The transversus abdominis muscle circles the waist like a girdle. It supports the abdominal organs, helps maintain abdominal pressure and assists with exhalation. The transversus abdominis does not move the spine, rather it acts as a stabilizer muscle to keep the spine aligned during other activities. Exercises that tip your upper body over your center of balance force you to stabilize your spine to maintain your balance and will also exercise the transversus abdominis muscles.
Side Overhead Reach
Step 1
Stand with your feet at hip width and your arms at your sides. Draw your shoulders back so that they line up over your hips. Tuck your chin so that your ears line up over your shoulders.
Step 2
Raise your hands overhead with your fingers pointing at the ceiling. Keep your arms close to your head.
Step 3
Draw your belly button to your spine to engage your transversus abdominis. Do not tuck your pelvis, which will activate the obliques and rectus abdominis.
Step 4
Keep your lower body stable and tilt your upper body to the left until you feel a stretch in your side. You may also feel slightly off balance.
Step 5
Hold this position for five seconds then slowly return to the start. Tilt your upper body in the opposite direction. Repeat five to 10 times on each side.
Airplanes
Step 1
Stand with your feet at hip width and your arms at your sides. Draw your shoulders back so that they line up over your hips. Tuck your chin so that your ears line up over your shoulders.
Step 2
Raise your hands overhead with your fingers pointing at the ceiling. Keep your arms close to your head.
Step 3
Draw your belly button to your spine to engage your transversus abdominis. Do not tuck your pelvis, which will activate the obliques and rectus abdominis.
Step 4
Keep your lower body stable and hinge forward at the hip until your upper body is parallel to the floor. Swing your arms down and out to the side like an airplane.
Step 5
Hold this position for five seconds. Swing your arms back up and slowly return to the start position. Repeat five to 10 times.
References
- "Principles of Anatomy and Physiology"; Gerard J. Tortora, et al.; 2010
- "Personal Trainer Manual"; American Council on Exercise; 2008
Member Comments