Whether you are a regular exerciser or not, whether you belong to a gym or participate in regular sports, there are two important reasons for you to train your transverse abdominis (TVA) muscle:
- To stabilize your core to eliminate and prevent low back pain.
- To flatten your belly.
I’ve put together a series of FREE videos of great exercises you can follow to learn how to train this vitally important muscle. These exercises require NO EQUIPMENT. You can do them anytime, anywhere.
Here’s the sequence in order from least to most challenging. Start at the beginning and perfect each one before moving on to the next exercise:
- Tummy vacuum
- Lower abdominal No. 1
- Lower abdominal No. 2A
- Lower abdominal No. 2B
- Lower abdominal No. 3
- Lower abdominal No. 4
How can you find your TVA muscle?
- Lie on your back.
- Put one hand on each of your hipbones.
- Draw an imaginary line between your hipbones.
- From about 2 inches below your belly button, lift towards the crown of your head.
Here’s one way I like to explain the transverse abdominis to my clients.
If you go to any Home Depot store, you will see many workers wearing a thick black belt around their waist to protect their lower back.
Your TVA acts like an internal weight belt to protect your low back.
It originates on the lateral third of the inguinal ligament, anterior iliac crest and thoracolumbar fascia. Its action is to compress the abdomen.
Even if you are a regular exerciser, you may not know how to stabilize your core correctly to eliminate pain and look the way you want to look.
Strengthening your TVA can go a long way to helping you solve important problems:
- Recovery from childbirth
- Eliminating low back pain
- Get rid of hip pain, as the TVA stabilizes your pelvis
- Sacral joint instability
- Improving your golf game
- Healing scoliosis
- Improve your posture
- Maintain good balance, especially as you get older
Many women who have given birth by C-section have difficulty activating this muscle. Doctors have to cut multiple layers of connective tissue and abdominal muscles in order to perform a cesarian section.
If you have given birth by C-section, you may need help awakening your TVA and rebuilding your pelvic stability. This is why even decades later women can continue to suffer until and unless they retrain the muscles in this area.
Even if you had a vaginal birth, these muscle stretch and may have become unstable.
In addition, your diet plays a factor. If you are eating foods that do not agree with your body, you may have difficulty accessing the stability of your TVA.
I can use kinesiology to determine your food sensitivities and teach you how to heal your gut so that you can finally flatten your belly.
If you have had trouble with your lower belly muscles, are suffering from low back pain, need to improve your sports or have had trouble with your balance, call today to set up an appointment at 678-612-8816 or email firstname.lastname@example.org.