Transverse Muscle Exercises On The Ball

By using an exercise ball to work out the transverse -- or deep abdominal wall -- muscle, you provide stability for the spine and strengthen a core muscle, enhancing overall body movement. Similar in function to a back support device, the transverse muscle encloses the body's center from back to front. Because of its location, it also offers necessary support for central organs, such as the liver and spleen, as well as assistance in breathing because of its ability to push the lower half of the ribcage nearer to the spine. This effectively forces the lungs to expel carbon dioxide.

Exercise Ball

An exercise ball -- also referred to as a fitness ball -- is a large ball made of soft rubber and measures anywhere from 15 to 40 inches in diameter when fully inflated. The size of the ball is determined by the size of the individual and what sort of exercises are going to be used with the ball. When integrating an exercise ball into core workout routines, you benefit from the soft surface of the ball as opposed to the hard floor. Because most exercise ball activities involve rolling around on the ball with the trunk of your body, muscle engagement and balance are promoted, and the appearance of your back and abdominal muscles is enhanced.

Transverse Muscle Exercises

To do this back extension exercise, place an exercise ball under your stomach, facing the floor and keeping your knees straightened while you place your weight on the ball. Clasp your hands behind your head, lift up your chest and roll slowly down the ball, making sure you maintain your body in a straight, extended position. Contract your abdominal muscles while rolling down the ball; the ball should be near your neck area. Repeat this exercise up to 15 to 20 times, being careful not to strain damaged transverse muscles.

Ball Superman

Lie on the ball stomach first, with the majority of your weight on your hips and abdominal muscles. Keep your legs straight out behind you and place your hands on the floor to maintain balance. Raise your left arm out to your side while being careful not to let the ball roll out from under you. Now lift your right arm out to your side and then slowly lift one leg at a time off the floor, while maintaining balance. Hold your arms and legs out for several seconds while contracting your abs to maintain balance, then return your arms and legs to the floor. Repeat using the other arm. Do five to 10 reps, holding each rep for at least three seconds.

Exercise Ball Chair

Just sitting on an exercise ball instead of a chair will strengthen the transverse muscle. By exerting energy to maintain balance, your body consistently utilizes its core muscles to keep the ball directly under your body. In addition, sitting on an exercise ball promotes spine alignment and facilitates circulation.