About your TVA...

Nov 26, 2020

 by Emily Mueller


Tighten your abs as if you’re about to be punched, or simply pull your belly button towards your spine; that’s the work of the Transverse Abdominis (TVA). 


The TVA  is considered one of the most important parts of your core. It connects to the rest of your abdominal muscles, which we learned about in previous weeks, laying like a belt underneath them all, wrapping around one side of your body to the other. 


The TVA has four major roles: 

  1. Bringing the abs towards the spine (drawing in the belly button)
  2. Compressing your ribcage (like in an exhale) 
  3. Creating intra-abdominal pressure (think “bracing” before heavy squats or even in a press to avoid the ribcage and pelvis coming further apart) 
  4. Moving the pelvis and/or ribcage for the lumbar spine movement.

If you are sitting, and you raise your arm from the side and up, you can feel the opposite side of your TVA will activate to stabilize! 


This muscle is so important to learn about- and studies done on the TVA all support the notion that the more demanding a movement is, the more the TVA is activated: 

Side plank, Bird-Dogs, and Deadbug progressions will strengthen your TVA, and every time you get a PR, hold a longer plank or try a more difficult sit up variation, your TVA is getting stronger. 


We hope you enjoyed the past 4 weeks of “Abs of Thunder Thursdays” and saw the usefulness of this muscle group across the board! 


Keep your abs strong which in turn carries over to spine-health and overall stability and strength. 


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