By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II
The Transverse Abdominis is a flat muscle with transverse fibers that form the innermost layer of the wall of the abdomen and ends in a broad aponeurosis. It acts to compress the abdominal viscera and assists in the explusion of the contents of various abdominal organs (as in urination, defecation, vomiting, and parturition).
Body Action: Abdomen compression
Insertion:
- Linea Alba
- Superior ramus of the pubis
Nerves:
- Intercostal nerves T7-T12
- Iliohypogastric nerves T12, L1
- Illoinguinal nerve L1
Origin:
- Lateral one-half of the inguinal ligament
- Crest of the ilium
- Lumbodorsal fascia
- Inside surfaces of the lower six ribs
Fitness Propelled’s 3 Effective Transverse Abdomen Exercises on The Bosu Balance Trainer
Video: http://www.youtube.com/watch?v=GpzQ_ME8XdM
Routine:
– Right / Left cross reaches w/ legs planted: 15 repetitions
– Right / Left cross reaches w/ alternating knee tucks: 15 repetitions
– Right / Left cross section pulses: 15 repetitions
Repeat 3 sets.
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Sources:
- Musculoskeletal Anatomy and Human Movement – Lawrence A. Golding
