You might have heard the term transverse abdominis at the gym as the muscle to train if you want flat abs. The transverse abdominis (TVA) muscle, however, is more than just a tummy tightener. While the TVA does act as an abdominal girdle, it also is one of the main core muscles responsible for supporting your spine and torso. This muscle wraps horizontally around your stomach and inserts into your spinal column. Exercises for the TVA may seem a bit strange when compared to traditional ab exercises, like crunches or sit-ups, but an increase in balance and core strength is worth the adjustment.
Horse Stance
The horse stance exercise for the TVA is very different from the horse stance widely known throughout most types of martial arts. The abdominal horse stance exercise is done from a position on the floor with you on your hands and knees, somewhat like a horse. Your abs should be squeezed tight, with your spine straight. Then, kick your right foot back, not unlike a horse kicking at its rear. Extend your leg straight up to hip level. At the same time, lift your left arm up to shoulder level. Maintain a straight spine and neck throughout the exercise. Place your left hand and right knee back on the floor, and then repeat with the opposite arm and leg.
Reverse Hyperextension
The reverse hyperextension exercise uses a stability ball. As soon as you lie on the ball, your TVA should be squeezed to assist in keeping your body on the ball. Assume the starting position for this exercise by placing your hands on the floor in line with your shoulders with the ball under your stomach. Begin with your legs straight behind you and your toes resting on the floor. From there, proceed to lift your legs straight toward the ceiling, until they form a line from feet to shoulder. Squeeze your glutes as you raise your legs, and never stop squeezing your abs, even as you lower your legs back to the floor.
Neutral Spine TVA Contractions
Compared to the other two exercises, this one may seem simple and, possibly, a waste of time. However, TVA contractions strengthen your abs and teach your body proper spinal alignment, increasing the effectiveness of other exercises. The exercise is done lying on the floor, with the head resting in the palms of your hands. The elbows are opened wide and relaxed on the floor, and your knees are bent, with the feet on the floor. The lower back will arch naturally off the floor. You can place one hand under your lower back to check the angle. The hand should fit easily, but the arch of the lower back should not be much greater than the space of your hand. From this position, pull in your abs, as if bringing your belly button all the way to your spine, and hold for as long as you can. Do not move any other part of your body.
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