pelvis. The deep core consists of the following muscles:

Picking an item off the floor without properly activating this muscle will overload the lower back and pelvis which can lead to injury.

You simply breathe deeply, and as you exhale you tighten up your belly area as if you’re getting ready for belly punches.

How To Properly Engage Your Transverse Abdominis Muscle

The outer core consists of the prime mover muscles and these are the visible abs (rectus abdominis), the external obliques, and the shoulder girdle.

But our goal is to build a healthy balanced body… One that is composed of “intelligent” aesthetic muscles and a strong foundation (1).

One of the warning signs of a weak inner core is feeling the tension in your lower back and hip flexors when you perform certain abs exercises like the bicycle or the lying leg lifts.

Abdominal Muscles: Names, Location, And Function

In addition, if you perform the bridge exercise and feel pressure in your lower back and/or hamstrings, that’s another sign of a weak transverse abdominis.

I want to keep this post short and jump to the exercises now. But if you’re interested in learning more about the core, check out the Deep Core Mini-Training. The link will open in a new tap so you can still continue reading this post.

I’ve also included additional tips on how to strengthen your core if you have lower back or hip pain, and some important points to keep in mind as you integrate these exercises into your life.

Transverse Abdominis Exercises To Strengthen Your Core

It’s very important to have your back touching the floor at all times. Take as much rest as you want, but make sure you are performing each repetition properly.

If you’re having trouble completing these exercises for any reason, here are 3 amazing seated core exercises to do as a substitute. Just follow the same tips shared in this post.

If you are experiencing lower back pain, avoid ab exercises such as sit-ups, crunches, or anything involving twisting (like the Russian twists).

Transverse Abdominis Workouts

Crunches contribute to a flexed posture (rounded shoulder-forward head posture) and twisting creates micro-tears in the discs making your spine more vulnerable to injury.

Here’s an example…If you have an anterior disc herniation (facing the front side of the intervertebral disc. Towards the body), you’ll notice pain when you do hyperextension exercises.

Likewise, if you have a posterior disc herniation (towards the back of the body), you’d experience pain when bending over, and doing the typical abs flexion exercises

How To Tell If Your Transverse Abdominis Is Weak (and 3 Easy Exercises To Fix It)

To keep things balanced, I like to simply avoid all exercises that promote flexion or exaggerated extension. This also applies to stretches…

…While extension can be beneficial to help restore your posture (especially if you spend the majority of your time sitting hunched over), try to avoid going to the extremes.

Instead of doing a high cobra with my hands pressing against the floor, I prefer to go low resting on my forearms, or making a fist with my hand and just resting my head on my hand instead.

The Definitive Guide To Transversus Abdominis Anatomy, Exercises & Rehab

A strong core will protect your spine from pain and injury. Schedule time every day to do at least a few exercises.

And if you’d like a powerful program to help you build a solid core that’ll protect your spine and pelvis, check out the Back Pain Control

Hey there, I'm Sofia. Welcome to my blog! I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. I've been through the chronic pain journey myself. I know how lonely and hard it can get... Click here to read about my story and how I healed after 7 years of chronic pain, against all odds.

Best Transverse Abdominis Activation Exercises For Quick Back Pain Relief

I help women and men break free from chronic hip and lower back pain (without spending years suffering through temporary fixes) while teaching them how to keep the pain from coming back. My prior chronic pain journey inspired me to create this blog. And, I'm SO glad you're here!

Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.Working the abdominal muscles is about more than trying to get rock-hard abs. Your core muscles offer stability and support during both heavy compound movements and daily activities. Training these muscles can help prevent back pain and help you set that next PR.

Of your abdominal muscles, the transverse abdominis is the deepest and plays a pivotal role when squatting and deadlifting. Here’s what you need to know about activating and strengthening your TVA.

Safe Transverse Abdominis Exercises (you Can Do During Pregnancy)

Your transverse abdominis runs from your ribs to your pelvis at the anterior (front) of your body. However, they’re well hidden beneath your

You won’t see the transverse abdominis, even if you’re shredded, and you won’t feel it in the way you can touch the other ab muscles.

If you do a pelvic tilt, pulling your belly button into your spine, it’s the transverse abdominis that creates that pulling motion. You’ll know your transverse abdominis is engaged if your lower back is flat on the floor when you lay down.

Transverse Abdominis Exercises To Improve Your Core Strength

While the pelvic tilt motion mentioned above is an effective way to create a mind-muscle connection with your transverse abdominis, it’s no longer believed to be the most effective way to activate those muscles.

If you’ve participated in fitness classes before, the instructor may have instructed you to tilt your pelvis forward and pull in your belly button. This motion is called

. The problem with hollowing is that it attempts to isolate the TVA instead of using it to support the entire core.

Transverse Abdominis Exercises To Work The Forgotten Muscles Of Your Core

While powerlifters and strength athletes have been practicing this technique for some time, recent studies have proven the theory by measuring the TVA muscle activation in both hollow and bracing movements.

That’s it; your TVA is activated. As simple as it seems, proper bracing takes practice. Work on the breathing component before progressing to the abdominal expansion.

Compound movements like barbell squats and deadlifts are some of the best transverse abdominis exercises with weights. These compound exercises rely on your TVA for stability and spinal protection.

Transverse Abdominal Muscle

The dead bug movement looks deceptively easy, but it’s a powerful bodyweight exercise for transverse abdominis strengthening and activation. This movement is meant to be performed slowly with control.

Don’t worry about the proximity to the floor throughout this lift. Your range of motion ends when your lower back starts to arch away from the floor. As your TVA gets stronger, this will become less of an issue.

The word hollow here refers to creating a hollow with your body— you can use core bracing throughout the movement to activate your TVA, obliques, and rectus abdominis. This compound bodyweight abdominal exercise helps improve core muscle strength and activation.

Muscle Breakdown: Transverse Abdominis

Beginners should try holding for 15 seconds at a time, followed by a 30-second break. Increase the time as your core strength improves. Over time, you can also progress into a hollow hold rock.

This unilateral movement is another simple bodyweight transverse abs exercise that’s more challenging than it looks. In addition to working your TVA, you’ll feel the burn in your rectus abdominis. If you’re looking for transverse abdominis exercises for a flat stomach or ab definition, this is it.

You can modify this movement to create one of the most effective transverse abdominis exercises for beginners by using a resistance band around the extended foot and holding it in an upright position with your hands.

Transverse Abdominis Muscle Strengthening Exercise

Planks and plank variations have long been a go-to abdominal exercise. However, the forearm or half plank is the most effective for activating the TVA and engaging the core. Proper form is essential for engaging the transverse abdominis.

The most common planking form failures are an arched upper back, sunken hips, or unnecessary neck extension. Use a camera or have someone experienced watch you to determine if you need to correct your posture.

The barbell rollout is an effective strength-building exercise for the transverse abdominis. It’s also one of the most challenging on this list. If you’ve nailed the basics and want to take it up a notch, try a barbell rollout. You can also complete this exercise with an ab roller or swiss ball.

Transverse Abdominal Exercises

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