Table of Contents:
Core Strengthening Progression for Back Pain and Stability using the Transverse Abdominis
Video taken from the channel: Align Therapy
Contracting transverse abdominis in a standing position
Video taken from the channel: Paulgibbophysio
TVA Activation Exercises (How to TARGET the Transverse Abs)
Video taken from the channel: Criticalbench
Muscle Functions: Transverse Abdominis
Video taken from the channel: Becky Fidler
Transversus Abdominis Muscle: Function & Origins Human Anatomy | Kenhub
Video taken from the channel: Kenhub Learn Human Anatomy
Preventing and eliminating low back pain: Strengthening the transversus abdominis
Video taken from the channel: GuerrillaZen Fitness
Transverse Abdominus Isometric
Video taken from the channel: Virginia Mason
As you begin to engage the transverse abdominis, the muscle starts to compress inward and increases the pressure within your abdomen in order to strengthen through the core and stabilize the lumbar spine. The importance of the transverse abdominis Each abdominal muscle provides its own unique contribution toward creating a strong and stable core.Unlike the rectus abdominis (or visible six-pack muscles), the TVA muscle fibers run horizontally, Handley says. A strong transverse abdominis compresses and flattens the belly, whereas the rectus muscle fibers run vertically and grow outward.
Good news if you’re sick of crunches: Forget about them—they won’t help strengthen your TVA.Therein lies the key benefit of targeting this hidden and oft-neglected core muscle: The stronger your transversus abdominis is, the more stable you’ll be, and the more strength.Lie on your right side with your right forearm below your shoulder.
Extend your legs, left foot on top of right. Tighten your core. Lift your hips to form a straight line with your body.
“The transverse abdominis is an intrinsic core stabilizer, which means it helps stabilize your core and spine to help your body function correctly,” explains Cori Lefkowith, Orange County-based.Keep your upper-abdominal muscles, back muscles, and hip muscles relaxed. Hold this position for 5 seconds making sure you continue to breathe. The point of this direct transverse abdominis exercise is to fire the transverse abdominis without firing the rectus abdominis muscle.
What Is the Transverse Abdominis The Transverse Abdominis (TVA) is one of the muscles that makes up the core. It is the deepest of the abdominal muscles and is important for the protection and stability of the spine. The fibers of the Transverse Abdominis run horizontally as.Some of the more important core muscles are the transverse abdominal muscles, located deep within the “six-pack” abs area. They run horizontally underneath.
4. ‘I can feel something happening in my pelvic floor muscles’ GOOD! The TVA is part of your core system of muscles, as are your pelvic floor muscles. When you draw TVA inwards, the pelvic floor should also lift. Remember, to really work your pelvic floor muscles, it’s a deep.The transversus abdominis works with the pelvic floor muscles to stabilize the lower (lumbar) back and pelvis.
These exercises will strengthen and pull your transverse abdominis inward, to create a slimmer midsection and build your core strength for smoother, injury-free movement. The Best Exercise to Strengthen the TVA.The transverse abdominis muscle is often not effectively trained and forgotten about when doing abdominal exercises. However, strengthening the transverse abdominis will help develop your overall core and abdominal muscles, give you more power and help reduce back pain.A strong core is important to protect and stabilize the spine and is important in the prevention of back pain.
Click read more to learn about what exactly is your core, and why having a.The core makes up more than just your abs. Your core is more than skin deep, and more than one muscle deep.
The transverse abdominis muscle is the deepest layer, pulling everything in to give you a waist and keeping your organs in that area safe.These muscles also work with the glutes and hip flexors to stabilize the pelvis. In simple terms, the deep core consists of the following muscles: Transverse abdominis: a deep abdominal muscle that works like a belt around your waist to protect your spine. Picking an item off the floor without properly activating this muscle will overload the.
The transverse abdominis muscle is often not effectively trained and forgotten about when doing abdominal exercises. However, strengthening the transverse abdominis will help develop your overall core and abdominal muscles to give you more power and help reduce back pain when performing the most simple to complex tasks.
