• How to strengthen TVA muscle?

  • Sources:

    To strengthen the transverse abdominis (TVA) muscle, several effective exercises have been suggested by the hosts of Mind Pump Podcast:

    1. Vacuum Exercises:

      • The vacuum exercise is particularly effective for targeting the TVA, as it involves drawing the stomach in towards the spine.
      • Consistent practice of this exercise can significantly help in tightening the waistline 1.
    2. Drawing-in Maneuvers:

      • While performing any abdominal exercise, such as crunches, you should simultaneously draw in the midsection. This means trying to bring your belly button towards your spine.
      • This technique not only engages the TVA but also the other core muscles, making the exercise more effective 2.
    3. Stomach Vacuums:

    These exercises, especially post-pregnancy, help in regaining abdominal tightness and reducing the lower belly pooch often seen due to weakened TVA muscles. For best results, regular practice is recommended.

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