Introduction
The transverse abdominis (TVA) is one of the most important core muscles for stability, posture, and injury prevention. Often overlooked in traditional ab workouts, this deep abdominal muscle acts like a natural corset, supporting your spine and improving functional movement. In this video guide, we’ll show you how to perform a TVA activation exercise correctly for maximum results.
Why Strengthening the Transverse Abdominis Matters
- Supports lower back health and reduces injury risk
- Improves posture and spinal alignment
- Enhances performance in sports and daily activities
- Helps with postpartum recovery and core rehabilitation
How to Perform the Transverse Abdominis Exercise
Step-by-Step Instructions
- Start Position – Lie on your back with knees bent, feet flat, and spine neutral.
- Find Your TVA – Place your fingers just inside your hip bones to feel the muscle activate.
- Gentle Contraction – Slowly draw your belly button in toward your spine without holding your breath or tilting your pelvis.
- Hold and Release – Hold for 5–10 seconds, breathing normally, then relax.
- Repeat – Perform 10–15 repetitions, building endurance over time.
Tips for Success with the Transverse Abdominus Exercise
- Keep your breathing steady—don’t hold your breath
- Move slowly and with control
- Focus on quality, not speed
- Avoid tightening other muscles like glutes or upper abs