List of related literature:
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from Singing and Teaching Singing: A Holistic Approach to Classical Voice, Third Edition | |
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from Neuroanatomy E-Book: An Illustrated Colour Text | |
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from Clinically Oriented Anatomy | |
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from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga | |
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from Pathology for the Physical Therapist Assistant E-Book |
107 comments
So Your Telling Me The SuperCalaFradgelisticExpealidocious Of EquaquAziEmblaclavecalAnterior PoretiuosOsmosisVenacukular Muscle Group Is What The Issue Is
Is it normal to experience a pulling pain in the kinda lowest lower abs? or is this just me being weak af in that area? xD
Thanks but fyi, you could’ve done it without those Latin labels for body parts:) Just one clarification if you’d have the time to reply I came across literature that says activating TA isn’t as simple as pulling in your stomach? Did you have a view on this? I saw at least three physios saying this.
This is worthless. highlight and show the muscle. horrible. pathetic. no wonder people graduate college and still don’t know anything. this is exactly the apathetic force that destroys all thing good. you should be ashamed of yourselves.
Man if hurts when I do them can’t breathe and I do a little flexing while doing them. Hurts a lot son of bitch lol
So then I’m not fat, I was wondering how a lot of fitness or bodybuilders, have high body fat like 15 to 18 percent body fat, yet there lower stomach isn’t sticking out like a belly pooch.
would you suggest performing these exercises with a Posterior pelvic tilt hold lead to better benefits?
Do you breathe and drop your pelvic floor before the 20 second hold?
hi… thank you for the video
i want to ask what is that hollow pouch like in the transversus abdominis allign with SIAS nearthe linea alba
Legend. Incorporated this into my daily roller routine, something is helping:)
Way too simplistic, 1 exercise is not going to cure your back pain. Infact, what I have found, more often than not, is that it isn’t because your TVA is weak, but rather it has forgotten to how function and integrate with every day movements, so your lower back is taking the load, when it shouldn’t be. That’s also one of the causes for APT.
Hi Can you just clarify please, should this be done 4 x 20 secs 4 times a day Regards
Can you use a TVA brace during compound lifts like during good mornings?
You have videos on like, everything I wanted to look up. Thanks man
So TA, as it’s secondary function, contributes to rotation of the spine? Thanks Kenhub
Sir please tell me that i have apt and weak abdominal… Can i do abs exercise like leg raise or not?
When are you guys going to have an app for the Ipad???? I could really use this for my anatomy class and kinesiology class
I don’t have any of these. All I have is muscle in the center to keep me up.
Hi, I was wondering if I could ask you for some pointers. I’m 5’6, 156 lbs, and I use an elliptical for half an hour, 8 resistance for 10 minutes, 5 resistance fir 10 minutes, 8 resistance for 9 minutes, then 10 for the last minute. I do 15-30 minutes of pushups and weight training after that. I’ve been doing 5 days a week with extra weight lifting during the weekend for about 3 weeks now but I still can’t seem to lose my damn belly fat. In fact, I seem to actually be gaining more at times. For the record, I’m on a fixed income and can’t cook worth a damn. My meals usually consist of either a can of soup with a can of vegetables added, pasta with sauce and hamburger meat, or chicken burgers with bread and a slice of cheese, usually 3 at a time. I only usually eat one meal a day and I drink coffee with 2 sugars and i powdered whitener. I don’t usually buy fruits and vegetables, other than canned veg., since it would usually go bad before I get a chance to use them and I buy all my groceries at the beginning of the month. I apologize for the lengthy message but I’m getting really frustrated. I am a new subscriber of yours and I’m going to start using the workout described in this video to see if it helps at all. Thank you very much for any help you could provide.
I watched another video where a back expert said this muscle won’t help strengthen the core. Not sure who to believe.
There is no way I’m doing this until i hear a testimonial from someone in the comments section.
Do you think this would be helpful on correcting an anterior pelvic tilt? I had a physical therapist say he thinks that’s the problem but I was there for my shoulder so that’s what he focused on. Thanks!
Thanks for this video! I really appreciate how much time you took to explain the exercise and how it works on the body, etc. Can’t wait to start feeling the increase in strength!
I wish you would highlight the particular parts when speaking about them.
was hoping he would start speaking english at some point, but it never happened
Why do talk so much about the internal and external obliques when this is supposed to be about the TRANSVERSE ABDOMINUS???
