Transverse Abdominis Exercises?

[yellowbelly52]

So I tried posting a thread that asked about what excercises work the transverse abdominals but didn't know if it worked, so please if there is anyone out there that has some really good info on these exercises please let me know. And no I'm not some stupid kid that knows nothing so please no stupid retarded people writing idiotic replys back.

[OhioUstud]

I'm subscribing to this thread because I'd like to know as well.

[W8isGR8]

Stomach vaccuums and projectile vomiting.(Also heavy compounds, squats, deads,etc.)

[xenithon]

Vacuums, tummy thins and bridges (or planks? the ones where you get in a pushup position but rest on elbows and hold back straight with core).

[Big Ad]

Vacuums, tummy thins and bridges (or planks? the ones where you get in a pushup position but rest on elbows and hold back straight with core).

yep bridges are a very good exercise for the transverse abdominus, i have had alot less lower back pain after strengthening the TA through bridges

[xenithon]

Indeed. And one tip I found: I have seen it shown on sites very often when you do it on the floor. Try it from an incline pushup position, ie. feet up on a low bench or chair. That way when you perform the bridge/plank (whatever it's called ) your back is parallel with the ground.

[bigpump23]

tummy tucks are terrible, bracing the stomach is 1000 times better

[ShreddedShruggin]

Also pretty much any ab exercise on a swiss ball will hit the TA pretty hard and provide differnt stimulation.

-Grimface

[Brutarian]

There's an exercise called the Quadruped. You're on hands and knees, keeping your navel close to your spine throughout. Extend one leg at a time behind you, holding for a count of ? 10 or so.

It's a tricky muscle to hit, since it doesn't seem to link two bones. Pilates has some good exercises for it too.

[AnaerobicAndrew]

So I tried posting a thread that asked about what excercises work the transverse abdominals but didn't know if it worked, so please if there is anyone out there that has some really good info on these exercises please let me know. And no I'm not some stupid kid that knows nothing so please no stupid retarded people writing idiotic replys back.

Everything mentioned above will stimulate the transverse abdominals... but can I ask you why you want to work these? The main function they have is to compress your abdomin, like when youre on the kamode, or helping press the diaphram when you exhale.. things like that. They are located below your rectus abdominals, external, and internal obliques, and are pretty much invisable. So if you work them out a lot, they will just get bigger below those other layers of abdominals and give you a larger stomach. The only benift you will have from having stronger transverse abdominals would be the ability to fire **** out at lightning speed. I wouldnt recommend trying to stimulate them directly, they get enough stimulation as is, unless maybe youre trying to increase the thickness of your abdominals in general?...but then that could negatively effect your V-taper.

[Sloandy73]

So I tried posting a thread that asked about what excercises work the transverse abdominals but didn't know if it worked, so please if there is anyone out there that has some really good info on these exercises please let me know. And no I'm not some stupid kid that knows nothing so please no stupid retarded people writing idiotic replys back.

Transverse Abdominus, Multifidus, and Pelvic Floor muslces are important stabilizers

You should have a Transverse Abdominus contraction during most exercises and daily activities like walking. When doing a TA contraction you dont want your ribs to move. Avoid using the obliques to prevent an inflare of the ribs. On inspiration don't suck everything in causing the ribs to outflare.

Start in quadraped and sag stomach all the way out.
Work with breathing.
Inhale naturally and breath half way out and stop.
Draw your stomach in without bending your spine.
Breath the rest of the way out while you are holding your stomach up
Continue to breath in and out with the TA contraction for 10 seconds.
Hold this for 10 seconds while breathing normal. Repeat 10 times

Eventually this TA contraction will become natural.

[rudyky08]

After herniating a disc in my lower back and going through physical therapy I can say that the best way to strengthen your TA is to do various bridge/plank exercises using a balance disc and a medicine ball. I've got a bunch of them from my therapist. PM if you'd like the list.

[yellowbelly52]

Everything mentioned above will stimulate the transverse abdominals... but can I ask you why you want to work these? The main function they have is to compress your abdomin, like when youre on the kamode, or helping press the diaphram when you exhale.. things like that. They are located below your rectus abdominals, external, and internal obliques, and are pretty much invisable. So if you work them out a lot, they will just get bigger below those other layers of abdominals and give you a larger stomach. The only benift you will have from having stronger transverse abdominals would be the ability to fire **** out at lightning speed. I wouldnt recommend trying to stimulate them directly, they get enough stimulation as is, unless maybe youre trying to increase the thickness of your abdominals in general?...but then that could negatively effect your V-taper.

I'm trying to get a "fuller" look to my lower abs. I realize that they are located below your rectus abdominals, external, and internal obliques, but I already am doing excersies for them and just wanted some extra help in the transverse area. As retarted as that may sound I'm going for the, how did you say it, "larger stomach." Thanks for actually giving me some good feed back though.

[virtu2K1]

The Transverse Abdominals can be exercised with the stomach vacuum and plank, just like everyone said. Its aslo the muscles that keep the organs in place. Its a tougher than most muscles in the fact that you can work it vigorously everyday. The result will be a flatter looking midsection. So you may not get the "bigger" stomach you were looking for. In fact in my experience is making my abdomen smaller and more compact. Just a thought

[bigpump23]

Should have? The TVA is activated just by standing up

Transverse Abdominus, Multifidus, and Pelvic Floor muslces are important stabilizers

You should have a Transverse Abdominus contraction during most exercises and daily activities like walking. When doing a TA contraction you dont want your ribs to move. Avoid using the obliques to prevent an inflare of the ribs. On inspiration don't suck everything in causing the ribs to outflare.

Start in quadraped and sag stomach all the way out.
Work with breathing.
Inhale naturally and breath half way out and stop.
Draw your stomach in without bending your spine.
Breath the rest of the way out while you are holding your stomach up
Continue to breath in and out with the TA contraction for 10 seconds.
Hold this for 10 seconds while breathing normal. Repeat 10 times

Eventually this TA contraction will become natural.

[yellowbelly52]

The Transverse Abdominals can be exercised with the stomach vacuum and plank, just like everyone said. Its aslo the muscles that keep the organs in place. Its a tougher than most muscles in the fact that you can work it vigorously everyday. The result will be a flatter looking midsection. So you may not get the "bigger" stomach you were looking for. In fact in my experience is making my abdomen smaller and more compact. Just a thought

Thanks for the tip. Also what branch are you in? What rank?

[Brutarian]

The Transversus holds your gut in, and makes your waist look smaller.