Transversus abdominus
The transversus abdominus is a deep abdominal muscle that plays a key role in core stability.
To engage this muscle, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands on your lower abdomen.
- Inhale deeply, allowing your abdomen to rise.
- Exhale slowly, drawing your belly button towards your spine.
- Hold this contraction for a few seconds, then release.
How to perform the Transversus abdominus
- Set up. Set up in a stable, balanced starting position appropriate for the Transversus abdominus using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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