Kneeling Cable Crunch: Target Your Core for Ultimate Strength
The kneeling cable crunch is a phenomenal exercise that will isolate your abdominal muscles and help you build incredible core…
Effective Transverse Abdominis Exercises for Core Strength
The transverse abdominis, often called the TA, is a deep abdominal muscle located under your obliques and rectus abdominis, which is the six-pack muscle. Think of it as a natural corset that wraps around your midsection, helping to stabilize your core and support your spine.
This muscle plays a crucial role in everyday activities like bending, lifting, and even standing up straight.Having a strong transverse abdominis is essential for fitness and daily life. It helps improve your posture, reduces back pain, and enhances your overall balance and stability.
Whether you’re playing sports, doing household chores, or just walking around, a strong TA can make these activities easier and safer.Ready to strengthen your transverse abdominis? Check out these effective exercises designed to target and develop this important muscle!
Exercises for Transverse abdominis
Master the Chinese Plank: Total Core & Full-Body Strength
Planks are part of many people’s workouts, and for a good reason – they’re simple, and they work. But, as…
Strengthen Your Core: Master the Copenhagen Plank Today!
Planks are one of the most popular exercises around. With roots in yoga and Pilates, the plank has been a…
Transform Your Core: Master the Hollow Roll for Total Ab Strength
As a veteran personal trainer with over 30 years of professional experience, I know abs and core training can be…
Suspended Crunch: Target Your Abs and Hip Flexors Effectively
The suspended crunch, or TRX crunch as it’s more commonly known, is a bodyweight reverse ab crunch in a plank…
Band Seated Twist: Strengthen Your Core & Improve Stability
To the newb, razor cut abs and obliques may be nothing more than a showpiece representing sexual appeal and desire…
Band Side Bend: Target Your Obliques & Strengthen Core!
When you’re bored of those lying and sitting side crunch variations or ran out of options to train your obliques…
Band Standing Crunch: Sculpt Your Core with This Effective Move
If you look at the average ab-focused workout routine, chances are you’ll find three categories of movement: lying, planking, and…
Weighted Plank: Strengthen Core & Sculpt Your Body Effectively
Lots of exercises are labeled as “the best,” but such accolades are purely subjective. Squats are often described as the…
Ultimate Sit-Up Guide: Strengthen Your Core & Hip Flexors
The sit-up is one of the most popular exercises. It is taught in school PT classes, done at home, and…
15 Best Anti-Core Exercises for Increased Lumbar Stability
When most people talk about core training or working out in general, they tend to mean exercises that involve movement.…
Tuck Crunches: Target Your Abs and Hip Flexors Effectively!
A versatile, entry-level ab exercise, tuck crunches use isometric loading of the lower body, and a regular crunch to stimulate…
Rocking Plank: Strengthen Your Core and Total Body Today!
Planks are one of the most popular core exercises on the planet. Not so long ago, if you wanted to…
Penguin Taps: Tone Your Abs and Strengthen Your Core
Don’t let the name of this exercise fool you. Penguins are cute; this exercise is not. The penguin taps exercise…
Cable Reverse Crunch: Target Your Core for Maximum Strength
The cable reverse crunch is not a familiar exercise to most of us (admit it, you’ve never tried it). Hopefully,…
The Best Lower Abs Exercises
Without a doubt, the lower abs are one of the most common “problem areas” that exercisers want to improve. Getting…
Master the Wall Plank: Total Core & Upper Body Workout
Planks are one of the most popular core exercises of all time. Originating in yoga and popularized by Pilates, planks…
Master the Hollow Body Crunch for Core Strength & Stability
Having strong abs is both a blessing and a curse. On the one hand, it means you’ve probably got a…
Transform Your Core: Effective Weighted Crunches for Abs
Unless you were blessed with godly ab development that you never had to work for (lucky bastards), chances are you…
Scissor Kicks: Tone Your Abs and Strengthen Your Core
Core and abs training are incredibly popular. Almost everyone who works out does at least a few exercises for their…
Pallof Press vs. Plank – Which one should you do?
