Muscle Breakdown: Transverse Abdominis
Table of Contents
What Is the Transverse Abdominis
The Transverse Abdominis (TVA) is one of the muscles that makes up the core. It is the deepest of the abdominal muscles and is important for the protection and stability of the spine. The fibers of the Transverse Abdominis run horizontally as the muscle spans around the body like a cylinder. The Internal Oblique and External Oblique, and the Transverse Abdominis form the Lateral Wall of the abdomen.
Transverse Abdominis Muscle
Transverse Abdominis Function
The Transverse Abdominis serves many important functions within the core. This includes holding the abdominal organs in place and maintaining tension in the abdominal wall. If the Transverse Abdominis is weak, a hernia can occur.
The Transverse Abdominis also works together with the obliques to maintain intra-abdominal pressure, which is important for forced expiration.
Lastly, the most important function of the Transverse Abdominis would be its role in stabilizing the lumbar spine and the core during most movements.
Transverse Abdominis Origin and Insertion
Transverse Abdominis Origin
The Transverse Abdominis has many points of origin, this includes:
Costal Cartilage of ribs 7-12
Thoracolumbar Fascia
Anterior two-thirds of the Iliac Crest
Lateral third of Inguinal Ligament
Transverse Abdominis Insertion
The Transverse Abdominis inserts into:
The Linea Alba
The Aponeurosis of the Internal Oblique
Pubic Crest
Pectineal Line of Pubis
Transverse Abdominis Pain
Abdominal strains are a common cause of pain in the abdominal muscles. This pain could be the result of a muscle tear, stretch or strain. The symptoms of abdominal strains include swelling, bruising, weakness, sharp pain, cramps and/or stiffness.
An abdominal strain can be caused by lifting heavy objects, muscular overuse, sudden movements and even improper technique while playing sports. Luckily, abdominal strains can be treated with various methods such as ice, heat, rest, compression and if you are experiencing severe pain, painkillers. Always visit your doctor to have them perform an examination to eliminate different diagnoses.
To prevent and abdominal strain, always have a dynamic warm up and stretch! Additionally, be sure to follow and maintain the cues during exercise, especially when lifting heavy weights to avoid injury.
Transverse Abdominis Plane Block
A Transverse Abdominis Plane Block (TAP) is a form of nerve block that involves the injection of a local anesthetic in-between the Transverse Abdominis and the Internal Oblique. The Transverse Abdominis Plane Block will last approximately 12-24 hours and is usually used before surgeries such as abscesses, hernias and additional wounds. This is a procedure that would be administered by your doctor.
Transverse Abdominis Exercises
There are many exercises that will strengthen the Transverse Abdominis. Keeping reading below to learn how to perform them!
Single Leg Extension
Forearm Plank
Bird Dog Crunch
Single Leg Extension
Lie down on your back with both knees elevated off the ground. There should be a 90-degree angle in the knees and your palms can be resting on the ground beside you. Extend one leg out so it is elevated off the ground, while the other leg remains in position. Hold for two counts and then return to the starting position. Extend the other leg out, and then return to the starting position. Your feet should never touch the ground.
Forearm Plank
Get down on the ground into a push-up position, and then transition into bearing your weight on the forearms instead of your palms. Brace the core and hold this position for 30 seconds- 1 minute+ depending on your abilities. Your back should be straight and there should be no rotation of the torso.
Bird Dog Crunch
The Bird Dog Crunch is a variation of the Bird Dog. Simply perform the Bird Dog as you normally would, but instead, after you extend the arm and opposite leg, bend the elbow and the knee and ‘crunch’ into the core. Repeat the movement on the same limbs and once all of the reps are completed, switch sides.
Transverse Abdominis Stretch
Stretching the Transverse Abdominis is a great way to prepare the core for movement. Since the Oblique muscles serve a similar function to the Transverse Abdominis, many stretches that target the obliques will also engage the Transverse Abdominis. You can find these stretches here.
