Transverse Abdominal Exercises

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Exercises such as the yoga plank or ab wheel roll out work the transverse abdominis, or abdominal wall, to build your core stability and strength. See how it's done in this free video on abdominal fitness.

Part of the Video Series: Abdominal Fitness
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we are going to be discussing exercises to help you increase the strength of your transverse abdominis. You are looking to target transverse abdominis, generally any ab exercise is going to hit that particular muscle. Transverse abdominis is actually the deep inner wall of the abdomen. It makes up the main part of your abdominal wall as a matter of fact. So, any exercise that is geared towards targeting the abdominal region is going to work the transverse abdominis. When you are looking to work that particular muscle or increase just your core stability there's a couple of exercises that you can do that are going to give you added benefit. Start off with just a typical yoga plank or bridge as they are commonly referred to. Now, you can do these with your elbows on the floor or on an exercise mat in a modified type push up position. Or you can do them utilizing a stability ball where your elbows are rested on the ball and you are on the balls of your feet in a plank type position. The other exercise that you can do is what's called an ab wheel roll out. You can start these on your knees just extending the wheel out as far as you can so that your arms come towards the top of your head and come back. As you increase your intensity and your fitness level and your abdominal wall strength increases you can go a little bit deeper with the movement. You can even come up onto your tip toes to do them. There are some people that are so far advanced they can actually start on their feet and roll the wheel all the way out and comeback to the standing position. Please remember, these tips are just to provide basic information. Always, consult with your health care provider and a fitness consultant before beginning any diet or exercise program.

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