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I've tried many exercises but couldn't activate my right TVA. The one on my knees, geeeeez, felt a large tendon pull and release. Instant relief. Will be doing it daily multiple times a day to make sure it doesn't get tight. THANK YOU. Couldn't work out for months!!!
Thank you Ivana, I'm a 68 y.o. male with quite pronounced D.R. I've been wondering why I had this big ridge between my abs when I tried to do crunches after a long period of inactivity and weight gain. I am certain it is D.R., so tried your TVA activation excercises. The standing one seems to work best for me and I can feel the TVA working. It will take a lot of work, but I will keep at it. Will be subscribing to your site and watching for new excerises. Thanks again, you are a great help!
So glad to hear that my videos are helpful for you, and that you've chosen to subscribe...thank you! 😊It's always good to get a confirmed diagnosis of DR, just to make sure there isn't anything else going on. Be patient with the exercises. Although they may help strengthen your TVA and develop better abdominal control, they're not generally a solution for DR. They should help to keep the DR from getting worse, along with avoiding aggravating movements (like crunches!).
Thanks Ivana. Been to see doctor who confirmed I had DRA. Probably had it for 30 years plus. Watching your videos and starting excercises.Thanks again👍
Would you suggest doing TVA? Post workout or pre-workout additionally, would you also recommend doing TVA exercises in a sauna or steam room. Thanks for the advice. I’m definitely going to incorporate this into my routine.
I am activating my obliques instead of my tva. I know this because my lower ribs get achy and I can feel the internal oblique on both sides of my groin bulge out some. Plus I overuse my upper abs too. Is thereany way to shut these off?
Deer please make us now do we need to hold the breath while we hold the tva muscle (I'm sure ) While we exhale the abs muscle tight and we must hold for 20 seconds and while we hold we hold the breath ? Please kindly help me to understand by answering me
You can do the vacuum either breathing or holding your breath. In the traditional vacuum, you would hold your breath for the full 30 seconds. But I find you can get a decent contraction while doing shallow breathing. So it's up to you! 😀
Hi Ivana! I keep getting into my back (sometimes a lot/ sometimes just a little) . I used to do Pilates daily so I know I'm not supposed to feel that. I did gain 20lbs. when I broke my ribs a couple of years ago. Do you think it's the extra weight or that my TVA is very weak? Any Jedi mind tricks you can give me to help visualize? I'm so surprised that it hasn't just come back! Thank you so much, your videos are very helpful!
Thank you for giving us this great info! I noticed a couple years ago that I have a small gap between my upper abs, and always thought it was something normal.
Glad you liked it. 😊 Have you been assessed by a physio/doctor to confirm DR? Sometimes a small gap isn’t abnormal, but if you notice doming/coming on contraction then it’s more likely to be DR.
Yes, TVA exercises are recommended for Diastasis Recti. Whether they can actually correct the DR is hard to know for sure: ruclips.net/video/ZT_Bzo2_soo/видео.html
@@IvanaChapman i went to a chiro and i have excezsive scoliosis causing a pelvic rotation and spinal torsion. then he recommended me to suck in my tummy, which i think is working on the tva. he believes sucking in the tummy can help my sacrum return to neutral. but when i suck in my belly i feel its very imbalanced, my left side and right side of the tva is not equally as contracted
The squeeze comes from the TVA as you're pulling in the stomach to the spine. So I was just trying to emphasize the pulling in by saying "squeeze". Is that clear? 😊
Good morning I just stumbled across your video. I have some lower issue. I tend to let my stomach hang, should I be activating my TVA all the time or just when am doing movement and excercise.
You don't need to try to activate the TVA all the time. Try to focus on it during movements and exercise. Eventually, the TVA will tense more effectively on it's own.
1st time seeing you I am trying to get close to having a flat stomach and a six pack atb68 years old but I was told it's impossible for my age. 1 year ago I lost 75 lbs. From intermittent fasting so I can understand why the person at the gym td me it's impossible I have gone down to 100lbs and 3 months age I gained 20lbs due to 1 month vacation in the Caribbean. So what is your opinion. I am 5ft nothing 117 lbs. Now.?????
