How To Contract The Transverse Abdominals

The transverse abdominis muscle is located under the oblique muscle on your side. The transverse abdominis functions in maintaining intra-abdominal pressure, compressing and supporting your abdominal viscera, pulling your abdominal wall inward during forced expiration and assisting in the expulsion of abdominal organ contents. Your transverse abdominis contracts during activities such as coughing, sneezing, vomiting, childbirth and urination. Typical abdominal workouts target your rectus abdominis and oblique muscles but you can also contract and strengthen your transverse abdominis muscle with a few exercises.

Step 1

Stand straight or sit on a bench to perform the abdominal vacuum. Exhale all of the air out of your lungs, then pull your stomach inward while expanding your chest. Imagine pulling your belly button toward your spine. Begin breathing normally while holding the contraction. Your breathing will be shallow with only a minor movement on your diaphragm. Hold for five to 10 seconds and release.

Step 2

Lie on the floor on your back with your knees bent. Concentrate contracting your transverse abdominis by pulling your belly button inward toward your spine. Breathe normally during the contraction. Hold this contraction for five to 10 seconds, relax and repeat. You can also do this contraction during abdominal crunches or while straightening your legs one by one. Just contract your transverse abdominis throughout the movement by pulling your navel toward the floor.

Step 3

Contract your transverse abdominis by coughing. Fill your lungs with air by inhaling slowly. Then cough quickly by contracting your transverse abdominis. "Lock" the air into your lungs during and after the cough for few seconds, then slowly expel the air.

Step 4

Target your transverse abdominis by imagining you are stopping the flow of urine. You can do this contraction when sitting, walking, standing, lying down or during your normal abdominal workout.