Just do some static work supine (on your back) with both knees bent in the air at 90*, hold for 10sec & build up to 90seconds
hello thanks for this, how many times a week would you recommend this? sorry if this has been asked before.
isn’t it the stomach vacuum wait but people saying sucking is bad for your breathing.
Would you recommend this exercise for someone with diastasis recti?
would this exercise be effective in helping my diastasis recti? I’m looking for exercises to close it, if you have any that would help.
Without labeling or highlighting the features you mention, or defining the terms that you use, these videos are not useful. A textbook is much more helpful. Sorry, but I have to be honest. Take it as constructive criticism and customer feedback.
This is the second video of yours I have found this morning that is helping my back pain. I am not sure I am doing it correctly though. I am obese so I can easily tell that I am sucking in my belly. I am also feeling difficulty breathing when doing so like you said I should. The thing I think is strange is I feel tense up to my neck when doing it. Am I doing something wrong? Thank you for these helpful videos!
Good explanation! I like this TVA variation, especially for my beginner clients.
*Transverse not transversus and thoracic is said as (thor-ra-sik) not (thor-ra-kick)
Can you do a video on a workout for the abs please?! Thanks so much blake
cute stomachs make the demo/explanation much more palatable lol. That aside, how are forced exhalation and stomach vacuums working the same muscle? I’ve seen vids where you more or less exhale your air and then you can suck your belly in like crazy just by blocking your breath while trying to inhale. The belly becomes very hollow and it seems like that’s what bodybuilders are doing (or were lol) but that doesn’t cause any kind of burning or muscle fatigue in the TVA. On the other hand, pulling your stomach back by invoking that muscle really does make it burn very quickly and you can still breathe while doing this except you can only take tiny breaths at a time. Are these two exercises doing anywhere near the same thing? I feel like the first vacuum style does nothing whereas the second one is the real deal. Am I wrong?
Edit: Like this guy https://www.youtube.com/watch?v=14veOCV46z8 he’s talking so much smack.. You can tell that after he exhales and sucks in his stomach as much as possible, it’s still like a full set of abs and everything is normal. But then he does the blocked inhalation (which he never mentions in the video at all, which will undoubtedly make people feel like they suck cuz they can’t go as far as him) and then his stomach becomes a complete vacuum but at that point you see all those muscles relax completely around his obliques etc, which makes me think that there’s absolutely no more muscular tension at that point anymore (also I have no idea who that guy is, his vid was just a few under yours, but he seems like a jackass cuz he’s not honest about what he’s doing).
I sit at a desk all day, will doing this exercise in my chair be ok? Love the videos
Your videos are by far the best ive found online to help me study for my massage test. Thank you so much for the slides, the info, and for your excellent speaking voice.
Hiya, thanks for the cool video. I was wondering will this strengthen the TVA muscle on a permanent basis or is it simply a warming up exercise? Was looking for the former. Looking to help better my breathing and have been told this muscle is important. Many thanks dude, hope to hear back from you soon
oh cool, seems like the forced exhalation function would relate to shouting or grunting to increase force in movement.
Love this stretch, though quick question: You say at 2:28 that you’re sucking your stomach in, and making your ribs pop out. This doesn’t mean you should be thinking about raising the chest at all does it? It’s right to simply think about pulling ones belly button through the back? This is how I’ve been doing it! Thanks!
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Just went through 10 of your videos, wrote down some exercises and I’m ready to get better. Keep up the good work!
Great video and amazing exercise! I can do this to strengthen my transverse abdominis to help heal my diastasis recti and decease the muscle separation too right? I would appreciate your response, thank you:)
Good video. You state 4 sets of repetitions but how many per set? Apologies if I missed it.
