The transversus abdominis, or TVA, is a sheathe of muscle that wraps around your abdominal cavity like a corset, surrounded and held together by fasciae. It works with other deep muscles in your spine and torso to keep your torso in place when you move your limbs, for example, when you walk, lift, or kick. Therefore, almost all exercises that require you to move your body in different directions will train your TVA automatically, says physical therapist Gray Cook, author of "Movement."
Misconceptions
Some fitness professionals may tell you to suck your abdominals in to activate your TVA when you perform certain exercises, such as when you do the plank or sit upright. However, the TVA is a stabilizer, which is constantly activated unconsciously when you move, explains Cook. Therefore, sucking your abs in or tightening your abdominal muscles are not the most effective ways to train your TVA. Practicing abdominal breathing or exhaling quickly when you lift a heavy object over your head automatically engages your TVA.
Lifting Techniques
Any exercises that involve lifting a weight over your head or off the ground should automatically engage your TVA. This is necessary to protect your spine from injury and to maintain your alignment and balance when you lift something over your head. Some of these exercises include the standing shoulder press, kettlebell snatch and press, squat and overhead press with a barbell, and kettlebell deadlift. When you lift, exhale through your mouth; your TVA and deep spinal muscles should automatically compress to protect your spine and organ. When you lower the weight, inhale through your nose, and expand your abdomen.
Basic Qi Gong Breathing
Qi gong is an meditative exercise from China that enhances relaxation and body awareness, improves balance, and reduces mental and physical stress. Like yoga, qi gong focuses on abdominal breathing, which requires you to coordinate the breath with the movement patterns. Your TVA works with other breathing muscles, such as your diaphragm, to perform abdominal breathing and maintain your center of gravity. To do the basic breathing exercise, stand with your feet about hip-width distance apart and keep your hands by your sides. With your knees bent slightly and your hips tucked beneath your torso, inhale through your nose, and gradually bring your arms in front of your chest with your fingers and wrists relaxed. When you have reached the end of your inhalation, hold your breath for two seconds, and exhale slowly out of your mouth. Lower your arms slowly down by your sides.
Plyometrics
Plyometrics involve performing fast and powerful movement patterns repetitively over a short period of time. This type of training is essential for many sports that require fast, repetitive movements, such as sprinting, football and gymnastics. Your TVA and deep spinal muscles prevent jarring of your internal organs and joint injuries when you move quickly. Sample exercises include squat jumps, medicine ball throws, and fast jump rope exercises.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- Qigong For Beginners
- "Movement"; Gray Cook; 2010
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