While there is nothing inherently wrong with exercises like sit-ups, crunches, and leg raises, they don’t really train your midsection…
Is It Possible to Develop 10-Pack Abs? [Best Exercises Included]
Defined abs are the mark of an extremely well-conditioned athlete. A ripped six-pack quickly becomes the focal point of your…
Mastering Proper Plank Form for Total Core Engagement
In general, there are two ways to do any exercise – the right way and the wrong way. The right…
Hollow Body Plank: Engage Your Core and Build Strength
A form of isometric exercise, planks are one of the most popular core drills. Isometric exercises involve static muscle contraction…
Spiderman Planks: Ultimate Core & Total Body Strength Workout
At some point, almost every exerciser wants to get six-pack abs. A six-pack involves getting your body fat low enough…
V-Lines: Exercises, Workouts, Genetics, and Diet
You cannot overlook the v-lines if you want to build a shredded midriff. The sex lines, as they are popularly…
10 Best Ab Rollout Alternatives
Nearly every person who works out wants to develop a defined six-pack. Yet, very few actually achieve the goal. Part…
Master the Side Plank: Strengthen Your Core and Obliques
Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and…
Side Crunches: Sculpt Your Obliques and Core Strength
Despite the popularity of all these new age ab building exercises, side crunches still remain a viable option to target…
Engaging Pull-In Exercise for Core Strength and Stability Ball
If you’ve mastered basic crunches and lying leg lifts then it’s probably time to step up your ab workouts with…
Transform Your Core: Heel Touches for Abdominal Strength
Although no one has ever counted, there are probably more exercises for the abs than any other muscle group. There…
Mason Twist: Strengthen Your Core and Improve Stability
Whatever you are training for, you need to work on your abs. It doesn’t matter if you’re a bodybuilder who…
10 Best Transverse Abdominis Exercises for A Stronger, More Stable Midsection
When it comes to strength training, most people spend most of their workouts focusing on the muscles they can see.…
Plank Knee to Elbow: Targeting Core, Hips, and Shoulders
The plank is a popular exercise. As well as being an excellent general abs strengthener, it also teaches you how…
Floor Wipers: Ultimate Core Workout for Stronger Abs & Glutes
Way back in 2006, a movie called 300 introduced the world to the legendary Spartans. Warriors without compare, the Spartans…
The Best Russian Twist Alternatives for a Rock-Hard Core
When it comes to core training, a lot of exercisers are fixated on the muscle at the front of their…
15 Best Abs Exercises You Can Do Anywhere and Anytime
Abs are an important muscle group, and if you want to develop them fully, you must train them correctly. That…
14 Best Compound Exercises for Stronger Abdominals
When it comes to abs training, it’s too easy to fall into the trap of doing the same old crunches…
Side Jackknife: Target Obliques & Core for Stronger Abs
When it comes to abs training, a lot of exercisers are overly fixated on working their rectus abdominis, which is…
Kettlebell Windmill: Targeting Your Core and Shoulders Effectively
It’s not your conventional strength-building exercise, however, movements such as the kettlebell windmill help to enhance many factors of your…
Transform Your Core: Master ‘In and Outs’ for Total Abs Strength
It’s no coincidence that some of the best, most popular abs exercises require nothing more than your body weight. Whether…
Bear Plank: Strengthen Your Core and Sculpt Your Body
We’re all familiar and then some with the plank exercise. With the recent resurgence of the traditional plank many variations…
Knee Tucks: Strengthen Abs, Hip Flexors & Quads Effectively
One of the biggest barriers to exercise is lack of time. Work and family commitments can make fitness programs hard…
The 10 Best Cable Crunch Alternatives for Stronger, More Defined Abs
How many reps do you do per set for your arm workouts? The answer is probably something like 6-12 reps.…
Oblique Crunches: Target Your Abs & Obliques Effectively!
When it comes to abs training, a lot of people focus almost exclusively on the muscle at the front of…
The 10 Most Awesome Upper Abs Exercises
Contrary to what many people think, the rectus abdominis, or abs for short, is not made of two muscles –…
Hollow Hold: Strengthen Your Core and Hip Flexors Efficiently
When most people think about core and abs training, they tend to focus on the aesthetic benefits of having a…
Renegade Rows: Strengthen Your Core and Upper Body Muscles
When it comes to core and abs training, many people tend to focus on isolation exercises like crunches, sit-ups, and…
Master the Janda Sit-Up: Tone Your Core and Strengthen Abs
The Janda Sit-up is a more advanced core exercise that is different from the basic ab sit-up. Aside from activating…
Master the Hanging Pike: Target Your Core like a Pro!
The hanging pike is a leg raise variation that works the abdominal muscles and more. It’s similar to the toes-to-bar…
Stomach Vacuum Exercise: Strengthen Your Core Muscles Today!
Most modern bodybuilders are mass monsters. They look like they are from a different planet – Planet Fitness perhaps?! However,…
Dead Bug Exercise: Strengthen Core and Improve Stability
Boy, do they come up with some interesting names for exercises these days… although ‘dead bug’ is certainly fitting for…
Cross-Body Crunch: Ignite Your Core for Total Ab Strength
The cross-body crunch is an excellent bodyweight exercise that targets the muscles that make up the core. It can help…
Tone Your Core: Decline Crunch for Abs and Obliques
The decline crunch may be an old school ab exercise but make no mistake, it’s also one of the most…
15 Best Cable Ab Exercises For Ripped Core
When it comes to core and abs training, most people automatically gravitate toward bodyweight exercises. The reason for this is…
Maximize Core Strength: Master Rollouts for Total Ab Fitness
When it comes to abs and core training, a lot of people automatically gravitate toward bodyweight exercises. While moves like…
Get Stronger Abs: Effective Crunches for Core Power
The crunch is a staple exercise for training the abdominal muscles, and it’s undoubtedly the most well-known by the same…
Transform Your Core: Master the Cocoons Exercise Today!
