TVA [The Ultimate Core Exercise] How To
What is the most effective ab exercise?
Transversus Abdominis Vacuums are one of the most beneficial ab and lower back exercises that I have found.
The TVA muscle is an internal muscle that does not connect to a bone. This, in turn, creates a internal waist band around the lower abdomen and lower lumbar spine.
In strengthening these abdominal muscles, we not only are able to obtain flatter stomachs and inches off the waist, but also able to strengthen one of the most injured areas in all of fitness weightlifting and sports, the lower lumbar. Recent studies have found TVA vacuums to increase mobility and reduce pain in car accident survivors dealing with spinal or neck issues.
Bodybuilding and Arnold Shwarzenenegger. I brought vacuums to popularity showing its ability to bring some Greek god aesthetics to the stage. One can compare golden era bodybuilding athletes (Frank Zane, Arnold Shwarzenegger, Franco Columbo) to the mass monsters of the 80’s and see the tremendous difference that daily vacuums play on physique outcome. While both are eating massive amounts of calories and carbs, one attains a bubble gut while the other stays well trimmed at a 28” waist.
So the benefits are pretty clear! Why aren’t you doing them twice a day? Well probably because you don’t know how to exactly! Do not fret!
I have created a step by step to achieving this new tummy muscle:
Deep cyclical breathing: Get yourself into a deep breathing rhythm, in through the nose deeply, hold, out through the mouth, hold. Repeat.
Upon deep exhale contract Navel to spine: This process should feel like you are pulling your stomach up under your ribs. It is very difficult to pull deep at first but will improve quickly
Breath through the contractions: Attempt 30-60 second holds while breathing through contractions. Holding your breath is ok to engage the vacuum but regular breathe should follow.
Release, Re-engage, Repeat!
After your time limit has ended, relax the diaphragm for no longer than 10 seconds, and then re engage them and go again! Doing vacuums for a total of 5 minutes in the morning and at night will dramatically change your fitness.
