The transverse abdominis is the deepest layer of your abdominal muscles. It does not help move your trunk like your rectus abdominis and oblique muscles do. Rather, the transverse abdominis assists in forceful expiration of air and core stabilization. Vacuums are a specific exercise for the transverse abdominis, but almost any unstable strength exercise will also work this muscle.
Transverse Abdominis
The transverse abdominis wraps around your body from the front to the back. It attaches to the ribs and hipbone in the back, runs horizontally around your body and attaches to the linea alba and hip crest in the front. The linea alba is the fibrous structure that runs vertically down the middle of your abdominal wall. The transverse abdominis is involved in forced expiration, pulling the abdominal wall inward and intra-abdominal pressure.
Vacuums
The vacuum exercise works the transverse abdominis by pulling the abdominal wall inward. You can do this exercise on all fours, with your hands and knees on the floor, or in a kneeling or sitting position. Inhale deeply. As you exhale, pull your belly button in toward your spine, tightening your abdominal wall. Continue exhaling until you have no more air. Relax, breathe in and repeat.
Other Exercises
The vacuum is the only abdominal exercise that directly targets the transverse abdominis but most involve the transverse muscle, although other ab muscles are the primary movers. Core exercises, such as crunches, air bikes and reverse crunches all work the transverse abdominis. Resistance exercises done on an unstable surface also work the transverse abdominis, since this muscle is involved in stabilizing your torso. Stability ball presses, air pad exercises and planks all work the transverse abdominis in conjunction with other ab muscles.
Workout
The function of the transverse abdominis is different from most other muscles; the transverse muscle does not actively flex to move a body part. You do not work this muscle by itself; you work it in correlation with the other abdominal muscles. Include the vacuum exercise to specifically target the transverse abdominis, performing 10 to 15 slow repetitions. When you are doing crunches and other abdominal exercises, focus on pulling your belly button toward your spine and bracing your core.
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