Transverse Ab Exercises

Tone your core and flatten your stomach by developing your transverse abdominal muscles. The transverse abdominals, also called the TAs or TVAs, are the deepest of the core muscles and act as a natural girdle or support belt. The TAs function primarily to stabilize the spine. The TAs originate in the lateral aspect of the lower ribs, upper hips, upper pelvis and thoraco-lumbar fascia and they attach to the center of the abdomen. These muscles run along the transverse plane and they wrap around the abdominal area. The best exercises for the transverse abdominal muscles engage all the ab muscles but focus on the TAs.

Kneeling Vacuums

Kneel on all fours with your hips and knees bent to 90 degrees. Keep your back straight and neck in line with your spine. Exhale all your air and, then, without inhaling, expand your ribcage as far as you can. Vacuum or suck in your waist as far as you can. Hold this muscle contraction for six seconds and then relax. Perform 10 repetitions after you have finished all other core exercises. This exercise strengthens the core by tightening the transverse abdominals, rectus abdominals, obliques and intercostals.

Seated or Standing Vacuums

Performing stomach vacuums either standing or seating targets the TAs at a different angle than when kneeling. If you have an injury or pain that limits your ability to acquire or maintain a kneeling position, always execute your vacuums in a seated or standing position. You can perform seated vacuums throughout the day at your work desk or while stopped at a red light. Exhale all your air, expand your ribcage without inhaling and vacuum your stomach as hard and as far as you can. Hold for six seconds and then relax. Interlace your fingers behind your head to increase the difficulty of this exercise.

Wheel Push-Ups

Wheel push-ups or jackknifes are an advanced exercise recommended by abdominal training expert Pavel Tsatsouline. Hold an exercise wheel with both hands and kneel on both knees. Hold the wheel directly below your shoulders and keep your arms straight. Assume a pelvic tilt position by flexing your abdominal muscles by pulling your upper pelvis toward your belly button and tucking your tailbone underneath you. Maintain the pelvic tilt position throughout the exercise, never arch your back and never stick your butt out behind you. Inhale and roll the wheel forward as far as you can. Return to the starting position by pulling with your abdominal muscles. Perform as many reps as you can with perfect technique to strengthen the transverse and rectus abdominal muscles.