The transversus abdominis muscle is the innermost layer of the abdominal muscles. Unlike the rectus abdominis, which is located vertically on the front surface of the body, the transverse muscle is located horizontally and encircles the waist, like a belt.
The key function of the transversus muscle is to support the internal organs, as well as help the diaphragm in the process of breathing. Its work is closely related to the work of the oblique abdominal muscles (they are located on the sides of the body), and the best exercises for development are leg raises, as well as turns.
Transversus abdominis
The transversus abdominis is the internal muscle of the abdominal cavity. Together with the oblique abdominal muscles (especially the internal obliques), it forms a tight ring around the waist. From an anatomical point of view, the transverse muscle is the deepest layer of the abs.
In fact, the transverse muscle tightens the ribs, fixes the volume of the abdominal cavity, and creates support for the internal organs. Among other things, this muscle takes up to 40% of the vertical load of the spine, helping to shape posture.
However, a large belly (both due to excess weight and during pregnancy) is characterized by a weakening of the transversus muscle, which reduces the overall elasticity of the abs and even disturbs posture. In addition, this muscle receives almost no load during daily activities and a sedentary lifestyle.
How to train?
The main function of the transversus muscle is to stabilize the position of the spine and maintain intra-abdominal pressure. Since it lies under the other muscles of the abs, the level of its involvement during the performance of dynamic exercises is significantly inferior to the involvement of the rectus and oblique muscles of the press.
To fully engage the transverse muscle, it is necessary to work on the development of the neuromuscular connection – both with the help of static exercises for the abs (for example, planks) and through breathing exercises (abdominal vacuum). It is also important to have the ability to consciously strain the abs during training.
Exercises for the transversus abdominis
A weak transversus muscle is a typical problem for people who spend most of the day in a sitting position and do not train their abs. The presence of visceral fat also negatively affects the tone of the internal abdominal muscles, stretching them. That is why it is important to strengthen the internal muscles with exercises:
1. Raising arms and legs while lying
Starting position – lying on your stomach, arms and legs extended. Tighten your abs, pull in your stomach, then slowly raise your arms and legs about 30-40 cm up. Hold for 1-2 seconds and return to the starting position. Do 3-4 sets of 8-12 reps.
2. Twist crunches
Starting position – lying on your back, one leg bent at the knee on the floor, the other laid up. Hands behind the head – but without excessive pressure. As you exhale, slowly reach your elbow towards the opposite knee, contracting your abs. Do 2-3 sets of 12-15 reps on each side.
3. Knee crunches
Starting position – lying on your back, legs bent at the knees raised up. The press is extended in a line, the buttocks are slightly off the floor. Due to the strength of the transversus abdominal muscle, slowly pull your knees to your chest, and then return to the starting position without weakening the control of the muscles. 3-4 sets of 12-15 reps.
4. Complicated twist crunches
Starting position – similar to the previous exercise. Put your hands on your head. Slowly lift the top of the body, directing the elbows towards the knees – reducing the abs as much as possible when twisting. Make sure that your hands do not press on your head. Do 3-4 sets of 12-15 reps.
5. Regular crunches
After a complicated variation of the exercise, perform classic twists, but with an emphasis on the work of the transversus muscle. To do this, when lifting up, exhale the air from the lungs as much as possible, imagining that the waist circumference decreases as much as possible.
Training strategy
Recall that there are two types of muscle fibers – fast and slow. If fast fibers prevail in the muscles of the biceps and chest, then the internal muscles of the abdomen consist mainly of slow fibers. That is why static exercises performed without movement are necessary for their training.
If you want to strengthen weak abdominal muscles, start with planks and vacuums, adding 2-3 dynamic ab exercises to them. However, the main focus of the training should not be on counting repetitions, but on developing the ability to consciously strain the transverse abdominal muscle – in particular, keep the navel pulled in.
In addition, it is important to learn how to maintain the abdominal muscles in a slight tension both during any physical exercise and during the day. In simple words, when probing the press, it should be quite dense.
The transversus abdominis is an internal abdominal muscle that encircles the waist and creates support for the internal organs. For her training, both static exercises (plank and vacuum) and dynamic exercises are needed – but with perfect observance of technique.