5 Best Transverse Abdominis Exercises (Transform Your Core)

position for a set time (stabilization exercises) or moving limbs in a controlled and slow manner [1].

However, targeting this muscle can get tricky and hence require preparation.

Activating the Muscle

Before performing these exercises, it’s crucial to learn how to activate and engage the transverse abdominis.

It’s not visible as a rectus abdominis muscle; thus, hitting it can differ from traditional ab exercises.

There are two ways to engage transverse abdominis: by bracing your core or through the abdominal draw-in maneuver. 

Let’s quickly break down these.

Bracing Your Core

To brace your core, you should pull in your pelvic floor as if trying to stop the urine flow.

Then, tense your abs as if expecting to be punched in the stomach. Finally, inhale without letting your abs bow out.

If done correctly, your entire midsection should stiffen with a regular breathing pattern.

Abdominal Draw-in Maneuver

This technique, sometimes called “stomach vacuuming,” begins by lying on the floor with bent knees and flat feet [2].

1. Take your hands and locate the lower abdomen area next to your pelvic bone.
2. From here, slowly contract your transverse abdominis and draw in your lower abdomen (engage your pelvic floor muscles).
3. Continue normal breathing while keeping your muscles contracted.

With your muscle-mind connection established and your transverse abdominis engaged, you’re now ready to perform exercises targeting this specific muscle.

Based on my experience, the following 5 exercises have proven to be the most effective.

1. Hollow Body Hold

1. Lie on your back with your legs and arms extended.
2. Keeping your core engaged, lift your legs off the floor.
3. Slowly raise your shoulders while keeping your arms straight, creating a “banana” shape with your body.
4. Hold this position for 15-30 seconds.

2. Toe Taps

1. Lie on the floor with your knees bent in a tabletop position and your arms to the side.
2. While exhaling, lower your left toe to tap the ground while keeping your core braced.
3. Return your left leg to the starting position while inhaling.
4. Repeat the same with your right leg.
5. Continue for 30-60 seconds.

Strengthening the transverse abdominis muscle brings numerous benefits for both athletic and daily activities.

One of the primary benefits of strengthening the transverse abdominis is improved stability.

This muscle compresses the abdomen, providing support to the spine and trunk, which can reduce the risk of injury and lower back pain, especially during exercises such as CrossFit deadlift workouts and squats [5].

In other words, it provides dynamic stabilization of the lumbar spine.

“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 also has been shown to help decrease back pain, improve pelvic floor function, and help with posture.”

- Marcy Crouch, Doctor of Physical Therapy

In addition to improved stability, a solid transverse abdominis plays a role in enhancing athletic performance as it’s involved in almost all sports.

A strong core improves stability, coordination, and ease of movement, providing a potential edge over the competition.

It also improves breathing, as it plays a role in controlling pressure in the abdominal cavity, which can aid proper breathing techniques and benefit conditions related to breathing.

Finally, a strong transverse abdominis can give the appearance of a smaller waist by creating a “cinching” effect, similar to a corset. It also enhances the overall appearance of the core by improving posture and the shape of visible rectus abdominis muscles.