Have you looked into diastasis recti as it’s a problem not many know about
I love this, 3 years ago I went to one of the best orthopedic doctors i northern Europe due to incredible amounts of back problems, sprained disc, herniated disc, lumbagos etc etc. First thing he said was “well your posture sucks and you need to start activating your TA”, didn’t know shit about it back then. Today I always love how wherever I go I may not be the strongest but fucking hell my core is stable in the most insane positions:D
Good exercise.
but:30secs of demonstrating,
4:10 talking.
get some1 to demo it as you talk and point suff out. thanks for the info tho!
best intentions here, the word is pronounced quad-ru-ped. TVA is stabilizing muscle for your abdomen. cat cows and pelvic tilts would be good for rectus engagement but they aren’t ideal for training TVA
I have always done this exercise by blowing all air out and then suck it in. But my problem is that I am always running out of breath after a few seconds and I can only really contract the TVA for a couple of seconds also. I have no idea how I should breath during this. Can you help me?
but howdo you get to the back of the abdominal muscles? that is for the front part of them
If this exercise cures my back pain then I can never thank you ever thank you enough for it as I am in dreadful pain with it at the moment, so thanks a million for it.
hi becky I have hypertonic pelvic floor muscles will this help if I strengthen my transverse muscles please reply becky thanks
I’d like to find a TVA strengthening routine that is more aggressive, most seem to be better for activation (than strengthening).
I´ve got my belly out of my body, do i have a weak tranversal abd?
But this is strengthening your whole core in general. The abs are just the muscle, doesn’t mean you strong abs
Hope this works cause I am going to try it, and hopefully get rid of the bump in the lower ab area
I thought it was kinda cute how you said to pull your belly button “in”, but when you lifted your shirt you see that your belly button doesn’t go in at all. It’s an outie lol.
I’m having trouble, I was wondering if you could help me. I only feel the pull on my left side, I think I might have a deficiency on the right and would like to know how to correct this issue.
Great video, recently injured a disk in my lower back by losing my form on deadlifts. Been seeing a biokineticist who is helping me try strengthen my core, this video makes it really easy to know whether ur activating it. Cheers
My worry whenever I see this type of exercise is what is its affect on your internal organs?
each time i go to gym i remember how luckily that women don’t have that weak spots for hernia as men do
hey man thanks for the vid i think i have an anterior pelvic tilt as i cant squat with a straight back my butt and gut sticks out (yay) and my lower back always feels tight i will try this out and it seems like its just want i need i also sit on my crappy lumbar support chair all day when im not working
One thing you didn’t focus on which is really important is breathing while doing the exercise. So much harder to do but needed to activate properly.
Iv gotta suck what hard?..
On a serious note, gonna be trying this instead of a outstretched leg kick excerise my friend recommended from dance class that has been killing me.
i don’t get how those exercises work, what about stomach vacuums
this is good info, the tva is a tricky muscle to strengthen, so to develop 3 to 4 good exercises for it, you’ll need to try out and practice all the vidoes on it. Then it will make sense, especially when you start to make that mind muscle connection, then its like ‘ohh now i feel it’
I have an issue with my back..It feels that when I stand..I feel like my lower spine and back have zero muscle support..I can feel bad pressure on my spine when standing but hardly any pain..It also feels when i am standing that I feel like I am going to fall backwards..Also when i stand and rotate my waist I feel like I am going to collapse…so yeah lots of weakness on rotation of the waist..Any ideas?..Is there any core muscle exercises that would help me with my problem?.Any particular muscle that you think could be causing me these issues…I would be so happy if you could help me with my problem..Much thanks
This was a lot better info than other people with many more subscribers have put out. I have a question. I have ab veins but the part below my belly button still protrudes. Could that be because of a weak TVA? And do you think it can be remedied with enough TVA training?
When I was strength training, I was taught to extend my belly, especially when using a belt. Can that have weakened the TVA so much that my lower abs now protrude?
i feel my lower back(kind of bad way) when i suck my stomach hard as i can. is this mean i have weak transverse abdominal muscle or low back problem?
Wow, that is tough! Do you hold your breath during the 20 seconds? Thanks
dude, THANK YOU. so much. You’re fucking awesome, ive been struggling to find a excersize that hits this muscle and this just gave my whole body tingles and the most epic release ive felt in a long time after doing 4 sets of twenty, rock on man.
hey i’m 17 year old bodybuilder and this muscle is weak in my body (i’m lean but i have a belly) how long does it take to start seeing results??
I can’t help but contract my rectus abdominus a lot in this exercise. Is that ok?
