What is the transverse abdominis and how does it benefit core training?

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.

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.

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.

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.