Movement guide
Transversus abdominis
A deep layer that contributes to abdominal pressure and trunk stability.
The deep abdominal wall works as part of a coordinated brace.
01
Dead bug
Control · Bodyweight
Also works
Rectus abdominis, obliques; hip flexors control the legs
How to perform
Lie on your back with hips and knees bent. Slowly extend the opposite arm and leg, then return and alternate.
Keep your ribs down and lower back position steady.
Example volume · 3 sets × 6–10 / side
02
Pallof press
Anti-rotation · Cable
Also works
Obliques, rectus abdominis; glutes stabilize
How to perform
Stand side-on to a cable with the handle at your chest. Press forward, pause, and return without turning.
Keep your hips and shoulders facing forward.
Example volume · 3 sets × 8–12 / side
References
openstax.orgCommunity draft · awaiting expert review