Firing your Transverse Abdominus Muscles

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 http://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

Advertisements
    • Colleen Sidhu
    • September 3rd, 2010

    Hi,
    Is it the tva that can “pooch” out and stay out if not contracting properly while exercising? I have strong abs but I have a bulge or pooch. I would like to corret this.
    Thanks,
    Colleen

      • themiraclebox
      • September 9th, 2010

      Hi Colleen,

      Firstly have you had a baby? If yes, have you checked for Diastasis Recti, i.e. Abdominal Separation? Do you have the Miracle Box DVD, to show you how to check? (This is within the DVD provided) you will be able to see if your abs have reconnected or not! There are also exercises that you can perform to rectify this problem which are on the DVD

      It can be common to have strong abs, and still have a bulge if you did not perform the exercises to rectify Diastasis Recti. If your abs have not reconnected after having a baby it is likely you will experience a slight bulge “pop belly”, depending on how long ago you had your baby this may be very difficult to rectify. However, it is very important that you contract your TVA during core exercises as this will only help the situation. If you have any further questions please do not hesitate to ask.

      The Miracle Team

      • themiraclebox
      • September 16th, 2010

      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 http://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

  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Advertisements
%d bloggers like this: