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    Transverse Abdominis

    What is the transverse abdominis?

    The transverse abdominis (TrA) is a muscle located deep within the abdomen. It is the innermost of the three main abdominal muscles, and is responsible for stabilizing the spine and pelvis, as well as supporting the internal organs. The TrA muscle is shaped like a corset and wraps around the waist to provide support to the lower back.

    It is activated when you suck in your stomach or when you exhale fully. This muscle is important for maintaining good posture, balance and stability, and for preventing lower back pain.

    It is important to note that the transverse abdominis is a deep muscle that is not visible, so when you do ab exercises, you may not see it contracting, but that doesn’t mean it’s not working. The TrA is often overlooked in exercise programs, yet it plays a crucial role in core stability and overall health. (1)

    Origin, insertion and function

    Origin:

    • The transverse abdominis originates from the inner surface of the lower six ribs
    • The inguinal ligament
    • The thoracolumbar fascia (a connective tissue that runs along the lower back)

    Insertion:

    • The transverse abdominis inserts into the linea alba (a fibrous band running down the center of the abdominal wall)
    • Pubic crest
    • Pecten pubis (part of the pelvis)

    Function:

    • Stabilizes the spine and pelvis
    • Provides support to the internal organs
    • Helps to maintain good posture and balance
    • Assists in breathing by compressing the abdominal contents during exhalation
    • Helps to prevent lower back pain
    • Assists in core stability
    • Helps to maintain continence
    • Assists in childbirth by allowing the mother to push the baby out

    It is important to note that the transverse abdominis muscle works in synergy with other core muscles such as rectus abdominis, internal and external oblique. All these muscles work together to provide stability and support to the spine and pelvis, and to allow for movement of the trunk.

    transverse abdominis muscle
    Transverse Abdominis

    Common signs of weak transverse abdominis muscles

    Here are a few signs that your transverse abdominis may be weak:

    • Poor posture
    • Lower back pain
    • Weakness in core
    • Difficulty in maintaining balance
    • Incontinence
    • Difficulty in breathing
    • Difficulty in pushing during childbirth
    • Difficulty in performing exercises that require core stability
    • A diastasis recti (separation of the rectus abdominis muscle)
    • A “pooching” belly or a “mommy tummy” appearance

    Exercises that strengthen the transverse abdominis

    Exercises to Strengthen the Transverse Abdominis:

    Planks:
      • Start in a push-up position with your hands under your shoulders and your body in a straight line
      • Draw your belly button towards your spine and hold for 30-60 seconds
      • Repeat for 3-5 sets
    Side Planks:
      • Lie on your side with your elbow under your shoulder and your feet stacked
      • Push your hip off the ground and hold for 30-60 seconds
      • Repeat for 3-5 sets on each side
    Dead Bugs:
      • Lie on your back with your knees bent and your feet flat on the floor
      • Bring your arms straight up towards the ceiling
      • Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the floor
      • Return to the starting position and repeat on the other side
      • Repeat for 8-12 reps on each side
    Heel Slides:
      • Lie on your back with your knees bent and your feet flat on the floor
      • Slowly slide one heel towards your glutes while keeping your lower back pressed into the floor
      • Return to the starting position and repeat on the other side
      • Repeat for 8-12 reps on each side
    Vacuum Exercise:
      • Stand tall and inhale deeply
      • Exhale completely and pull your belly button toward your spine as much as you can
      • Hold for 10 seconds and release
      • Repeat for 10-15 reps
    Diaphragmatic Breathing:
      • lie on your back, with a pillow under your head and knees bent
      • Place one hand on your chest and the other on your belly
      • Take a deep breath in through your nose, filling your lungs and allowing your belly to rise as you inhale
      • Exhale slowly through your mouth, allowing your belly to fall as you empty your lungs
      • Repeat for 10-15 reps

    It’s important to note that it is important to have proper form and breathing while performing these exercises.

    References: