The transversus abdominis, or TVA, is a deep abdominal muscle that surrounds your organs and your spine. It works with other stabilizing muscles to keep your spine and pelvis in alignment when you move. Fitness professional Anthony Carey, author of "Pain-Free Program," states that the TVA cannot be isolated to function since it shares many fasciae connections and nerve innervation with other abdominal muscles. The TVA also functions reflexively, meaning that you do not need to make any conscious effort to activate it. Therefore, strengthening your TVA should incorporate multiple muscle groups and movement patterns.
Standing Cable Chop
Step 1
Set the height of the handle of the cable machine to the highest setting. Stand with your shoulders facing the handle and your legs about hip-width apart. Grab the handle with both hands.
Step 2
Exhale and pull the handle down and across your body to your left hip without moving your body or legs. Keep your arms close to your body as you pull.
Step 3
Reverse the movement pattern gradually while maintaining your posture. Perform three sets of 8 to 10 reps on each side of your body.
Four-Point TVA Breathing
Step 1
Kneel on the ground on your hands and knees with your hands below your shoulders and your knees below your hip joints. Keep your head and neck in alignment with your spine and pelvis.
Step 2
Inhale deeply in your stomach so that your belly expands toward the ground like a balloon.
Step 3
Exhale and push your belly into your body cavity. Do not move your spine as you breathe. Perform two sets of 10 breaths.
Soccer Throw
Step 1
Hold a 6-lb. medicine ball over and behind your head, and stand about 10 feet away from a sturdy wall.
Step 2
Step forward twice and throw the ball against the wall without moving your spine.
Step 3
Catch the ball after it bounces on the ground once, and repeat the exercise as fast as you can with control. Perform three sets of 8 to 10 throws.
Tips and Warnings
- Almost all weight-lifting and bodyweight exercises use the TVA to support your body when you move, including pushing, pulling, squatting, and overhead lifting exercises. Even many daily activities, such as carrying a child, raking leaves or doing household chores, requires your TVA to function to prevent injuries and improve movement patterns. Physical therapist Gray Cook, author of "Movement," recommends that you do need to be constantly conscious about strengthening your TVA since your body automatically uses it if you exercise correctly.
Things You'll Need
- Cable column machine
- 6-lb. medicine ball
References
- "Movement"; Gray Cook; 2010
- "Pain-Free Program"; Anthony Carey; 2005
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