Final answer:
The transverse abdominis is engaged primarily through exercises like the stomach vacuum, which involves exhaling and sucking in the stomach towards the backbone. The plank is also effective for activating the transverse abdominis among other core muscles.
Step-by-step explanation:
The transverse abdominis is the deepest layer of the abdomen that has fascicles arranged transversely around the abdomen, functioning as a stabilizing muscle and facilitating the compression of abdominal organs. Exercises that target the transverse abdominis are essential for core strength and stability. One recommended exercise for primarily engaging the transverse abdominis is the stomach vacuum. To perform it:
- Stand straight or lie down flat on your back.
- Exhale all the air out of your lungs.
- Expand your chest, and instead of breathing in, suck in your stomach as much as possible.
- Envision trying to touch your navel to your backbone.
- Hold this suction as long as you can while maintaining the contraction of the transverse abdominis.
This exercise can also be modified to be performed on all fours or in a seated position. Another popular exercise is the plank, which also activates the transverse abdominis along with other core muscles.