The transverse abdominal muscles are the deepest layer of abdominal muscles and are located on the sides of the body, just below the oblique muscles. These muscles are involved in breathing and your posture. Because they are so deep, however, they can be difficult to target and tone. Using specialized exercises and breathing techniques, you can strengthen the transverse abdominal muscles.
Back Stabilization
Because the transverse abdominal muscles are involved in posture, weak muscles can contribute to lower back pain, according to the Nicholas Institute of Sports Medicine and Athletic Trauma, or NISMAT. Lie on your back with your feet on the floor. Straighten your right leg with your foot flexed. Lift the leg at least 1 foot off the ground. Tighten your abdominal muscles as you keep the leg lifted. Hold for 3 seconds, then release. Lower your leg and then repeat the lift 10 times. Repeat with the left leg. As you increase your strength, you can make clockwise and counterclockwise circles.
Abdominal Vacuum
This exercise does not require significant movement, yet it isolates and pulls on the transverse abdominal muscles, according to ExRx.net. The exercise can be performed in a variety of positions -- sitting, kneeling or standing. Slowly pull the navel in toward your abdomen, tightening the abdominal muscles as you pull in the stomach. Do not tilt your pelvis. Make your stomach the only moving body part. Hold for 5 to 10 seconds, then release. Repeat five times.
Front Plank
This exercise works the transverse and rectus abdominis muscles, according to the American Council on Exercise. Start by lying on your stomach with your palms facing down on either side of your head. One foot at a time, place your toes on the ground. This will lift your body off the ground, with your body in one straight line. Refrain from allowing your back to sag or arch. Concentrate on the stomach muscles, focusing on them tightening and supporting your body. Hold for 15 to 20 seconds and then lower. As you increase in strength, continue to add more time.
Standing Gate Openers
This exercise works a variety of major body parts: the stomach, quadriceps and buttocks muscles. Stand with your feet shoulder-width apart and your arms hanging naturally at your sides. Tighten your abdominal muscles and pull your shoulders back as you lift your right leg in the air, pulling your knee toward your chest. Now fold your right leg in toward your left leg. Move the leg to where your knee faces forward, then lower your leg toward the ground. Repeat five to 10 times on this side, then repeat on the left leg.
