If you want to tighten your stomach, you must train your transversus abdominis muscles! 5 easy muscle training exercises taught by professionals

“I want to get rid of my flabby belly!” Or, “I have ripped abs, but I want to make them look better! then we recommend training the transversus abdominis muscle, which plays a supporting role in the abdominal muscles. Although not superficially visible, training the transversus abdominis muscles will definitely improve the appearance of your abdominal area and make it look better. In this article, we focus on the “transversus abdominis,” and introduce a training menu under the guidance of personal trainer Yasuzan Matsuura!

Supervision

Taizan Matsuura

In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.

What is the transversus abdominis muscle? What role does it play?

The transversus abdominis is one of the inner muscles of the abdomen, and is the deepest muscle in the abdominal muscles. It is also known as a ” natural corset ” because of its function in creating a waistline and concave abdomen. It also covers many internal organs such as the liver, pancreas, stomach, small intestine, and large intestine, and holds them in their proper position. Incidentally, the phenomenon of stomach pain caused by laughing too much or coughing too hard is said to be caused by overuse of the transversus abdominis muscle.

The abdominal muscles consist of four muscles!

When we hear the word “abdominal muscles,” we think of the rectus abdominis muscles familiar from the six-pack, but there are three other muscles. These are the external and internal oblique abdominal muscles, which twist and bend the torso laterally, and the transversus abdominis muscle described above. Of these, the rectus abdominis and external oblique abdominis are classified as “outer muscles” located on the surface, while the internal oblique abdominis and transverse abdominis are classified as “inner muscles” located in the deeper layers. To create a well-defined body, the outer muscles must be trained, and to improve posture, it is recommended to train the inner muscles.

Should I train my transversus abdominis muscles? What are the benefits of training them?

Because the transversus abdominis is an inner muscle, it does not split like the rectus abdominis and is not as strong as it could be. However, the transversus abdominis muscle’s function of “increasing abdominal pressure” is useful in making the abdominal area look more toned, and it is also important in muscle training and sports competitions to ensure a good performance. If you want to look good and focus on exercise, you should train your transversus abdominis muscles. Here are three benefits of training the transversus abdominis muscle.

Advantage 1: “Strengthens abdominal pressure and increases stability of the torso.

By training the transversus abdominis muscle, abdominal pressure is strengthened, thereby increasing the stability of the trunk. There are many benefits to having a stable torso, such as preventing the legs from wobbling when lifting heavy weights, improving the ability to transmit power effectively, and reducing body fatigue due to the support of the torso. Strengthening the transversus abdominis muscle not only makes daily life easier, but also improves performance in muscle training and sports competitions, so there is no harm in training it.

Advantage 2 of training the transversus abdominis muscle: “It helps prevent and improve back pain.”

As a corollary to the benefit of “improving trunk stability,” increasing abdominal pressure and supporting the trunk reduces the burden on the lower back, which leads to the prevention of lower back pain. In addition, studies have shown that training the transversus abdominis muscle alleviates symptoms of chronic back pain, so if you are already suffering from back pain, why not try training the transversus abdominis muscle?

Advantage 3: “You can eliminate a flabby stomach by returning the internal organs to their proper position.

Many men may be surprised to find that they do not have much fat on their abdomen, but their lower abdomen is still flabby. Perhaps it is just that the position of the internal organs has dropped, making them appear to be protruding. The transversus abdominis muscle is a useful solution to this problem. By strengthening them, the transversus abdominis muscles help to return the internal organs to their proper position, which is effective in eliminating a flabby stomach. Incidentally, since it also supports the movement of the intestines, it also plays a role in relieving constipation.

What are the disadvantages of a weakened transversus abdominis muscle?

The transversus abdominis muscle supports the internal organs, so if it becomes weak, the organs may droop and the function of the organs may deteriorate. This can lead to poor metabolism and weight gain, increased cold and swelling, and an increased likelihood of constipation. In addition, the loss of trunk stability can lead to fatigue when standing or sitting for long periods of time, as well as the risk of back pain. If you are experiencing any of these symptoms, you may have a weakened transversus abdominis muscle that needs to be corrected.

When you focus on the transversus abdominis muscle, you can make such a difference in the appearance of your upper body!

The photo below shows personal trainer Yasuzan Matsuura demonstrating the “relaxed” and “relaxed” state of the transversus abdominis muscle. In the relaxed state, the lower abdomen protrudes due to the sagging of the internal organs, and the pectoral muscles look heaving and hunchbacked. In contrast, in the relaxed state, the internal organs have returned to their correct position, the abdominal area has been cleared, posture has improved, and the pectoral muscles look considerably more developed. In this way, when you train your transversus abdominis muscles and learn how to put in a good amount of effort, you can make a big difference in your appearance. It is also an important muscle for those who want to wear clothes in a cool way, so why not try working it out?

I think there are many people who concave their stomachs when taking off their clothes in public, but at a moment’s notice, they tend to get distracted and their lower stomachs pop out. If you train the transversus abdominis muscle, you will be able to keep your stomach in a concave position without difficulty. If you continue to train your transversus abdominis muscles, you will be able to put strength into your transversus abdominis muscles without straining, and a concave belly will become the standard. If you train once or twice a week for a period of roughly 3~6 months, you will be able to solve the lower abdominal problem, so please try to practice the training I am going to introduce here.