Muscles / Core
Transversus abdominis (TVA)
Core · Core
How it works
| Origin | Iliac crest, thoracolumbar fascia, costal cartilages 7-12 |
|---|---|
| Insertion | Linea alba and pubic crest |
| Actions |
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Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
The bracing muscle. Cue 'stiffen as if about to be pushed', not 'suck in'.
Say the muscle, not the group
Clients and interviewers both notice the difference between "transversus abdominis" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Suitcase hold | Carry | Dumbbell | 1/5 | Open |
| Bird dog | Core / anti-movement | Bodyweight | 1/5 | Open |
| Dead bug | Core / anti-movement | Bodyweight | 1/5 | Open |
| Pallof press | Core / anti-movement | Cable | 2/5 | Open |
| Front plank | Core / anti-movement | Bodyweight | 2/5 | Open |
| Farmer carry | Carry | Dumbbell | 2/5 | Open |
| Side plank | Core / anti-movement | Bodyweight | 3/5 | Open |
| Suitcase carry | Carry | Dumbbell | 3/5 | Open |
| Ab wheel rollout | Core / anti-movement | Bodyweight | 4/5 | Open |
| Overhead carry | Carry | Dumbbell | 4/5 | Open |
Also trains this muscle as a secondary mover
Incline push-upTandem stance holdSingle-leg standPush-upGoblet squatLandmine pressBarbell overhead pressHalf-kneeling single-arm lat pulldown