Don’t forget about this crucial core muscle.
Having a six-pack isn’t always synonymous with having a strong core.
What Is the TVA Muscle?
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What Does the TVA Muscle Do?
“Therefore, someone with a weak TVA will likely have weak butt and leg muscles too.”
Good news if you’re sick of crunches: Forget about themthey won’t help strengthen your TVA.
“Instead you have to find a mind-body connection to the action of the muscle.
Just bybreathingand thinking about how it wraps around your body will engage it.”
Bird Dogs
1.
Start on all fours with your spine in a neutral position.
Inhale through your nose again and bring the arm and leg back to the start position.
Exhale through your mouth again and extend the opposite arm and leg.
Aim for eight reps on each side.
TVA Counting
1.
Keep your belly button on your spine and begin to count out loud.
Start by holding and counting to 10 and build to 25.
Knee Hovers
3.
Inhale as you lower the knees with control.
Aim for eight reps.
Core challenge:Hold the connection and hover the knees for one minute.
Employing all three principles can help you better engage your core, she says.
2021;57(7):702. doi:10.3390/medicina57070702