Cocoons might sound like a complex exercise but you can rest assured it’s as simple as can be. Easy? Well,…
Maximize Core Strength: Cable Russian Twists Explained
Cable Russian Twists (on stability ball) are a unique exercise that you won’t see performed in your gym too often.…
Transform Your Core: Cable Side Crunch for Total Ab Strength
The cable side crunch is an exercise variation utilized to build the oblique muscles of the core. These muscles are…
Strengthen Your Core: Master the Bird Dog Exercise Today!
The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly…
Maximize Core Strength with Barbell Rollouts for Total Abs
The barbell rollout is undoubtedly one of the most underrated exercises. However, we can tell you from experience that it’s…
Master the RKC Plank: Strengthen Your Core and More!
Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic,…
Reverse Crunch: Target Your Core with This Effective Move
The crunch! It’s a classic abdominal exercise that has set the standard by which all other core movements have been…
Ultimate Decline Sit-Up Guide: Target Your Abs & Hip Flexors
The decline sit-up is a bodyweight exercise that targets the abdominal muscles. It’s very effective for building a strong core…
Isometric Wipers: Master Core Strength & Stability Today!
The isometric wiper isn’t your typical everyday gym exercise however it’s worth considering for the benefits it offers. This movement…
Crunch Exercise: Target Your Abs, Obliques & Core Strength
The crunch is a bodyweight isolation exercise which builds muscle and strength in the abdominals. Now, the abdominals, or abs…
Lying Bent-Knee Oblique Twist: Strengthen Your Core Effectively
The lying bent-knee oblique twist is an isolation exercise which builds muscle and strength in the obliques which are located…
Cable Pallof Press: Strengthen Your Core and Shoulders Today!
The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you…
Stability Ball Jackknife: Strengthen Your Core and Shoulders
The stability ball jackknife is an isolation exercise which builds muscle and strength in the core and hip flexors. This…
Captain’s Chair Leg Raise: Target Your Core Muscles Effectively
The Captain’s chair leg raise is a compound exercise which builds muscle and strength in the abdominals which make up…
Weighted Stability Ball Crunch: Target Your Core Muscles Now!
The weighted stability ball crunch is an isolation exercise which builds muscle and strength in the abdominal muscles of the…
Strengthen Your Core with Stability Ball Side Bend Exercise
The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and…
Bicycle Crunch: Target Your Abs and Strengthen Core Muscles
The bicycle crunch is a great bodyweight abdominal exercise which is used to build the abdominal muscles and tighten up…
Master the Cable Vertical Pallof Press for Core & Shoulder Strength
The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to…
Twisting Crunch: Target Your Abs, Obliques & Hip Flexors!
The twisting crunch is a simple, yet very effective exercise for the abdominal and oblique muscles which make up the…
Ultimate Machine Leg Raise Crunch for Core and Hip Strength
The machine leg raise crunch is an isolation exercise used for building muscle and strength in the abdominal muscles of…
Tone Your Core: Master the Cable Wood Chop Exercise
The cable wood chop is a very unconventional exercise which you’ll hardly see any gym-goers performing. However, it’s very effective…
Master the Cable Twist: Target Your Core & Obliques Effectively
The cable twist is an isolation exercise that works the oblique muscles of the core. It’s unique in that it…
Maximize Core Strength: Standing Ab Wheel Rollout Benefits
The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced…
High Bird Dog Plank: Strengthen Your Core & Glutes Effectively
Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to…
Master the Front Plank: Strengthen Your Core and More!
The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting,…
Seated Barbell Twist: Strengthen Your Core & Obliques
The seated barbell twist is a very functional exercise for the oblique muscles. It also slightly works the abdominal muscles…
Decline Twisting Sit-up: Target Your Abs and Core Muscles!
The decline twisting sit-up is an abdominal and oblique exercise made to strengthen your core and build muscle. It’s a…
Strengthen Your Core: Master the Vertical Leg Crunch Today!
The vertical leg crunch is a challenging abdominal-focused exercise that takes the basic crunch and adds additional elements that potentially…
One-Leg Front Plank: Strengthen Your Core and Stabilize
The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles.…
Hanging Windshield Wiper: Target Your Obliques & Core
The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles…
Weighted Russian Twists: Target Your Core Muscles Effectively
Soviet soldiers supposedly used weighted Russian twists to build a battle-ready physique for the Cold War. If that’s true, we…
Ultimate V-Ups: Strengthen Your Core and Sculpt Your Abs!
V-ups are one of those rare exercises that combine a unique combination of core strengthening, explosiveness, balance, coordination, flexibility, stretch,…
Ultimate Machine Seated Crunch for Core Strength and Definition
The machine seated crunch is an effective isolation exercise for building strength and muscle in the rectus abdominis (Abdominals). But…
Side Plank Hip Adduction: Strengthen Your Glutes and Core
The side plank hip adduction, or hip adduction oblique bridge is a very effective exercise which strengthens and builds muscle…
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