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🔥 TVA Activation & Core Control 🔥
Learning to engage your deep core (transverse abdominis) is the foundation for stronger lifts, better posture, and a tighter waistline. Here’s how to do it:
Step-by-step:
1️⃣ Lie flat on your back, knees bent, feet lifted to tabletop position (knees over hips, shins parallel to floor).
2️⃣ Tuck your chin slightly and flatten your lower back into the mat — no space under your spine.
3️⃣ Inhale through your nose, expanding your ribs out to the sides.
4️⃣ Exhale slowly, draw your belly button in and up — like you’re zipping up tight jeans. This is your TVA engagement.
5️⃣ Hold this engagement while maintaining steady breathing. Aim for up to 40 seconds without your low back lifting off the floor.
Add movement:
👉 Tap your heels to the ground and return to tabletop — keep your TVA engaged the entire time.
👉 When you’re ready, progress into dead bugs, moving opposite arm and leg while your core stays tight and spine neutral.
Coach’s Tip: Quality over quantity — if your low back arches, reset and reconnect before continuing.