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Workouts / Сильный кор и пресс
206
Workout

Deep core: transverse muscle

~50 min.
~600 kcal
⁉️ Comments

The transverse abdominis is the body's primary "corset" — a muscle most people never consciously train. Located deep beneath the rectus abdominis and obliques, it acts as a natural support belt: it stabilizes the lumbar spine, holds the internal organs in place, and generates the intra-abdominal pressure needed for safe execution of any strength movement. Without adequate tone in this muscle, even the most defined six-pack won't protect the back from overload.

This workout is built specifically around the deep core — through instability, rotation, slides, and plank patterns on suspension straps. The suspension format is ideal for targeting the transverse abdominis: the body is forced to balance continuously, which means the deep stabilizers engage with every rep, not just in isolated exercises.

  • This workout suits those who want to strengthen their core, improve posture, and reduce strain on the lower back.
  • Difficulty level is intermediate: basic coordination and the ability to hold a plank are required.
  • Perform each exercise with a focus on drawing the abdomen "in and up" — this is how you activate the transverse abdominis.
  • Pay attention to your breathing: exhaling on the effort helps the deep core engage more effectively.

Progress by adjusting your body angle — the further you lean away from vertical, the greater the load. Start at a comfortable angle and increase the challenge as your core stability improves.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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