Planks are the classic way to target the transversus abdominis, but a study by Australian researchers found that “the inward movement of the abdominal wall in supine” (aka performing a hollow hold) produces potentially even greater muscle activation.
What exercises work the transversus abdominis?
The best transverse abdominis exercises
- Dead Bug. Katie Thompson. ...
- Forearm Plank. Katie Thompson. ...
- Bird Dog Crunch. Katie Thompson. ...
- Hollow-Body Hold. Katie Thompson. ...
- Pilates 100. Katie Thompson. ...
- Plank to Side Plank. Katie Thompson. ...
- Romanian (Stiff-Leg) Deadlift. Kelsey McClellan. ...
- Goblet Squat.
What abdominal muscles does a plank work?
The plank activates the core muscles including:
- Transversus abdominis.
- Rectus abdominis.
- Internal oblique.
- External oblique muscles.
