Try an exercise to physically engage the TVA. Lay on your back. Imagine pulling your belly button up into your spine. If needed, use your finger to gently give your body a physical cue. Don’t hold your breath but continue breathing normally. You should be able to carry on a conversation. The muscle you are using is your TVA. [2] X Research source It is important you learn how to engage this muscle, because you may need to specifically focus on and use this muscle during some of the exercises or else you will not get the full benefit. When doing any of the exercises in this article, make sure you are thinking about your TVA and engaging it.
This is very similar to a regular bridge, but slightly modified to work your TVA as opposed to your hamstrings and glutes. The main difference is that there is a very limited range of motion compared to the bridge. Without the mental focus on the TVA, the hams and glutes will do the job of lifting, so make sure you are concentrating on using your TVA. The key to this exercise is practice. You will begin to feel when you are isolating your TVA to pull your body up, rather than your back muscles. Start with 2 sets of 5 repetitions and work your way up to 3 sets as you become more accustomed to the exercise.
Try a side plank to mix up your workout. Start out resting on your side, legs straight, feet stacked on top of each other. Prop your body up on your bottom arm, which should be bent. Contract your abs and use the movement to raise your hip off the ground, holding yourself up on your bottom arm. Your head, spine, and legs should be in a straight line.
Focus on your form, making sure you are stabilizing your core, keeping the pelvis from rotating, and holding the rib cage and pelvis in horizontal alignment. Try doing eight to 16 pedals. Repeat this in sets of 3 for a full ab exercise that really works your TVA. [9] X Research source To make the exercise more challenging, straighten your legs.
You can also do this with your lower body on the ball. Start with your shins on top of the stability ball with your palms on the floor. Raise your hips and then bend your knees toward your chest, rolling the ball forward. Hold this position for a couple seconds and then roll the ball back to the starting position.
You can also try doing V-ups. This follows a similar motion as the above exercise only you leave your legs straight and lift them to a 45 degree angle. Similarly, lift your upper body until your legs and arms form a “V” shape, again making sure the spine is straight and your TVA muscles are fully engaged and contracted. The medicine ball with help with resistance. [12] X Research source
Make sure to keep your abs tight through the entire exercise to keep them engaged and protect your spine.
Make sure your core is always engaged and that your spine is straight. Do not round the spine, twist, or allow yourself to sag. Your body needs to be straight or you risk injuring your spine. You may want to begin by placing the ball under your knees and improve your balance and strength before performing the exercise with the ball under your feet. If your feet slip off the ball, you may twist your spine and injure your back.
Attach the band to a high, stable structure (like a door frame). Hold the end of the band in your hands as you stand on your knees. Bend forward, holding the band, until your face touches the ground. Slowly return back up to the kneeling position. [15] X Research source Flip this exercise. Anchor the band on a low support (like around the leg of a very heavy sofa that won’t slide). Lay on your back with your knees bent at a right angle. Hook the band with the tops of your feet, then scoot back until you feel tension in the band. Contract your abs and pull your TVA in toward your spine. Use your abs to draw your knees toward your shoulders, keeping your spine straight. Hold, then return to the starting position. Do 12 to 15 reps. [16] X Research source
