Your core is made up of several abdominal muscle groups. The transverse abdominis is the innermost muscle group of your core. The transverse abdominis wraps horizontally around your torso, running from your ribs to your spine. Sometimes referred to as the abdominal corset, the transverse abs are notoriously difficult to target specifically. Targeted transverse abdominal exercises are critical for maintaining core stability and achieving a toned, flat belly, particularly after pregnancy.
The transverse abdominis is the innermost muscle of the abdominal core. Many muscles that target the abdomen promote engagement of the topmost abdominal muscles, including the internal and external obliques and rectus abdominis. Traditional crunches provide too much core stability, so the transverse abdominals remain secondary in terms of engagement compared to the rectus abdominis. Though transverse abdominals are used during most core exercises, exercises that target the transverse abs require engagement along the transverse axis that runs horizontally around the torso.
The vacuum exercise is a simple, effective means of engaging the transverse abdominis muscles. Using a cushioned surface such as an exercise mat to support your joins, assume an all-fours position with your knees slightly apart and your hands situated beneath your shoulders. While maintaining a flat back, tighten your abdominal muscles so your lower abdomen curves inward, or sucks inward like a vacuum. After a 10-second hold, release your tension and repeat the movement for as many as 10 repetitions. The vacuum exercises uses the weight of your own abdomen as a source of resistance for your transverse abdominal muscles.
The same motion that engages the transverse abdominis during a vacuum exercise can be used in an abdominal hollowing exercise. Instead of positioning yourself on all fours, assume a traditional crunch position on your back with your knees slightly bent. On a controlled exhalation, tighten the muscles of your abdomen so you create a concave shape in your abdomen. One way to describe the movement is to imagine you are pulling your belly button toward the floor beneath you. Hold the movement for 10 seconds and repeat for up to 10 reps. The supine hollowing exercise may be preferable if you have joint pain in your knees or wrists that makes an all-fours position difficult.
Stability Ball Exercises
The American Council on Exercise recommends performing exercises with a medicine ball as a means of engaging the transverse abdominals. Medicine balls equipped with side handles enable you to perform motions that bring resistance across the transverse plane, engaging your transverse abs. One simple starter exercise is the kneeling lift. Kneel on one knee with the other leg bent for stabilization. Lift the medicine ball from your kneeling side with both hands so it ends up above your opposite shoulder. Bring the weight back down in a controlled motion so the weight moves across your torso. Repeat the movement six to eight times for two to three sets per side.
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