I’m not an expert in medical nomenclature, but: TransVerse Abdominis. Probably because TA stands for a lot of other things and this makes it more clear.
Hi Mihir! It's not necessary to suck in all the way. Focus on gently pulling in the area between your hip bones (fairly low in the belly area). Hope that helps! 😊
Try to focus on just the left side and see if that helps. If not, you may have a muscle tightness/imbalance that you could look into with a physical therapist.
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
This was such a great help. I couldnt feel the burn while doing abs exercices for such a long while and this finally helped!
I've tried many exercises but couldn't activate my right TVA. The one on my knees, geeeeez, felt a large tendon pull and release. Instant relief. Will be doing it daily multiple times a day to make sure it doesn't get tight. THANK YOU. Couldn't work out for months!!!
Glad you liked the video. 😊Not sure what you mean by tendon release...maybe just the stretching feeling in the abs?
@@IvanaChapman no, I felt two bands pulled in the pubis when I did a deep vacuum
@@yunghuztler1000those were you inguinal ligaments because you used your obliques instead of the tva.
Thanks for watching! Would you like to see more abs videos from me?
Yes I would like to see more
Please 👍
Yes
I was really struggling with this, thank you!
Thank you Ivana, I'm a 68 y.o. male with quite pronounced D.R. I've been wondering why I had this big ridge between my abs when I tried to do crunches after a long period of inactivity and weight gain. I am certain it is D.R., so tried your TVA activation excercises. The standing one seems to work best for me and I can feel the TVA working. It will take a lot of work, but I will keep at it. Will be subscribing to your site and watching for new excerises. Thanks again, you are a great help!
So glad to hear that my videos are helpful for you, and that you've chosen to subscribe...thank you! 😊It's always good to get a confirmed diagnosis of DR, just to make sure there isn't anything else going on. Be patient with the exercises. Although they may help strengthen your TVA and develop better abdominal control, they're not generally a solution for DR. They should help to keep the DR from getting worse, along with avoiding aggravating movements (like crunches!).
Thanks Ivana. Been to see doctor who confirmed I had DRA. Probably had it for 30 years plus. Watching your videos and starting excercises.Thanks again👍
Hope it goes well for you. 😊 Please let me know if you have any questions.
Third one...is the best and easy to perform without any doing mistakes
Thanks, It seems very legit. Starting doing this from today.
Thank you for this video! You videos have helped me find my TVA . I was having trouble figuring out how to target it but you explain it very well :)
I’m so glad it was helpful for you! 😊
Would you suggest doing TVA? Post workout or pre-workout additionally, would you also recommend doing TVA exercises in a sauna or steam room. Thanks for the advice. I’m definitely going to incorporate this into my routine.
I am activating my obliques instead of my tva. I know this because my lower ribs get achy and I can feel the internal oblique on both sides of my groin bulge out some. Plus I overuse my upper abs too. Is thereany way to shut these off?
Deer please make us now do we need to hold the breath while we hold the tva muscle
(I'm sure ) While we exhale the abs muscle tight and we must hold for 20 seconds and while we hold we hold the breath ?
Please kindly help me to understand by answering me
Do you hold your breath for the duration of the 30 seconds for the vacuum hold? Thanks so much! ❤️
You can do the vacuum either breathing or holding your breath. In the traditional vacuum, you would hold your breath for the full 30 seconds. But I find you can get a decent contraction while doing shallow breathing. So it's up to you! 😀
What should I do if I feel my pelvic floor and rectum activate instead of the TVA?
Hi Ivana! I keep getting into my back (sometimes a lot/ sometimes just a little) . I used to do Pilates daily so I know I'm not supposed to feel that. I did gain 20lbs. when I broke my ribs a couple of years ago. Do you think it's the extra weight or that my TVA is very weak? Any Jedi mind tricks you can give me to help visualize? I'm so surprised that it hasn't just come back! Thank you so much, your videos are very helpful!
