If you are looking for ways to improve your core strength and stability, you might want to pay more attention to a muscle that is often overlooked: the transverse abdominis. This article will explain what this muscle is, how it functions, and how it benefits your core training.
The transverse abdominis (TVA) is the deepest layer of the abdominal muscles, wrapping around your spine and organs like a corset. It acts as a stabilizer for your trunk and pelvis, supporting your posture and movement. Unlike the rectus abdominis (the six-pack muscle) and the obliques (the side muscles), the TVA is not involved in flexing or twisting your spine, but rather in compressing and bracing your core.
If you're your 30+, work an office job and or sedentary the majority of the day, focusing on strengthening your transverse abdominis (TVA) through focused strength training is a game-changer for your quality of life! Building strength and specifically core / TVA strength is necessary for efficient functional movement and to help protect against injury. Strengthening your TVA isn't just about building big strong muscles; it's about enhancing your overall quality of life. It's a proactive step towards maintaining your health, functionality, and well-being, particularly important if your lifestyle is predominantly sedentary. Start incorporating strength training into your routine and feel the difference it makes in your everyday life!
The transverse abdominis runs through the center of your stomach and abdominal wall, and is usually the muscle you feel "shake" on exercises like planks, leg lifts, and hollow holds. It's position in the middle makes it the muscle that other core muscles feed off of, as it protects the spine. Having a strong TVA can be the difference between incredible balance and incredible instability!
The transverse abdominis (TVA) is a deep-seated muscle located in the abdominal wall and is part of the core musculature. It's one of the key muscles that make up the core, along with the rectus abdominis, obliques, and erector spinae. The transverse abdominis runs horizontally across the abdomen and is often referred to as the body's natural corset. Its primary function is to stabilize the spine and pelvis. Unlike the more superficial abdominal muscles that are involved in movements like flexion and rotation, the transverse abdominis works to provide deep support and stability to the core.
Core training is not just about developing visible abs, but also about enhancing your functional fitness and performance. A strong and active TVA can help you improve your balance, coordination, power, and injury prevention. The TVA works together with other core muscles, such as the diaphragm, the pelvic floor, and the multifidus (a back muscle), to form a cylinder of pressure that stabilizes your spine and pelvis. This allows you to transfer force more efficiently from your lower to your upper body, and vice versa, during functional movements.
Improved Posture: A strong transverse abdominis contributes to better posture by providing support to the spine. Good posture is essential for overall body mechanics and can help prevent musculoskeletal issues. Enhanced Performance in Functional Movements: Many functional movements in daily life and sports require a stable core. Strengthening the transverse abdominis can improve your ability to perform activities that involve lifting, carrying, and twisting. Reduced Risk of Lower Back Pain: Weakness in the core muscles, including the transverse abdominis, is often associated with lower back pain. Strengthening these muscles can help alleviate or prevent back pain by providing better support to the spine.
It is incredibly important to teach the TVA how to contract with the diaphragm, pelvic floor, and surrounding muscles in different contexts including standing, running, sitting, and lying down to create a decompressive effect on the spine and fully utilize myofascial force transmission. Proper posture and movement cannot be achieved without understanding how to engage the TVA and use it to assist breathing.
To activate the TVA, you need to learn how to engage your core properly. A common cue is to draw your navel in towards your spine, as if you are trying to zip up a tight pair of jeans. However, this should not be done by sucking in your stomach or holding your breath, but rather by gently contracting your abdominal muscles while maintaining a natural breathing pattern. You can practice this by lying on your back with your knees bent and your feet flat on the floor, and placing your fingers on the sides of your abdomen. As you exhale, feel your TVA tighten under your fingers, without moving your spine or pelvis. Hold this contraction for a few seconds, and then relax as you inhale. Repeat this for 10 to 15 times, and try to do it several times a day.
Abdominal Hollowing or "Drawing-In" Technique: Lie on your back with your knees bent and feet flat on the floor. Take a deep breath in and then exhale completely. As you exhale, imagine pulling your belly button toward your spine. Hold this contraction for a few seconds while breathing normally. Repeat the process for several repetitions. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Inhale and let your lower back arch slightly. Exhale and tilt your pelvis backward, pressing your lower back into the floor. Focus on engaging the lower part of your abdomen during the pelvic tilt. Hold for a few seconds, then release and repeat.
Once you are familiar with how to activate the TVA, you can incorporate it into your core training exercises. The TVA can be trained by performing isometric or dynamic exercises that challenge your core stability and endurance. Some examples of isometric exercises are planks, side planks, bridges, and dead bugs. These exercises require you to hold a static position while maintaining a neutral spine and a braced core. Some examples of dynamic exercises are bird dogs, leg lowers, reverse crunches, and mountain climbers. These exercises involve moving one or more limbs while keeping your core stable and aligned. You can also add external resistance, such as bands, weights, or balls, to increase the difficulty and intensity of these exercises.
In my experience, a mix of dynamic and isometric exercises are needed for an optimal training of the TVA. 2 of the most effective exercises are leg raises and planks. The right variation of leg raises should be used and based on the individual's level. (Leg raises on floor, hanging leg raises, toes to bar etc...) Holding elbow planks for the longest time works great for every level.
I've found that certain plank variations are an effective means of training the TVA, as some general population clients will need to progress past standard planks once developing a certain amount of core strength. Adding a stability ball to a plank and performing a stability ball rollout from the elbow helps the TVA eccentrically contract or grow immensely stronger in non-fitness professional terms. Any motion where the arms and shoulder blades extend forward/upward in a plank position will help facilitate TVA training -- this can also be replicated as a body saw on a TRX or Foam roller, too.
To monitor the progress of your TVA training, you can use a simple test called the abdominal drawing-in maneuver (ADIM). This test measures how well you can activate and maintain your TVA contraction. To perform the ADIM, you need a tape measure and a partner. Lie on your back with your knees bent and your feet flat on the floor, and relax your abdomen. Have your partner measure the circumference of your waist at the level of your navel, and record the number. Then, activate your TVA by drawing in your navel towards your spine, without moving your spine or pelvis. Have your partner measure your waist again, and record the number. The difference between the two measurements is your ADIM score. A higher score indicates a stronger and more efficient TVA. You can repeat this test every few weeks to track your improvement.
The ultimate goal of training the TVA is to enhance your functional training, which is the ability to perform activities of daily living or sports-specific tasks with ease and efficiency. To apply the TVA to functional training, you need to integrate it into your movement patterns, such as squatting, lunging, pushing, pulling, rotating, and jumping. You can do this by activating your TVA before and during each movement, and by choosing exercises that challenge your core stability and mobility in different planes of motion. For example, you can do squats with a band around your knees, lunges with a twist, push-ups with a shoulder tap, rows with a single leg stance, wood chops with a cable or a medicine ball, and box jumps with a landing. These exercises will help you develop a strong and functional core that supports your performance and prevents injuries.