Hi Everyone,

Todays blog is really important for all of you wanting to tone up your waistline. I’m going to show you how to find, contract, and sustain your transverse abdominus muscles (TVA). These are deep muscles (highlighted in red in our image) that comprise part of your ‘core’, and learning to control and strengthen them is necessary not only to flatten your tummy, but also to help maintain good posture, alleviate back pain, and prevent injury.

To find your TVA, lay on your back and put your fingertips inside your hip bones, (or ASIS for those of you with knowledge of Anatomy and Physiology). Cough, and you should feel the muscles beneath your fingers twitch. That is your TVA. To contract the TVA take a deep breath in, and then breathe out and at the same time pull your belly button in towards your spine. Those of you who’ve done any pilates will have done this before, and will have heard of the term ‘navel to spine’ many times. To see this movement in all its glory, click here. (virtual image provided courtesy of www.lifestylexperts.com)

When you’ve got the hang of this, try holding it for 10 seconds while continuing to breathe. It will be tricky at first but once you’ve learned to ‘fire and sustain’ the TVA you will be able to switch it on any time you exercise, lift baby, or do anything else that requires effort.

If you have any questions on this or any other exercise issue please get in touch. I’d also welcome your comments as to whether you find this info useful, and what I can do to improve the blog. What would you like to hear? Let me know.

Healthy Regards

Mark