Transverse Abdominis

Muscle group: Core

Deepest abdominal muscle that compresses the abdomen and stabilizes the spine during heavy lifting.

Exercises Targeting Transverse Abdominis

Primary Mover (4)

Dead Bug

Bodyweight Beginner

Abdominal Vacuum

None Intermediate

Pallof Press

Cable Intermediate

Plank

Bodyweight Beginner

Secondary / Assisting (6)

Ab Wheel Rollout

Bird Dog

Bodyweight Beginner

Bus Driver

Kettlebell Windmill

Kettlebell Advanced

L Sit

Bodyweight Advanced

Side Plank

Bodyweight Beginner

Stabilizer (170)

Archer Push Up

Bodyweight Intermediate

Arnold Press

Dumbbell Intermediate

Assisted Dip

Machine Beginner

Assisted Pull Up

Machine Beginner

Back Lever

Bodyweight Advanced

Band Chest Press

Band Deadlift

Band Good Morning

Band Intermediate

Band Hip Thrust

Band Intermediate

Band Lat Pulldown

Band Overhead Press

Band Pull Apart

Band Squat

Band Intermediate

Banded Monster Walk

Band Intermediate

Barbell Back Squat

Barbell Intermediate

Barbell Bench Press

Barbell Intermediate

Barbell Curl

Barbell Beginner

Barbell Hip Thrust

Barbell Intermediate

Barbell Row

Barbell Intermediate

Barbell Shrug

Barbell Beginner

Bear Crawl

Bodyweight Intermediate

Bent Over Reverse Fly

Dumbbell Beginner

Bodyweight Squat

Bodyweight Beginner

Box Jump

Bodyweight Intermediate

Bradford Press

Barbell Advanced

Burpee

Bodyweight Intermediate

Cable Bicep Curl

Cable Chest Fly

Cable Intermediate

Cable Crossover

Cable Crossover Machine

Machine Beginner

Cable Crunch

Cable Curl

Cable Face Pull

Cable Front Raise

Cable Hip Flexion

Cable Lateral Raise

Cable Overhead Extension

Cable Pull-Through

Cable Pull Through

Cable Intermediate

Cable Pullover

Cable Tricep Pushdown

Cable Upright Row

Cable Intermediate

Cable Woodchop

Cable Intermediate

Calf Raise Machine

Machine Beginner

Chest Press Machine

Machine Beginner

Chin-Up

Bodyweight Intermediate

Clean and Jerk

Barbell Advanced

Clean Pull

Barbell Advanced

Conventional Deadlift

Barbell Intermediate

Crunch

Bodyweight Beginner

Dead Hang

Bodyweight Beginner

Decline Sit-Up

Bodyweight Intermediate

Diamond Push-Up

Bodyweight Intermediate

Diamond Push-Up (Tricep Focus)

Bodyweight Intermediate

Dip (Chest-Focused)

Bodyweight Intermediate

Dip (Tricep-Focused)

