4 Ab Exercises to Strengthen Transverse Abs & Relieve Back Pain

Transverse abdominis muscles are the deepest of the abdominal muscles (under your 6 pack abs!) and are, in my opinion, one of the most important muscles to train!

They hold in our internal organs and are important in aiding movement. It is necessary to know how to engage and train transverse abs to aide in your strength training gains. It is also an important groups of muscles to strengthen for women who have just given birth, if you have had a child, you know you have no core strength after that! 😳

So check out these 4 AB Exercises to Strengthen Your Transverse Abdominals

Pelvic Tilt
Dead Bug
Toe Taps
Bird Dog

Here is how you execute each move!

Pelvic Tilt
• Feet Planted, Knees Point Up
• Inhale Arch Back, Exhale Tuck Hips Drive Low Back into Ground
• On Exhale, Close Rib Cage & Pull Belly Button toward Spine

Dead Bug
• Tuck Hips, Push Low Back Onto Ground
• Legs in Table Top, Fingers Reach for Sky
• Inhale Opposite Hand and Leg Reach in Opposing Directions
• Exhale Draw Knee and Hand Back to Start Tighten Through Core

Toe Taps
• Tuck Hips, Legs in Table Top Postion
• Slowly Lower One Leg, Toes Tap Ground
• Exhale Draw Knee Back to Table Top Position, Tighten Through Core
• Keep Low Back Rooted To the Ground Through Entire Move

Bird Dog
• Start In Table Top Position
• With a Neutral Spine Brace Your Core
• Extend Opposite Hand and Leg in Opposite Directions
• Exhale Bring Elbow and Knee Together, Round Back and Tighten Core
• Extend in Opposite Directions Before Returning back to Start Position


I encourage you, regardless of your workout experience or expertise, to try these and see how your core feels after!
Remember to go as slowly as possible and focus on the muscles you are engaging.

XO
Steph