Inner belly muscle - How to train your Transverse Abdominus (TVA)

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How to Train your Inner Core - Specifically the Transverse Abdominus (TVA) Muscle

The transverse abdominis is located in the abdomen immediately inside of the internal oblique muscle. It is one of the innermost muscles of the abdomen.

Just like the other core muscles, the main roles of the transverse abdominis is to protect the internal organs by holding them in place, and also support the torso by maintaining abdominal wall tension that stabilizes the spine.

Coach Zach is going to show you three different methods of strengthening and tightening the TVA muscle. Not only will this change you're physique, and give you a slimmer tighter waist. This will also strengthen core stability muscles, and alleviate back pain and tightness.

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[Criticalbench]

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[ArlieB]

You nailed my condition: bloated belly yet hard, six pack on top, low back tightness and pain. 😮 This was one of the simplest, clearest yet complete tutorials for being a short video. Excellent.

[sessins]

This exercise has seriously helped reduce my abdominal bloating problems.

[jopeDE]

Your view views show, that these are the most overlooked muscles, even though they are one of the most important ones today. Also because the exercises are not as flashy. Great video!

[tristanstadtmuller]

Just take deep breathes? Amazing! I’m going to start utilizing this. Thank you.

[nichobee]

Especially for tall people out there, this is absolutely critical for posture.

If you have a weak trunk then your lower back will sway forward, and then everything else above will sway forward with it - your diaphragm, your shoulders and your neck. It's not nice.

Plank holds are great as well. I can only hold a plank for maybe 40 seconds max, which is a recent PB. Apparently the male average is 60 seconds plus. Explains a lot.

[claudiafahey]

Im 60...around age 13/14 a female family friend was giving me "beauty tips"..one thing she taught me that stayed with me forever is tensing my abs to "suck my stomach in" while still breathing...i got to the point i did it all the time. Ive always had great oblique definition even during periods of weight gain...i wonder if she was on to something🤔

[SuperAwesomeReasons]

Thanks for posting, I think this might be the mysterious trouble muscle group that has been causing me pain and stiffness for a while.

[TheMilford]

Intermediate pose would be to lean at 45degrees at a table or railing.

[davidhelfrich]

Never thought about that. Will give it a try. Thanks for the tips. 💪💪

[jonathans]

If you train your TVA enough, you can protect the multiverse

[acroninja]

I had to connect to my TVA lying on my back first and KEEP on breathing. Great other instructional videos out there. The core is key.

[RedDragonProtection]

I've never seen the caddel bell exercise before. Thanks for the quick but indepth video.

[ianjohnston]

doing these exercises helped my back. thanks so much.

[cacomantort]

Muchas gracias por los consejos 👌. Saludos desde Uruguay 🇺🇾💪👊

[Peter_McKenna]

Thanks! Gonna try these. Getting third round of ablation shots for lower back pain tomorrow. Been working out and this looks like a great supplement to the routine!

[calBeowulf]

Great video! When working kettlebell on abs I engage my TVA's to keep a natural arch in my spine, I don't let my back be flat on the floor, not a lot just enough to fit my fingers under my back.

[TradingTheSky]

Do you have something for pooch belly, sir ?

[mydlonozka]

when I do a vacuum, I can't fully retract my stomach and it looks ridiculous, is it because I have a weak core and it will get better with time?

[hustler]

I think because of this weak tva my whole life I have a bloated looking belly and anterior pelvic tilt problem, really weak lower belly and too much fat accumulations, I will try these