Glad you like the videos! Do you mean that you’re experiencing pain in your back during the exercises? Or all the time?
Thank you for giving us this great info! I noticed a couple years ago that I have a small gap between my upper abs, and always thought it was something normal.
Glad you liked it. 😊 Have you been assessed by a physio/doctor to confirm DR? Sometimes a small gap isn’t abnormal, but if you notice doming/coming on contraction then it’s more likely to be DR.
Hello Ivana, can I ask if this video is good for trying to decrease abs separation? Thank you!
Yes, TVA exercises are recommended for Diastasis Recti. Whether they can actually correct the DR is hard to know for sure: ruclips.net/video/ZT_Bzo2_soo/видео.html
Every day?
hi, if i have some inner core muscles issues/imbalances causing spinal rotation, do you know how i could balance out both sides?
That's hard to say. What's causing the imbalances?
@@IvanaChapman i went to a chiro and i have excezsive scoliosis causing a pelvic rotation and spinal torsion. then he recommended me to suck in my tummy, which i think is working on the tva. he believes sucking in the tummy can help my sacrum return to neutral. but when i suck in my belly i feel its very imbalanced, my left side and right side of the tva is not equally as contracted
It's best to get a proper physiotherapy assessment. The excess tension could be coming from the oblique muscles or even the muscles of the back.
should i push my muscles into the spine is that what i have to do
Towards the spine, but very gently. Focusing on the area between the hip bones.
Am i supposed to breath during this or not?
In the second one, it's Pelvic tilt, pull stomach to spine, and what do I squeeze when you say squeeze?
The squeeze comes from the TVA as you're pulling in the stomach to the spine. So I was just trying to emphasize the pulling in by saying "squeeze". Is that clear? 😊
@@IvanaChapman okay yes so when I pull all abs top to bottom to the spine, I don't clench any differently than that
No, nothing else.
Good morning I just stumbled across your video.
I have some lower issue. I tend to let my stomach hang, should I be activating my TVA all the time or just when am doing movement and excercise.
You don't need to try to activate the TVA all the time. Try to focus on it during movements and exercise. Eventually, the TVA will tense more effectively on it's own.
1st time seeing you I am trying to get close to having a flat stomach and a six pack atb68 years old but I was told it's impossible for my age. 1 year ago I lost 75 lbs. From intermittent fasting so I can understand why the person at the gym td me it's impossible I have gone down to 100lbs and 3 months age I gained 20lbs due to 1 month vacation in the Caribbean. So what is your opinion. I am 5ft nothing 117 lbs. Now.?????
Does TVA stands for transverse abdominus?.why is the V there? TA
I’m not an expert in medical nomenclature, but: TransVerse Abdominis. Probably because TA stands for a lot of other things and this makes it more clear.
Hi Ivana, I have a question. When doing the first exercise (pelvic tilt exercise) do you have to suck your belly all the way in or just a little?
Hi Mihir! It's not necessary to suck in all the way. Focus on gently pulling in the area between your hip bones (fairly low in the belly area). Hope that helps! 😊
So I do I pull in just the belly button or do I think about the top middle and bottom? Or do I clench the abs or only pull in?
I can feel my tva waking up, but it doesnt feel strong enough to "squeeze" anything if thwt makes sense
Can i still do these even when on periods?
I don't see why not. If you have severe cramps though, it might not be comfortable.
What am I suppose to be squeezing ?
The right side of my abs engages and gets sore but my left does nothing. How do I balance this:(
Try to focus on just the left side and see if that helps. If not, you may have a muscle tightness/imbalance that you could look into with a physical therapist.
No matter what I do, I cannot feel my TVA! :(
are you holding your breath doing the exercises :)?
❤
Very nice teeth, please make a Video about your beautiful teeth
Ummm, thanks. 😅
This is great. Can you please do a video on working your obliques.
You bet! That will be coming up a bit later.
are you holding your breath doing the exercises :)?