The transverse abdominis is a deep muscle that lies inside the stomach near the inner obliques. This muscle is important because it is part of the body's core. A strong core will help keep the spine stable and improve daily functional capacity. The crunch is a basic ab exercise that requires the weight of the body. Not only is it effective at toning the midsection, but it also plays a role in transverse abdominis recruitment.
Function of the Transverse Abdominis
The main function of the transverse abdominis is to compress the abdomen. This takes place when you suck your stomach in during breathing. Being that you breathe in and out during a crunch, you do in fact work the transverse abdominis. This is the case with any variation of a crunch as well. However, most of the emphasis with the basic crunch is placed on the upper segment of the rectus abdominis which is right below the chest.
Goal with Training
When you work your abs, the goal is to target all areas of your midsection with exercises. This will insure you achieve full development. The crunch is used to target the upper section, and exercises like reverse crunches and Russian twists will work the lower abs and obliques, respectively. The best way to target the transverse abdominis is by performing an exercise that mirrors the function of this muscle. Being that you only pull your stomach in slightly with the crunch, it is not the best exercise for isolating the transverse abdominis.
Stomach Vacuum
The drawing in maneuver, also known as a stomach vacuum, is a better choice than the crunch to specifically target the transverse abdominis. Bodybuilders often include this exercise in their ab workouts to help reduce their waist sizes. Although that might be speculative, the fact that vacuums work the transverse abdominis is not. The exercise is performed from a quadruped, or all fours, position on the floor. Although the movement is slight, proper technique is important to insure you single out the transverse abdominis and do not cause injury to other parts of your body. Position your hands directly under your shoulders and place your knees right beneath your hips. Keeping your body still, suck your stomach in as far as possible to form a concavity in your abdomen. Hold this position as you continue to breathe normally.
Tips
When you perform a vacuum, the goal is to draw your navel in as far as possible. This may be difficult if you breathe during the exercise. To enhance the inward movement, exhale all the air out of your lungs, then draw in your stomach and hold as long as possible. Release the hold, catch your breath and repeat.
You also have the option of doing this exercise from a kneeling, seated or face-up position. A yoga pose entitled uddiyana bandha is performed from a standing position. This is also referred to as an upward abdominal lock.
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