Core training 1 - TVA Activation

One of the greatest misconceptions about core training: sit ups or crunches. These 2 exercises will only hit your rectus abdominal and it does not train according to the function of the muscle.

Rectus abdominals are used to prevent movement (spine extension) instead of creating movement (spine flexion).

I will not be explaining the function of core. I will just name the 3 of them.

1. Thoracolumbar stabilization mechanism
2. Intra-abdominal pressure mechanism
3. Hydraulic amplifier mechanism

Sparing all theory parts about how core work, I’ll write about how to train them (with progression). Part 1 will cover only the basic.

Before we can go about doing side bridge/plank & other advance exercises, we must know how to activate our transverse abdominal (TVA). TVA is located under your rectus abdominal. It is a muscle which many people do not know how to train and this is 1 of the reason why there’s so many of you suffering from lower back pain. (especially if you do a lot of crunches)

How to activate TVA
*Lie on your back with knee bent (feet on ground)
**Contract your pelvic floor muscle
Push down your belly button (towards the spine)

That’s it.

Some points to note.

1. There will be no movement at any part of your body except that your belly button will move towards the spine).
2. Any part of body include chest, lower back collapsing to the ground etc.
3. All your muscle except pelvic floor muscle and TVA will be relaxed totally.
4. This also means that your rectus abdominal must feel soft.
5. Carry on breathing at all times. (But it's different from normal breathing though)

If you are wondering how to do it, there’s no way it can be demonstrated online. (even with a video) Ask someone experience to guide you.

This technique is also called hollowing.

*I will take a picture and upload when I have the time.
**To activate pelvic floor muscle, imagine that your poos poos are coming out and you need to squeeze your butt area to stop it from coming out.

That’s all for part 1. Part 2 will be bracing & progression for TVA activation.