Bodyweight Intermediate

Dragon Flag

Bodyweight Advanced

Dumbbell Bench Press

Dumbbell Intermediate

Dumbbell Curl

Dumbbell Beginner

Dumbbell Fly

Dumbbell Intermediate

Dumbbell Kickback

Dumbbell Beginner

Dumbbell Row

Dumbbell Intermediate

Dumbbell Shoulder Press

Dumbbell Intermediate

Dumbbell Shrug

Dumbbell Beginner

EZ Bar Curl

Ez Bar Beginner

Face Pull

Farmers Carry

Dumbbell Beginner

Floor Press

Dumbbell Intermediate

Front Lever

Bodyweight Advanced

Front Rack Carry

Dumbbell Intermediate

Front Raise

Dumbbell Beginner

Front Squat

Barbell Advanced

Glute Bridge

Bodyweight Beginner

Goblet Squat

Kettlebell Beginner

Good Morning

Barbell Intermediate

Hack Squat

Machine Beginner

Hack Squat Machine

Machine Intermediate

Hammer Curl

Dumbbell Beginner

Handstand Push-Up

Bodyweight Advanced

Hang Clean

Barbell Advanced

Hang Snatch

Barbell Advanced

Hanging Leg Raise

Suspension Intermediate

Helms Row

Dumbbell Advanced

Hindu Push Up

Bodyweight Intermediate

Hip Thrust

Bodyweight Beginner

Hollow Body Hold

Bodyweight Intermediate

Inverted Row

Suspension Beginner

Jefferson Squat

Barbell Advanced

Jump Squat

Bodyweight Intermediate

Kettlebell Arm Bar

Kettlebell Advanced

Kettlebell Bottoms Up Press

Kettlebell Advanced

Kettlebell Clean

Kettlebell Advanced

Kettlebell Deadlift

Kettlebell Intermediate

Kettlebell Farmers Carry

Kettlebell Beginner

Kettlebell Front Rack Carry

Kettlebell Intermediate

Kettlebell Goblet Squat

Kettlebell Beginner

Kettlebell Halo

Kettlebell Intermediate

Kettlebell Press

Kettlebell Intermediate

Kettlebell Renegade Row

Kettlebell Intermediate

Kettlebell Row

Kettlebell Intermediate

Kettlebell Snatch

Kettlebell Advanced

Kettlebell Swing

Kettlebell Intermediate

Kettlebell Thruster

Kettlebell Advanced

Kettlebell Turkish Getup

Kettlebell Advanced

Landmine Press

Landmine Intermediate

Landmine Shoulder Press

Landmine Intermediate

Lat Pulldown Machine

Machine Beginner

Lateral Raise

Dumbbell Beginner

Leg Press

Machine Beginner

Leg Press Machine

Machine Beginner

L-U Raise

Dumbbell Advanced

Mountain Climber

Bodyweight Beginner

Muscle Snatch

Barbell Advanced

Muscle Up

Bodyweight Advanced

Overhead Carry

Dumbbell Intermediate

Overhead Press

Barbell Intermediate

Overhead Tricep Extension

Dumbbell Beginner

Pendlay Row

Barbell Intermediate

Pendulum Squat

Machine Intermediate

Pike Push Up

Bodyweight Intermediate

Plate Front Raise

Power Clean

Barbell Advanced

Pull-Up

Bodyweight Intermediate

Push Jerk

Barbell Advanced

Push Press

Barbell Intermediate

Push-Up

Bodyweight Beginner

Rack Pull

Barbell Advanced

Reverse Curl

Barbell Beginner

Reverse Plank

Bodyweight Intermediate

Romanian Deadlift

Barbell Intermediate

Russian Twist

Sandbag Carry

None Intermediate

Seated Cable Row

Serratus Punch

Dumbbell Intermediate

Shoulder Press Machine

Machine Beginner

Single Arm Cable Row

Single Leg Deadlift

Dumbbell Advanced

Smith Machine Shoulder Press

Smith Machine Beginner

Smith Machine Squat

Smith Machine Beginner

Snatch

Barbell Advanced

Snatch Grip Deadlift

Barbell Advanced

Snatch Pull

Barbell Advanced

Split Jerk

Barbell Advanced

Standing Calf Raise

Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Straight Arm Pulldown

Suitcase Carry

Dumbbell Intermediate

Sumo Deadlift

Barbell Intermediate

Superman

Bodyweight Intermediate

T-Bar Row

Barbell Intermediate

Towel Pull Up

Bodyweight Advanced

Trap Bar Deadlift

Trap Bar Intermediate

Tricep Pushdown

TRX Bicep Curl

Suspension Intermediate

TRX Chest Press

Suspension Intermediate

TRX Fallout

Suspension Intermediate

TRX Hamstring Curl

Suspension Intermediate

TRX Pike

Suspension Advanced

TRX Row

Suspension Intermediate

TRX Single Leg Squat

Suspension Advanced

TRX Y Fly

Suspension Advanced

Upright Row

Barbell Intermediate

V-Up

Bodyweight Advanced

Waiters Carry

Dumbbell Advanced

Wall Sit

Bodyweight Beginner

Wide Push-Up

Bodyweight Beginner

Yoke Walk

Barbell Intermediate

Z Press

Dumbbell Advanced

Zercher Carry

Barbell Intermediate

Zercher Squat

Barbell Advanced

Other Muscles in Core

External Obliques, Internal Obliques, Quadratus Lumborum, Rectus Abdominis

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