{"id":63304,"date":"2017-11-13T07:15:56","date_gmt":"2017-11-13T12:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=63304"},"modified":"2022-04-27T05:43:16","modified_gmt":"2022-04-27T09:43:16","slug":"pilates-exercises-transverse-abdominis","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/pilates-exercises-transverse-abdominis\/","title":{"rendered":"5 Pilates Exercises to Strengthen Your Deep Abs"},"content":{"rendered":"
\"5
Photo: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

If you\u2019ve ever taken a Pilates class, you know that the \u201cPilates powerhouse\u201d (aka your core<\/a>) is the foundation for all movements. While most people fixate on the more superficial muscles (rectus abdominis) of the core, the secret to stability \u2014\u00a0and a flatter stomach \u2014\u00a0actually lies beneath the surface. Your transverse abdominis (TVA), the deepest, innermost layer of your abdominals, is key to just about every movement you make, says Andrea Speir<\/a>, lead instructor for the Daily Burn Pilates<\/a> program. \u201cThese deep muscles essentially corset the waist and support the hips, pelvis and spine, which play a powerful role in stabilizing and supporting our bodies,\u201d Speir says.<\/p>\n

In addition to allowing your body to move safely and efficiently, your TVA flattens the abdominal wall and compresses your internal organs. Translation: Sculpting your TVA is key to achieving those six-pack abs and getting more definition in your core. “Your TVA is the key part of your six-pack. Working the obliques cuts in and gives you that nice line down the side of your abs. But nothing will get the entire zone flattened, strengthened and toned without focused TVA work,” Speir explains.\u00a0And if you\u2019re a victim of low-back pain<\/a>, strengthening your TVA can help alleviate symptoms.<\/p>\n

That said, since your TVA is the deepest layer of abdominal muscle (running horizontally between your ribs and pelvic floor)<\/a>,\u00a0it isn\u2019t easy to target. \u201cThe exercises listed below help find this deep connection, which is somewhat tricky to do without the specific focus of these Pilates<\/a> moves,\u201d Speir says.<\/p>\n

RELATED: <\/strong>7 Easy Pilates Moves for a Quick Core Workout<\/a><\/p>\n

5 Pilates Exercises to Sculpt Your Deep Abs<\/h3>\n

These Pilates exercises involve bracing and hollowing your core, which helps activate your transverse abdominis. Research<\/a> has shown that Pilates exercises are best for engaging your TVA. \u201cIt\u2019s easier to simply flex our stomach muscles, which targets the superficial layer of your abs. But the moves below help you scoop those deep, powerful muscles in and build powerful core strength,\u201d Speir explains. Do 12-15 reps of each exercise, unless otherwise stated, for two sets.<\/p>\n

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GIF: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

1.\u00a0<\/strong>Footwork <\/strong><\/h3>\n

Footwork is one of the best Pilates exercises to activate your TVA<\/a>, and to ensure you\u2019re engaging it, Speir recommends gazing at your navel throughout the movement. \u201cMy best trick is to curl your head and shoulders up the point of getting a good wrinkle in your shirt at your sternum. During the entire exercise, never lose that wrinkle!,\u201d Speir says.<\/p>\n

How to: <\/strong>Lie flat on your back, bring your knees together into your chest and curl your head and chest up, so your shoulder blades are off the mat (a)<\/strong>. Stack your palms and bring them directly behind your head. Turn your heels out with your knees shoulder-distance apart, and extend your legs out to a 45-degree angle (b)<\/strong>. Then, bend your knees back in toward your chest, while scooping your abdominals in (c)<\/strong>. This is one rep.<\/p>\n

SIGN ME UP: <\/strong>Daily Burn Pilates<\/a><\/p>\n

\"Pilates
GIF: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

2. Frog\/Circle Combo<\/h3>\n

If your find yourself gripping the mat with your hips, back or neck, Speir says you can do this exercise with your head down on the mat. \u201cThink about drawing your abdominals<\/a> in and up along your spine to find that same deep connection,\u201d she says. \u201cYou\u2019ll begin to create muscle memory in your core to always engage it as you move away from your body, which is key for daily tasks.\u201d<\/p>\n

