How to fire up the deepest core muscles (TVA)
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- Опубликовано: 10 май 2023
- PART 2.. How to fire up the deepest core muscles (TVA or Transverse Abdominal Muscle, Uddiyana bandha im yoga)
In the previous post I already talked about how we sometimes confuse activating the abs/six pack (rectus abdominis muscle) with the TVA.
Here’s how to activate the TVA and how to test if you are dominantly using your abs!
1. Lay comfortably down on your back with the knees bent and the feet flat. Then wrap your hands around your waist.
2. Take a deep breath, then exhale and pull your lower belly in and up towards your spine WITHOUT tucking your tailbone in and holding the rib cage in place.
3. Now lift both feet up and keep the heels in line with your knees and keep breathing.
If your TVA is working, your belly should stay flat. But if your belly rises up like a mountain range and it gets harder, then you’re dominantly using your abs (rectus abdominus).
The goal here is to also to be able to activate the TVA as much as the abs. Because that is your main stabilizing core muscle to protect and hold up your spine, not the abs.
You can practice with me, access over 100+ flows and tutorials library and get tons of tips like these on Patreon. Link in my bio❤️ 
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This was super super extremely helpful. Thank you very much. All the details about the tailbone and the back not being flat on the floor were extremely helpful. You highlighted the differences between tva and ab so so well
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!!
@@-clipz-yeah bruh continue preaching in unrelated topic🗿
I agree! Thank you for a great video!
Jesus is coming soon. Please repent
Jesus is coming soon. Please repent
I learned about my tva when I started doing vacuums and ab exercises correctly and my lower sides and abs would all hurt and I thought I was doing something wrong and my PT was just like "were just working your deep core muscles" any how it's definitely worth it 3 months later and now my posture is better and over all I'm happier
happy for you I've been doing a lot of abs work out of momma pouch removal but nothing changes and my tummy still big while I'm getting thinner 😢😢😢😢
is this video helpful, especially in being able to work the lower abs a bit more?
What exercises were you doing?
@@teohweng-fl1ghwe can't target fat loss but we can target muscle gains so do that instead
This is motivating
Thank you for this. Unfortunately most do not take the time to understand all of our muscles. We tend to just go after popular workouts and popular muscles/groups. Your workout actually makes a significant impact on people who sit at a desk all day! Beautiful. You have a beautiful, stunning, strong physique.
i love it when pets do cameos in serious videos
Thank you so much. Body positioning is so important, and my body doesn't look like yours yet, so it's hard to tell what I'm supposed to be doing with my bones and muscles. Now I can see what thr muscles are supposed to do.
i’ll do one push-up every time this comment gets a like. 😂
edit: cmon guys it’s only ten that’s easyyy bring it up!
Now everyone take your like back because of lack of proof😐
How ya feeling?
😅😅👍🏻😊
Thank you … abs are note core and its so important people need to know
Welcome to the Time Variance Authority, I'm Miss Minutes
LMAOO I THOUGHT THE SAME
Just tried this ! Feels awesome that im able to hold the position,all that core workout payed finally
This really helped me with my deep core and pelvic floor workouts. Thank you so much!! I feel like I have so much more control while dealing with lower back pain. So,again, thank you so so much.
This felt amazing!
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!!
@@-clipz-thank you for this. I felt myself backsliding in my mind and somehow I see this message. Thank you
This was soo helpful thank you!!! 3 years of going to the gym and I never truly activated my core like this!!!!
Such a helpful video! Just wanted to ask about that pressing the spine into the floor thing, as most instructors online usually say that the back should be pressed into the floor for deep core activation, just wanted a bit more clarity on this if possible, thanks!
To prevent arching of your lower back when raising your legs during exercise. This is very similar to core strengthening exercises for repairing diastasis recti
can you do a video on stretching the lowwr abs specifically? when i try things like cobra pose i really only feel them above my hips.
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!.
@@-clipz-AMEN ❤❤❤❤❤❤ I LOVE JESUS AND GOD 🙏🏻🙏🏻🙏🏻💓🙏🏻🙏🏻🙏🏻💓💓💓💓💓💓💓💓💓💓💓🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Bridge
There are many yoga asanas for lower back and hip opening.
Do them before Bhujhang Asana
Very helpful. I went and looked up more info on the the TVA as well. Thanks much!
Thanks so much very helpful ❤
Is there a part one to this video?
This is the vacuum in bodybuilding!
its just called a vaccum, not designated for body builders just saying ❤
So basically it's the vacuum but laying down? Or does laying down while doing it help you keep better posture or something?
I felt cramps as soon as i did it. Does that mean my core muscles are weak? If yes how do j strengthen my core
You might just need some potassium or magnesium. Deficiencies in those vitamins can cause me to cramp up. Bananas are rich in both but supplements work too.
That tattoo looks soooooo good!!!!
That's what the internal martial arts masters have been teaching for decades. 👌🏻
How do you strengthen your TVA? I’m trying to strengthen it in order to improve my posture.
Deep core work. Try Pilates
Where is the third part
Also im really confused
Are you saying there should be a space between our lower back and floor?
Thank you! Im extremely confused
Right? Im so confused
This looks really helpful I’m gon this right now and every day
This is perfect. Thank you!
