How to strengthen TVA muscle?

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:

   • Stomach vacuums are a classic bodybuilding exercise that effectively trains the TVA.
   • These can be practiced daily as they do not create much muscle damage but rather help in strengthening the TVA through consistent tension 3.
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       1

       Targeting the Mom Pooch

       00:39:48
       
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       2

       Strengthening the TVA

       00:48:33
       
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       3

       Daily Stomach Vacuums

       00:56:57
       

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.