How to: <\/strong>Lying flat on your back, bring your knees into your chest and curl your head and chest up, so your shoulder blades are off the mat. Stack your palms and bring them directly behind your head. Bring your heels together and toes apart (a)<\/strong>. Slide your legs low in front of you without touching the mat (b)<\/strong>. Then, circle them back up with your toes pointing the ceiling, so your legs form a 90-degree angle to the floor (c)<\/strong>. This is one rep.<\/p>\n

\"Pilates
GIF: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

3. Single-Leg Pulses<\/strong><\/h3>\n

When you combine leg lifts<\/a> (like this variation) with crunches<\/a>, you recruit a deeper layer of muscles in your core to provide balance throughout the changing movements. \u201cThis exercise is one of the ultimate TVA activators. Adding different levels with your legs keeps your abdominals constantly engaged,\u201d Speir says.<\/p>\n

\u00a0<\/strong>How to: <\/strong>Lying flat on your back, curl your head and chest up, so your shoulder blades are off the mat. Bring your legs up to 90 degrees, pointing your toes to the ceiling (a)<\/strong>. Then, bring your left leg down to 45 degrees and wrap your palms together around your right thigh (b)<\/strong>. Crunch up and down into your right thigh, while keeping your left leg lifted at 45 degrees (c)<\/strong>. Switch legs for every five reps, and do two sets per leg.<\/p>\n

RELATED: <\/strong>The Pilates Ab Workout to Sculpt Your Core<\/a><\/p>\n

\"Pilates
GIF: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

4. 45-Degree Lower Leg Lift <\/strong><\/h3>\n

The main thing you want to avoid in this exercise is arching your back. If it\u2019s arching at the bottom, Speir says you\u2019re going too low for your body right now. \u201cImagine there\u2019s a zipper right underneath your navel. Zip your core muscles<\/a> to lift your legs back out. This will keep you in your TVA and out of your hips and back,\u201d Speir says.<\/p>\n

How to: <\/strong>Lying flat on your back, stack your palms behind your head and curl your head and chest up, so your shoulder blades are off the mat. Bring your legs up to 90 degrees (a)<\/strong>. Then, bring your right leg down to 45 degrees and twist your torso towards your left leg (b)<\/strong>. Lower your left leg down 45 degrees so it\u2019s parallel to your right leg and then bring it back up (c)<\/strong>. This is one rep. Switch your legs for every five reps, and do two sets per leg. After one side, untwist your torso and twist to the other side.<\/p>\n

TRY IT NOW: <\/strong>Sign Me Up for Daily Burn Pilates<\/a><\/p>\n

\"Pilates
GIF: Daily Burn Pilates<\/a><\/i><\/figcaption><\/figure>\n

5.\u00a0<\/strong>3-Legged Plank with Leg Pulse<\/strong><\/h3>\n

While you\u2019ll feel the burn in your glutes<\/a>, shoulders and arms with this exercise, Speir says it activates your TVA even more. The imbalance of lifting your leg activates your deep core muscles to support your body. \u201cAs you\u2019re doing this move, think about super gluing your core to your spine. Your tailbone slightly curls under and your neck is long. Gaze is in front of you where your hands are,\u201d she says.<\/p>\n

How to: <\/strong>Get into a high plank position<\/a> with your shoulders directly over your hands (a)<\/strong>. Lift your left foot off the ground pointed and pulse your left leg for eight reps (b)<\/strong>. Then, move your left foot about three inches away from your body and pulse it for another eight reps (c)<\/strong>. Bring your left foot back to the mat and switch sides.<\/p>\n

For more challenging ab exercises, sign up for the <\/em><\/strong>Daily Burn Pilates program<\/em><\/strong><\/a> today for a free trial!<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em><\/p>\n

Read More
\n<\/strong>50 Ab Exercises to Score a Stronger Core<\/a>
\n5 Planks, 10 Minute: Your Ultimate Ab Workout<\/a>
\n5 Crazy-Effective Crunch Variations<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Your transverse abdominis stabilizes your spine and supports your hips and pelvis. These Pilates exercises go deep to target those key core muscles.<\/p>\n","protected":false},"author":90,"featured_media":63350,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[430,289,213,281,341,351],"class_list":["post-63304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-daily-burn","tag-exercise","tag-pilates","tag-strength-training","tag-tax1living-well","tag-tax2pilates"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63304","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=63304"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63304\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/63350"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=63304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=63304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=63304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}