Thank you Ediya, always 🖤
I’m so stupid! I did the motion standing because I watched this while I was standing and wanted to see if I could feel it before I laid down and it HURT. New muscle unlocked, I will be sure to remember this one!
Hi, thanks for the great video. I'm just curious do I have to inhale and expand my chest bone as much as I can when pulling my lower belly in and upwards? Or should I keep the chest bone smaller and also keep pulling the lower the lower belly in and upwards? I'm so confused. Please tell me anybody, thank you so much!!!!
ISSY,your waistline is my fave waistline in the world and u r my waistline role model
I’ve been looking for this video all my life thank you!!❤❤❤❤❤
Thank u for sharing 🙏🏽
I'm a new subscriber. Happy New Year! ❤
I opened this short on my matt already
Gotta try it sometime
1 month ago!!
4 days ago!!
Wow! Thank you for this video, my tva muscles are very weak and dis functional , 😮😅
Wow ❤❤
Can someone reply to this with a link to part 1, please. Thank you!!
This is confusing, how come I see people also say to inhale to engage your core?
Its extremely confusing
I love how the kitty wants to help you. Lol
im not rewlly sure if im doing it right? what should the belly look like if were doing it right?
Nice
I was told at reformer pilates that lower back should stick to the reformer! What is right then? Thanks in advance
Superrrrrr
I just tried this and I shit myself... thanks
What?!? I didn't know that muscle existed... I do now 😂
Sorry i just started working out for a few months. Could someonr explain to me what exactly is tva. What's the benefits of firing up my tva? Also, any tips on exercises to lose belly fat and increase stamina
Transverse abdominus...aka the Core muscles which still is UNDER The Abs, Aka Rectus abdominus
Where is part 1?
where would the rest of the video be?
So your lower back should be elevated slightly above the floor even after you lift your feet?
Yes (for majority of people). When you do squats and deadlifts, you’re not generally flexing your spine which is what compressing your lower back towards the floor replicates. Keeping a neutral spine is what most people should aim for and that’s what keeping a slight elevation looks like in these types of movements.
@@AznUzer Thank you
@@carrington2949 ruclips.net/video/0XVbn86Btj0/видео.html
Disclaimer that I’m not a doctor but I got this information from this video from Squat University. He explains it much better than I could and it makes a lot of sense.
@@AznUzer Again Ty. In terms of pelvic floor exercises I have yet to get a definitive answer.
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!!
She look so smooth
I'm told I have weak tva but can do good lsit vsit press to hs extreme plank and do lot of core but that's only my rectus abs and obliques. I'm told it's because I do any weights like compound lifts and need to squat but I'm sure there's other ways where's part 1
The video cuts off!! 😢😢 Could you post the rest of it please?
Just making it 100
I have a question, what do you mean by 'pull your core in' how do you pull it in?
As soon as I tuck in my belly, my upper back between my shoulders starts to hurt. What can I do to prevent that?
can i ask why i should care about my deep core vs my abs?
Hi, excuse me, could you pls let me know what is TVA ? Tks
Where can I find the part one???
Thanks but I still find it hard cuz my tummy goes out when I breath so how do I breath 😭
I like you girl. Good job here
How can i strengthing my tva it is very wrak due to child birth
Where is part 3 pls?
For how minutes to hold?
It hurts one side of my back i dont think its normal😢
Is this safe for those with diastasis recti?
Where is part 3? 😢
W❤❤
Yay
Where is part one?
TVA 🥶🥶🥶 ⏰
Song name please!!
Time variant authority?
Does this cause rib flare? Or make mine look more noticeable?? 😅
This is really confusing. The end of the video got cut off. My posture is messed up because of being a gymnist for so many years when I was a child that i can't help using my muscles vs. deep core. I've tried, and it's like impossible
Are you supposed to hold your breath the entire time??
Where are you from?
The kitty!!!!
Tva means ?
@yogawithissy unrelated, can you post the song name please 😄😂
😮😮😮
I can't do it breathing
We know what we do with those muscles down there ahahahahah!!!!!
I can feel it, but can’t see it. I have too much belly fat 😭
i have a strong tva bc i dance
Oh my, my, my, 😂!!! Im coreless!
All these u tube experts lol
My problem is my lower pouch because of C section
help i can't do that. my back hurts and i can't do what you you teach 😩😩😅😅
What about if you have a beer belly
Ok this works but im working on wrapping my hands around my waist because my hands are too small (read: waist to big 🤣🤣🤣)
That was not fun 😂🤣 but I felt it
Bro didn't even finish
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!!
@@-clipz- what are you talking about
I’m extremely overweight, when I did this I got a server cramp. Is that normal?
Yeah when i first did stomach vacuums it cramped. Just those muscles aren't used to the stimulus
She literally has the perfect stomach 😫
I like kitty cats
God changed my life and he will change yours if you turn to him, repent your sins, and accept Jesus as your Lord and Savior! It won’t be easy but will be worth it! Keep his commands if you love him!!
I doing it during my period lol
Ab vacuum
Surely your ribs aren't supposed to be flaring, in Pilates when done properly the chest doesn't raise up ribs don't flare
You definitely dont have ab muscle with that small wait, but def got a good diet.
Men of culture we made it again 😂