All About Working The Transverse Abdominals

Are your transverse abdominals getting the attention they deserve?

Most workout routines designed to flatten and tighten your stomach focus on the rectus abdominus muscles (the “six pack” muscles arranged in rows at the center of the abdomen) and the vertical abdominals (situated between the rectus abdominal muscles). Even crunches, widely considered the prototypical core-strengthening exercises, target these areas and neglect the transverse abdominals. But these core muscles are essential to obtaining and maintaining a flat stomach: in fact, only working the transverse abdominals (or TVA) can give you a flat stomach.

The transverse abdominals connect to both the rectus abdominus and the muscles of your lower back, helping to support and strengthen the back, pelvis and core. These s0-called “corset muscles” are the ones women push when giving birth – that should give you some idea of their strength and importance. Working the TVA correctly will not only flatten your stomach but help prevent back and spinal muscle problems.

Your routine should include some exercises targeting the transverse abdominals. Here are some suggestions:

Vacuum Exercise. This exercise is used to pull the stomach in and to increase core strength. It’s used in belly dance to perform “flutters.” If you’ve ever “sucked in your stomach”, you have performed the basis of this exercise. You can do it in sets – suck in, hold for a few seconds, let out – and you can experiment with the intensity and duration. You can do this one sitting, standing or laying down.
Pelvic Tilts. Lie on your back on the floor or any flat surface. Cushion your lower spine with a mat or towel. Bend your knees; your feet should be flat on the floor. Raise your pelvis off the floor, hold it for a moment, then lower it back to the floor. Keep your movements smooth and controlled – if you have to start slow and easy, do so. You’ll get stronger very quickly with this exercise if you do it properly. And take care to keep your upper body on the floor at all times.
Scissor Kicks. The Scissors exercise will also strengthen these core muscles. Lay on the floor with your hands under your hips, keep your back pressed to the floor, and slowly raise one leg about a foot off the floor, then slowly lower it while raising the other leg about a foot off the floor. This constitutes one rep and should be repeated for an entire set. Again, keeping your movements controlled is essential. It’s better to start out with very few reps than to do the exercise incorrectly.

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