Abdominal Muscles: What to Know
Written by Parang MehtaMedically Reviewed by Tyler Wheeler, MD on November 25, 2024
What Are Abdominal Muscles?
What Do Abdominal Muscles Do?
Where Are The Abdominal Muscles?
Signs Something Could Be Wrong With Your Abdominal Muscles
Flutter kicks
Oblique crunch
Side hip raises
Russian twist
Toe touch crunch
Leg pulls (facing down)
Leg pulls (facing up)
Toe taps
Knee tuck crunches
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Exercises to improve your core strength
By Mayo Clinic Staff
Aug. 25, 2023
Exercises to strengthen your transversus abdominis
https://www.themanual.com/fitness/transverse-abdominis-exercises/
https://www.coachsofiafitness.com/no-crunch-core-exercises/
https://brookbushinstitute.com/courses/transverse-abdominis-activation
https://www.wikihow.com/Exercise-Transverse-Abdominals
Exercises to strengthen your transversus abdominis
1. Hollow body hold
2. Dead bug
3. Toe taps
4. Bird-dog
5. Plank
https://www.healthline.com/health/fitness-exercise/transverse-abdominal-exercises#exercises
https://www.physio-pedia.com/Transversus_Abdominis
Weakness of Transversus Abdominis[edit | edit source]
Typical signs of a weak transversus abdominis are toned abdominals above the navel but a bulge below it. The client may experience: an inability to hold in the stomach after a large meal or when gassy; low back fatigue after prolonged standing or walking[7].
Physiotherapy Exercises[edit | edit source]
Drawing in technique is the most effective technique to activate and strengthen TrA[8].
The side plank (side bridge) and regular plank are arguably the best exercises for activating the TVA indirectly.[7] The 2 minute video below shows how to exercise TrA
Very Interesting and Useful article
The Critical Role of Development of the Transversus Abdominis in the Prevention and Treatment of Low Back Pain
REHABILITATION AND MUSCULOSKELETAL HEALTH / COMMENTARY
Open access
Published: 29 August 2019
Volume 15, pages 214–220, (2019)
https://link.springer.com/article/10.1007/s11420-019-09717-8
Lumbar Multifidus
Moderation of Back pain by Rehabilitation Exercises
https://www.iosrjournals.org/iosr-jspe/papers/Vol-4Issue1/D04011418.pdf
Name of exercise - Perform - References
Superman exercise (Fig 1) Reference Lie down on your stomach with the arms extended so that they are parallel to the floor, palms down, slowly lift your arms, upper body and legs from the floor and hold for 5 seconds. [38],[30],[21],[15],[35]
Flying squirrel exercise (Fig 2) Lying prone with knees flexed, hips internally rotated, and legs will be lifted off the floor. Participants’ arms will be flexed at the elbows, shoulders externally will be rotated, and lifted off the floor. This position will hold for 5 seconds. [38]
Prone trunk extension exercise (Fig 3) Lie on your stomach and put your arms behind your head, take your body up to a fully extended position and you should hold 5 seconds. Your legs should be fully extended [37], [21],[34],[11]
Bridge exercise( Fig 4) Lie on your back with both legs bent, tighten and squeeze your gluteus, lift your butt off the floor hold on for 5 seconds. [21],[8] ,[15],[34]
Bird dog exercise( Fig 5) On hands and knees with a neutral spine, tense your abdominals and keep your low back quiet, then reach way out with one hand, thumb up, and reach way back with the opposite foot, pushing through the heel, not the toes. [21],[27],[34],[36],[31]
Back bridge exercise with leg lift (Fig 6) Lie on your back with your knees bent and your feet flat on the floor, cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh, press your left foot into the floor. [21],[36],[30],[15],[35] [36],[44],[34],[31]
Lumbar Multifidus
https://www.physio-pedia.com/Lumbar_Multifidus
J Phys Ther Sci. 2015 Mar 31;27(3):943–945. doi: 10.1589/jpts.27.943
Exercise and tropism of the multifidus muscle in low back pain: a short review
https://pmc.ncbi.nlm.nih.gov/articles/PMC4395749/
ud. 19.2.2026
Pub. 30.7.2018
