Transverse abdominis muscles are the deepest of the abdominal muscles (under your 6 pack abs!) and are, in my opinion, one of the most important muscles to train!
They hold in our internal organs and are important in aiding movement. It is necessary to know how to engage and train transverse abs to aide in your strength training gains. It is also an important groups of muscles to strengthen for women who have just given birth, if you have had a child, you know you have no core strength after that! 😳
So check out these 4 AB Exercises to Strengthen Your Transverse Abdominals
Pelvic Tilt
Dead Bug
Toe Taps
Bird Dog
Here is how you execute each move!
Pelvic Tilt
• Feet Planted, Knees Point Up
• Inhale Arch Back, Exhale Tuck Hips Drive Low Back into Ground
• On Exhale, Close Rib Cage & Pull Belly Button toward Spine
Dead Bug
• Tuck Hips, Push Low Back Onto Ground
• Legs in Table Top, Fingers Reach for Sky
• Inhale Opposite Hand and Leg Reach in Opposing Directions
• Exhale Draw Knee and Hand Back to Start Tighten Through Core
Toe Taps
• Tuck Hips, Legs in Table Top Postion
• Slowly Lower One Leg, Toes Tap Ground
• Exhale Draw Knee Back to Table Top Position, Tighten Through Core
• Keep Low Back Rooted To the Ground Through Entire Move
Bird Dog
• Start In Table Top Position
• With a Neutral Spine Brace Your Core
• Extend Opposite Hand and Leg in Opposite Directions
• Exhale Bring Elbow and Knee Together, Round Back and Tighten Core
• Extend in Opposite Directions Before Returning back to Start Position
I encourage you, regardless of your workout experience or expertise, to try these and see how your core feels after!
Remember to go as slowly as possible and focus on the muscles you are engaging.
XO
Steph
source
My darn chiropractor perform the standing thoracic lift but overexerted the move, causing a shift in my pelvis leading to my underwear to not feel right. I had to deduct what he did to achieve the solution. Since he tried to force cavitation by extension, I had to introduce a gentle maneuver of the opposite flexion. I learned the cat cow was effective but it didn’t give me enough resistance to activate any serious change hence I started to use the resistance band and anchored it to the door. Now I positioned the band around my stomach instead of the back and got resistance and I started to inhale out into extension, then hold for 5 secs, then exhale out into flexion. That built my transverse abdominals and spinal erectors like no other exercise can. I was finally able to loosen the stuck joint and could walk again normally for the first time.
Just what I was looking for.
What if your pelvis is already tilted and your spine flat on the floor while doing a deadbug?
My brain won’t let me do the dead bug. It’s like patting your head while rubbing your stomach.
How are you able to understand an exercice which is shown for 5 seconds? I am not 😆
How many each one ??
I feel weak in my lower back will this help me?
These are all great but they flip so fast. I'm gonna have to screen shot it just to read it.
While doing the dead bug n variation we need to keep lower back flat. So to do that while pushing spine down is it ok to feel some pressure toward spine n lower back area? Plz reply 😢
How will this help pelvic tilt i was told my pelvic was tilted long ago with my first child
Okay great 😅but how many sets and reps?
Im making sure to have my abs engaged, belly button tucked in, and I still get so much back pain from these. Is this the kind of thing where it will get better over time or should I stop? It’s kinda bothersome 😢
How many minutes of each exercise daily?
How does this work the transverse abdominus? I get abs and maybe obliques but not the transverse abdominus…
Gosh what's the hurry in doing these exercises.
Go slow and show us the techniques
Even for back pain I love these
❤❤❤
Looks like I might be able to get my lazy butt up and actually try this
I gotta start doing this.
How many reps and sets??
I couldn’t feel these all though I think my tva is weak cus I can’t suck it in. What could I be doing wrong?
What if I see some conning but not too much? Should I still be doing it? Im 9 weeks pp
How many reps please mention
Good job my friend 🔥👊🏾
That first workout you was doing is so hard for me to do