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Transversus Abdominis腹横肌

Core · Deep (L3) · Anterior · 4 exercises

Function

The deepest 'natural belt' wrapping the abdominal cavity — contracting it raises intra-abdominal pressure and locks the lumbar spine. That deep brace before a heavy compound lift is this muscle.

Best Exercises & Form Cues

• Stomach Vacuum

  Equipment

  Bodyweight (best fasted, in the morning)

  Sets & Reps

  3 sets × 15-20 s

  How to do it

  Exhale fully; draw the navel toward the spine and hold 15-20 seconds with shallow breathing; relax and repeat.

  Common mistakes

  Holding your breath, chest-breathing with shoulder shrugs instead of drawing in

• Plank

  Equipment

  Bodyweight

  Sets & Reps

  3 sets × 30-60 s · rest 60 s

  How to do it

  Elbows under shoulders; posterior pelvic tilt (the key!); glutes and abs tight, body one straight line; breathe evenly, no holding your breath.

  Common mistakes

  Hips sagging, hips piked, head lifting, breath-holding for time

• Dead Bug

  Equipment

  Bodyweight

  Sets & Reps

  3 sets × 8-10 reps per side

  How to do it

  Lying down, low back pressed into the floor; lower opposite arm and leg slowly (not touching down); exhale as you return; the lower back stays glued to the floor throughout.

  Common mistakes

  Lower back arching off the floor, moving too fast, holding your breath

• Heavy Compound Bracing (Valsalva)

  Equipment

  Barbell (squat/deadlift/bench)

  Sets & Reps

  Before heavy singles-to-triples · recover breath between sets

  How to do it

  Before the heavy rep, inhale deep into the belly (about 75% full, not maximal); hold and press the abdominal wall outward in all directions; exhale the instant the rep is completed; take 3-5 deep recovery breaths between sets.

  Common mistakes

  Holding through multiple reps (blood-pressure risk), inhaling to the absolute max, Valsalva with cardiovascular conditions (avoid)

Stretching & Recovery

• Cat stretch
• Supine knees-to-chest release

Other muscles in the Core

Rectus Abdominis · External Oblique · Internal Oblique · Iliopsoas