MYOLOGY: The Famous Transverse Abdominis Muscle!

Probably the muscle everyone wants to strengthen—but few truly know.

This deep core muscle is essential for a strong lower back, for lifting heavy weights (like during squats), and for achieving a flat stomach. It’s often referred to as the “woman’s muscle,” while the rectus abdominis or “six-pack” is dubbed the “man’s muscle.”

As you may have guessed, this muscle is located in the abdomen. It attaches laterally to the lower six ribs, lumbar vertebrae, iliac crests (pelvis), and the inguinal ligament near the pubic bone. Together, these connections create a natural support belt—far more effective than any powerlifting belt. That’s why the transverse abdominis is crucial for lower back health.

How to Engage It

Here are some simple steps to target the transverse abdominis:

1. Lie on your back.
2. Create a slight arch (lordosis) in your lower back, allowing a small space underneath.
3. Inhale slowly and deeply, then exhale while pulling your belly inward as much as possible—without losing the natural arch in your back.
4. Inhale again while maintaining light tension in your lower abdomen.
5. Repeat until you feel a horizontal muscle tension near your pubic area.
6. Integrate this technique into all your gym exercises.

Got Back Pain?

The transverse abdominis must work in coordination with the spinal muscles that run along either side of the spine. These help maintain healthy spinal alignment (lordosis or extension). A strong interplay between these muscles reduces risks of conditions like sciatica, sacroiliac pain, or disc bulges/herniations.

Ideally, your back should be supported 50% by spinal muscles and 50% by the transverse abdominis. This allows for higher workloads without injury. A strong core also allows better glute engagement—your body’s defense against harmful rotational and lateral movements. In short, the spine must stay aligned, and the pelvis must be strong and mobile to allow functional movements like squatting.

Want to Squat Heavy?

For squat lovers, here’s how to improve form and strength:

1. In a deep squat position, you’ll naturally notice your belly pushing outward.
2. Now, try tucking in your stomach while keeping a slight arch in your lower back, then squat deeply. You may not go as low, and that’s normal—you’ll feel a stretch in your glutes, which is desired.
3. The key to squatting heavy is glute activation. Just look at the strong glutes of Olympic lifters!
4. Deep squats (or cleans) rely heavily on glute strength—so if you struggle at the bottom, you now have tools to improve.
5. Also remember: dividing the load between spinal muscles and the transverse abdominis helps avoid overloading your lower spine.

Want to Look Good Without Losing Weight?

I often remind clients that weight loss—especially around the abdomen—is 70% nutrition and 30% training. That said, a bulging belly isn’t always about fat; more often, it’s a weak abdominal wall.

No need for endless crunches—just engage your core during all exercises, especially while exhaling. Maintain slight tension during inhalation as well.

Osteopathic Insight

During inhalation, the diaphragm moves downward to allow air into the lungs. This compresses the abdominal organs. During exhalation, it rises. This up-down motion pumps the viscera, supporting healthy digestion through peristalsis (the autonomous movement of the intestines).

If your transverse abdominis is weak, it’s like pressing on a half-inflated balloon with one hand—the pressure moves sideways. But with two hands, the force is focused, even explosive.

The transverse abdominis provides the abdominal pressure needed for proper diaphragmatic function and supports internal organ health.