‘I’m a personal trainer — these are the 5 best exercises you can do for your “corset muscle,” and no, none of them are sit-ups’

Your transverse abdominis — also known as your ‘corset muscle’ — has a lot of crucial functions. This muscle, located deep within your core, supports your spine and pelvis, facilitates breathing and other bodily functions, and protects internal organs as well as the lower back. When activated, your transverse abdominis draws inward to create stability (hence its catchy nickname).

While popular core exercises like sit-ups, crunches, and bicycles are great for strengthening the more superficial abdominal muscles, they don’t effectively target the transverse abdominis. If your ab day doesn’t include a few moves specifically for your ‘corset muscle,’ you could be setting yourself up for instability and injury in the future.

The next time you roll out your yoga mat, give these five deep core exercises a try.

How to do the 5 exercises for your ‘corset muscle’

Be sure to check with your medical team before starting any new activity. While these exercises are appropriate for most fitness levels, they can be challenging to do correctly – especially if you’re a beginner. Consider meeting with a certified personal trainer so they can offer form guidance and modifications, if needed.

You’ll just need a yoga mat and a little space on the floor for this routine.

Start by holding the plank and side planks for 15-30 seconds. As you get stronger, you can push that time up in 15-second increments until you reach 60 seconds (or longer).

Aim to complete 10-12 reps of the heel taps, swimming, and birddog exercises at first. Work your way up to 15-20 reps as your strength and endurance improve.

1. Heel taps

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core muscles.
• Lift both knees above your hips.
• Slowly lower your right heel to the floor.
• Lift it back up to the starting position.
• Slowly lower your left heel to the floor.
• Lift it back up to the starting position.
• Continue alternating between the two sides for 10 reps each side.

2. Plank

• Come to all fours on your mat.
• Place your elbows on the mat, directly underneath your shoulders.
• Engage your core.
• Step your feet back behind you.
• Hold in this position for 15-30 seconds.

3. Side plank

• Lie on your right side.
• Place your right elbow beneath your right shoulder.
• Elongate your legs and engage your core.
• Lift your hips off the mat.
• Hold in this position for 15-30 seconds.
• Repeat on the other side.

4. Swimming

• Lie on your stomach.
• Reach your arms out in front of you.
• Engage your core and glutes.
• Lift your head, shoulders, and chest off the floor.
• Lift your right arm and left leg towards the ceiling.
• Lower your right arm and left leg back down.
• Lift your left arm and right leg towards the ceiling.
• Lower your left arm and right leg back down.
• Continue alternating between the two sides for 10 reps each side.

5. Birddogs

• Come to all fours on the mat.
• Engage your core.
• Reach your right arm in front of you while lifting the left leg off the mat.
• Hold for a few seconds.
• Return to the starting position.
• Reach your left arm in front of you while lifting the right leg off the mat.
• Hold for a few seconds.
• Return to the starting position.
• Continue alternating between the two sides for 10 reps each side.

Benefits of the 5 exercises for your ‘corset muscles.’

These exercises all address transverse abdominis strength and endurance. A strong and conditioned transverse abdominis better stabilizes the spine and pelvis, which can prevent injury, improve athletic performance, and make everyday tasks easier.

Side planks, swimming, and birddogs also strengthen your internal and external obliques, erector spinae, and glutes, which all provide additional support and stability for the core.

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