Your transverse abdominal muscles are the deepest layer of stomach muscles. According to Shape Fit, these muscles run horizontally across your midsection and help support your internal organs. Working out your transverse abs will improve your core strength, build lean muscle tissue and enhance the appearance of your stomach.
Step 1
Perform transverse ab workouts for 20 to 30 minutes, three to four times a week. Rest your muscles for 24 hours between workouts to allow time for muscle growth and repair. Choose a variety of exercises and complete two to three sets of 10 to 12 repetitions for each.
Step 2
Execute stability ball knee tucks. Lie face down on the top of a stability ball and place your hands on the floor in front of the ball. Walk your body forward with your hands until your lower legs are on top of the ball. Slowly pull your knees toward your chest, release your legs back to the starting position and repeat.
Step 3
Perform the plank exercise. Lie on your stomach on an exercise mat with your body in a straight line. Place your hands directly beneath your shoulders and tighten your stomach muscles. Press upward onto your forearms or until your arms are straight, which is a more advanced move, and hold for 30 seconds. Slowly lower your body back down and repeat.
Step 4
Complete medicine ball crunches. Hold a medicine ball with two hands while sitting on top of a stability ball. Lean back and walk yourself forward until your back is on the top of the stability ball. Hold the medicine ball overhead, use your abs to crunch upward, slowly lower back down and repeat.
Things You'll Need
- Stability Ball
- Exercise Mat
- Medicine Ball
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