8 Ways to Strengthen Your Transverse Abdominis Muscles at Home

A six-pack isn't the only sign of a strong core. While working on your rectus abdominis (the outer muscles known as the six-pack) is important, focusing on your transverse abdominis is just as essential for a well-rounded workout routine.

Though the transverse abdominis may be difficult to see and target, it's a vital muscle for maintaining strength, toning your body, and preventing pain. The great news is that you don't need to work up a sweat or visit the gym to activate this muscle.

What is the TVA Muscle?

"The transverse abdominis, or TVA muscle, is the deepest of the abdominal muscles, attaching to the anterior lumbar spine and encircling the midsection like a corset or pair of Spanx," explains Ali Handley, founder of Bodylove Pilates in New York City. "When properly engaged, the TVA tightens the waist, elongates the torso, flattens the belly, and provides support to the spine and pelvis."

What Does the TVA Muscle Do?

This deeply situated muscle, often called the corset muscle, plays a key role in stabilizing the lumbar spine and holding your organs securely in place. It's a big job, and according to Handley, if your transverse abdominis is weak or inactive, back pain is likely to follow.

"A strong TVA keeps the pelvis in a neutral position, which enables you to properly target and strengthen your lower body," she explains. "As a result, someone with a weak TVA will probably also have weak glutes and leg muscles."

Unlike the rectus abdominis (the visible six-pack muscles), the fibers of the TVA run horizontally, Handley points out. A well-developed transverse abdominis flattens and compresses the belly, while the fibers of the rectus abdominis run vertically and expand outward. Good news for those who are tired of crunches: They won't strengthen your TVA. "If your TVA is weak, you might have a lower belly pooch, and no matter how many crunches you do, it won't disappear," Handley adds.

Benefits of a Strong TVA Muscle

• Reduces lower back pain
• Can give your waist a slimmer appearance (and flatten your stomach)
• Enhances core stability, potentially reducing the risk of injury
• Aids in recovery after childbirth
• Boosts athletic performance

Exercises to Target the Transverse Abdominis Muscle

Luckily, you don't need to break a sweat to engage your transverse abdominis. "The TVA is a muscle you activate through thought, which means you don’t need to move to engage it," Handley explains. "Instead, you must establish a mind-body connection to the muscle's action. Simply breathing and focusing on how it wraps around your body will activate it."

Here are some of the top ab exercises you can do at home (or even at your desk at work) to activate the transverse abdominis muscle.

Bird Dogs

1. Begin on all fours with your spine in a neutral position.

2. Inhale deeply through your nose, letting your belly expand and your stomach muscles fully relax.

3. Slowly exhale through your mouth in a long, even breath while imagining your TVA wrapping around your waist, pulling your belly button toward your spine, and drawing the two sides of your abs together.

4. Keep your abs engaged and your spine neutral as you extend your left arm and right leg outward, away from your body. Inhale through your nose and return the arm and leg to the starting position.

5. Exhale through your mouth and extend the opposite arm and leg. Complete eight repetitions on each side.

TVA Counting

1. Sit comfortably on a physioball, yoga block, or chair with a neutral spine and your weight evenly balanced between both sitting bones.

2. Inhale through your nose, letting your belly fill with air and allowing your stomach muscles to fully relax.

3. Exhale slowly and steadily through your mouth, imagining your TVA wrapping around your midsection and drawing your belly button all the way toward your spine.

4. Keep your belly button pulled toward your spine and begin counting out loud. Start with a count of 10, gradually increasing to 25.

Knee Hovers

1. Begin on all fours with your spine in a neutral alignment.

2. Inhale through your nose, allowing your belly to expand and your stomach muscles to fully relax.

3. Exhale a long, slow, steady breath through your mouth while imagining you're zipping a pair of high-waisted jeans up and over your belly button.

4. Keep your abs engaged and your spine neutral, maintaining this connection as you lift and hover both knees off the mat.

5. Inhale as you lower your knees back down with control. Aim for eight repetitions.

Core challenge: Maintain the connection and hover the knees for a full minute.

Plank

1. Begin by pressing your forearms firmly onto the floor with your hands clasped together, then lift your body into position.
2. Ensure that your elbows are directly beneath your shoulders and broaden your shoulder blades to activate your back muscles.
3. Maintain a straight line from your head to your heels as you hold the position.
4. Exhale and pull in your stomach to engage your core while breathing steadily, keeping your muscles activated throughout.
5. Hold the position as long as you can, then slowly release.

Toe Taps

1. Lie down on your back with your arms by your sides and your knees bent at a 90-degree angle.
2. Keep your knee bent, and as you exhale, lower your left toes to tap the floor. Be sure to engage your core and keep your back flat as your foot descends.
3. Inhale as you return your left leg to the starting position.
4. Repeat the movement with your right leg.
5. Alternate legs for 30–60 seconds, then take a short break.

Walking

1. As you walk at a steady pace (or engage in speed walking), gently pull your belly button towards your waistline.
2. Keep drawing in and lifting your ribcage away from your pelvis to maintain engagement.
3. Hold this position for 10 to 15 seconds, then relax. Repeat this throughout your walk.

Pilates 100

1. Position your legs in a tabletop pose, with your knees directly above your hips, as suggested by Mary E. Holtschneider, MEd, RN, NCPT, Certified Pilates Instructor at Club Pilates.
2. Next, lift your head, neck, and shoulders off the floor, according to Holtschneider.
3. Extend your arms straight along your sides, keeping them close to your hips, and activate your abdominal muscles.
4. Pump your arms up and down from your shoulders, breathing in for five seconds and exhaling for five seconds until you've completed 100.

Legs and Arms Reach

1. Lift your legs straight up towards the ceiling and reach your arms towards your feet by raising your head, neck, and shoulders, as recommended by Holtschneider.
2. Slowly lower your legs while keeping them straight, and bring your arms towards your head, ensuring they remain straight with your elbows pointing towards your ears, as Holtschneider advises.
3. Raise your legs and arms towards one another, repeating this motion several times to activate the deepest layer of your core.
4. Keep your head, neck, and shoulders lifted throughout the movement, focusing only on moving your arms and legs, as Holtschneider suggests.
5. Repeat the sequence multiple times.

Frequently Asked Questions

• Why is it hard for me to engage my core?

  If you’ve been told to engage your core but didn’t quite know where to start, you’re not alone. This is a common challenge. "There are many reasons why people struggle to engage their core, often because they haven't focused on core development during their fitness routines before," says Holtschneider. For example, even if you're a regular walker or runner, your core may get some work, but if you haven't intentionally trained it for maximum efficiency, you might not be getting the most out of it, Holtschneider explains. "In Pilates, we focus on centering (where all power originates from the core), control (ensuring all movement is purposeful), and concentration (the mind directs the body)," she notes. Integrating all three principles can help you engage your core more effectively, according to her.

• What’s the best way to engage my core?

  To activate your transverse abdominus, you first need to pinpoint and isolate your core, Holtschneider suggests. Afterward, think about what needs to happen for a specific movement, like a plank or pushup. "Using concentration, focus on making the movement happen with power coming solely from your core, avoiding momentum or unnecessary motions," she advises. "The more you focus on activating your core, the better you’ll be at engaging it with intention and control."