I wish there was a pointer pointing out each structure. I’ve been attending a physiotherapist and by various exercises he want’s me to learn how to isolate and 20% activate the lateral abdominal muscle. It would be good if I could understand what it looks like and where it’s attached get some idea of what it is I’m trying to activate and what the muscle does and where it’s attached
You talk so much but I forgive you because you’re good to look at
Hello, I found your video because I looked up lower back pain. I work out 3-5 times per week, mixing running, swimming, intense interval training (core work), and cycling. I have always had back pain since I was a kid..I was active and a pretty intense swimmer since age 8, which is what I attributed the pain to then. I’m 30 now, and for the last 12 years it usually gets bad when I stand for a long time or when I have my period. My grandma and great grandma had lower back pain, but they were much shorter than I, and less active. However, I just started working a job where I sit a lot more than I used to…. I am going to do what you suggest in this video as well as another you posted on the stomach muscles, but I told you all of this information (sorry) in case you can maybe offer any other advice. I’m really scared of having this pain for long term, and I feel like its getting worse. By the way, are you a licensed physical therapist? Thank you so much, I found your videos helpful.
I’d like to know if anyone has has persistant back “aches” not an “ow pain”. And if doing this has helped them.
And also can you do a video on exercise and how it affects your organs and your posture?!
is this muscle (transversus abdominus) activate in Standard plank exercise???
I suck in my stomach and run out of breath very quickly how do you hold it for 20 secounds? am i not activating it correctly?
I am trying to strengthen my ta, when I suck my stomach in is it normal to feel your hamstrings tighten at the same time
So to work the Transverse Abdominis under load, do you recommend doing 50% max load back squats with the belly sucked in as much as possible? Of course one would need to breathe, but I guess you can take the breath after the rep.
in yoga there is a thing called kapalbhati where its suggested to do reps of forceful exhalations while sucking in the belly button. which is better, vacuuming and holding or doing reps?
Hey, thanks for the video man, with this and other exercises to strengthen this muscle I found, this should help me get in better shape to go into the military. This was very helpful man.
is this muscle (transversus abdominus) activate in Standard plank exercise???
hey i’m 17 year old bodybuilder and this muscle is weak in my body (i’m lean but i have a belly) how long does it take to start seeing results??
I am sure you can learn more on Unflexal page. Best workouts ebooks on net.
Thank you so much for explaining and demonstrating these so well.
That last exercise activates that trans muscle much better if you if you do the arm and leg at the same time. And isolating and holding the tva for 10 seconds for 5-10 reps is also better than that pelvic tilt.
perfect, just what ive been looking for three years, THANKS!
Does that help to strengthen the TVA by doing these 3 exercises?
Mate, not sure if you have encountered this, when I brace, I only can feel my right core/abs working but not my left. Do you have any exercises to activate my left core a bit more?
Thanks in advmce
I tried the first one a bit when i was sitting and it’s really intense, now let’s try it on the floor.
Edit: in the floor the abs works a lot more, this really trains the core
How bout a gym tour…? I see some interesting pieces back there…
Is there a modification where I can do this in my chair at my desk?
Thanks for the good demo, my PT sent me home to work on this.
This is the muscle that is cut and damaged/weakened when a woman gets a c-section. I wish more fitness experts would focus on exercises for women who have had a c-section. It weakens these muscles, and then pulls on the back. Then when you are trying to strengthen the tranverse, it will hurt your back…
What exercises do you recommend for Diastasis Recti/ Recti split and how long do you think it will take to get it closed back up?
rofl wtf? these exercises won’t directly train the TVA, the hell is this guy smoking
coming back here after doing different variation of this (stomach vacuum ) exercise for a while, too bad i find out all my past abs exercise and INCORRECT(not using my TA at all) every possible exercise that involves core strength my abs stuck out, even a simple leg lift can;t be correctly done, any suggestion on how to better improve this problem, i have been doing this for about 2month now i guess,would love to hear some of ur advises
hey do you think i can do crunches/reverse crunches while holding my TA?, i feel when i’m doing crunches i’m not using my TA at all and my”six-pac” abs just stuck out a lot
Sorry about that mini rant, but if they seriously open a topic on an open forum they should be set straight. For their good. They should be asking about the difference or asking about the difference where the ‘net will show them.
May i ask how many sets and reps for each exercise? Tks ^^.
Great video. Thank you. Trasverse abdominis atrophy is making my iliopsoas and booth adductors tight all the time. Hope this will fix my pelvic tightnes too.