Have you heard of “deep core work”?
It’s different than the sit ups and crunches you may have grown up with— it’s abdominal muscle exercise that specifically targets the transverse abdominis muscle (transverse abs, or TVA).
The TVA is also called the corset muscle, because it pulls in your waist and holds your organs in place — like a natural corset.
This has aesthetic benefits as well as functional ones:
less back pain
more power in your movements
better posture
more stability when you’re bending and twisting
better athletic performance
It is especially important for women who have ever been pregnant to keep an eye on their TVA strength, since pregnancy weakens this very important muscle. And even if your last pregnancy was many years ago, it’s possible that your TVA has remained weak if you haven’t specifically rehabbed it.
If you want some simple ways to target your TVA, here are a few. Concentrate on doing the movements SLOWLY, with control, and “feeling” your TVA activate as you do them.
*Pelvic tilts, lying flat on the floor.
Concentrate on really pushing your lower back into the ground, flattening it out to turn on your TVA. Hold for a few seconds, then relax, and repeat 10 times.
*Heel slides.
- Lie on your back with knees bent, feet flat on the floor.
- Keep your lower back pressed into the ground while you slowly slide one heel forward and back along the ground, while maintaining core activation throughout.
-Try hard to keep your lower back from arching or lifting. If it starts to arch despite your best efforts, don't slide your heel out any farther, start bringing it back in at that point.
- Try for 10 slides per heel per set, work up to 3 sets.
*Dead bugs.
The technique is everything here. Do not rush.
-Start on your back with arms straight up toward ceiling, legs bent to tabletop position (90-degree angles at hips and knees)
- Press your lower back into the ground
- Maintain the flat back position while extending the right arm and left leg.
-Bring them back to the start, then do the opposite sides.
-Stop at the point where your lower back starts to arch, if needed— it’s better to do a smaller range of motion and work your way up to a larger range of motion as your TVA strengthens over time.
-Try for 10 reps per side per set, work up to 3 sets.
Doing these exercises a few times a week is a great way to start working on deep core strength.
And of course, if you’d like to get a comprehensive workout program that includes TVA exercises, plus coaching on nutrition, lifestyle, and supplements; let me know :) I’d love to help!
