The transversus or transverse abdominis is a deep abdominal muscle, often neglected by traditional situps. The transverse abdominis is used in respiration, helping you forcefully exhale. As an important part of your core muscle group, improving the strength of this muscle can support other abdominal muscles as well as your back. Specific movements, such as tilting your pelvis forward, activate this muscle and may be performed while standing.
Before Beginning
Before beginning any exercise, seek approval from a physician. Wait until swelling or pain from injuries has subsided before trying muscle-strengthening exercises. If your back and pelvic muscles are especially weak or tight, pelvic tilts without resistance are a simple way to begin a strength-training program. However, supine -- on your back -- abdominal exercises may be more effective. Gravity and the weight of your torso act as resistance, forcing muscles to work harder. Adding free weights or an exercise ball to standing exercises can increase the resistance of the movements.
The Standing Pelvic Tilt
You may perform the pelvic tilt in a variety of positions, from standing to lying on the floor. While standing, place your back against a wall to provide a measurable gauge for pelvic movement. Bend your knees slightly and exhale, pulling your navel in toward the wall. Tilt your pelvis forward until your lower back is flat against the wall behind you. Hold the position for up to 10 seconds before relaxing.
The Wall Roll Down
Many Pilates movements focus on your core muscles, which include the transverse abdominis. Pilates movements are done slowly, emphasizing specific muscle contractions for maximal effect. The wall roll down targets your deep abdominal muscles while working your arms. Hold a light dumbbell in each hand, placing your back against a wall. Bend your knees and walk your feet out, away from the wall, placing them hip-distance apart. Tuck in your chin and roll your spine down until only your lower back and pelvis touch the wall. Hold this position, pull in your navel and move your arms in small circles six times. Reverse the circles six more times before rolling the spine slowly back to the starting position.
The Squat and Reach
The squat and reach is a more advanced core exercise that requires the use of an exercise ball. In addition to strengthening the transversus abdominis and other core muscles, you will also tone your legs and arms. Stand with your feet hip-width apart while holding an exercise ball in front of you. Keeping your back straight, bend your knees until your thighs are parallel to the floor without your knees extending over your toes. Your arms should also remain parallel to the floor. To add difficulty and stimulate your oblique abdominal muscles, rotate your torso, reaching with the ball to the left. Hold this position, then perform the opposite movement, reaching to the right. Come back to the starting position.
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