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The transverse abdominis (TVA) muscle is an important muscle for core stabilisation. Weak TVA muscles may be to blame for lower back pain. There are two main ways to activate the TVA: bracing and hollowing. Bracing involves contracting the TVA and holding it tight without movement, as if you're about to be punched in the stomach or lift something heavy. Hollowing involves sucking in and compressing the abdomen.
| Characteristics | Values |
|---|---|
| Location | Around the stomach, supporting the spine and pelvis |
| Activation | Mentally locate the muscle and perform basic movements to feel it |
| Exercise | Lay on your back and imagine pulling your belly button into your spine |
| Bracing | Contract the TVA and hold for 6-10 seconds, repeat |
| Hollowing | Suck in and compress the abdomen |
| Bracing technique | Contract and hold the abdomen without sucking in or expanding it, continue to breathe in and out |
| Pelvic floor muscles | Relax and contract the pelvic floor muscles with your breath for the TVA to activate and work with other core muscles |
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What You'll Learn
- Bracing: contract the TVA and hold for 6-10 seconds
- Hollowing: suck in and compress the abdomen
- Locating the TVA: mentally locate the muscle and do basic movements to feel where it is
- Pelvic floor muscles: relax and contract the pelvic floor muscles to activate the TVA
- Exercises: try exercises like pulling your belly button up into your spine
Bracing: contract the TVA and hold for 6-10 seconds
Bracing is an isometric contraction of the TVA. To brace, contract the muscles of your abdomen and hold them tight without movement. Imagine you are about to be punched in the stomach or are preparing to lift a heavy object. The goal is to tighten the muscles without sucking in or expanding your abdomen.
When you brace, you should hold the contraction for 6-10 seconds. Release and repeat several times. You can practice bracing while sitting, walking or lying down. It can also be used during abdominal and core workouts.
To locate your TVA, you need to mentally locate it and do basic movements that let you feel where the muscle is, making a brain-body connection. Picture the muscle like a corset around your stomach that draws in from 360 degrees to support your spine and pelvis. Try an exercise to physically engage the TVA. Lay on your back and imagine pulling your belly button up into your spine.
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Hollowing: suck in and compress the abdomen
Hollowing is a technique to activate the TVA muscle. To perform this technique, suck in and compress your abdomen by contracting your abdomen and pulling your belly button back toward your spine to make your abdomen as small as possible. You can practice this technique while sitting, walking, or lying down.
To locate your TVA, you can mentally locate it and do basic movements that let you feel where the muscle is, making a brain-body connection. Imagine the TVA like a corset around your stomach that draws in from 360 degrees to support your spine and pelvis.
Hollowing is not as effective as bracing in stabilising the lumbar spine. Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift a heavy object. The goal is to tighten the muscles without sucking in, or expanding your abdomen.
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Locating the TVA: mentally locate the muscle and do basic movements to feel where it is
To locate your TVA, you must first activate the muscle by mentally locating it and doing basic movements that let you feel where the muscle is, making a brain-body connection. Picture the muscle like a corset around your stomach that draws in from 360 degrees to support your spine and pelvis. Try an exercise to physically engage the TVA. Lay on your back. Imagine pulling your belly button up into your spine. If needed, use your finger to gently give your body a physical cue. Don't hold your breath but continue breathing normally.
Imagine a line that connects the inside of your two pelvic bones (front of hips). Think about connecting, or drawing the muscle, along this line as if closing two book covers.
You can practice bracing while sitting, walking, or lying down. Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift a heavy object. The goal is to tighten the muscles without sucking in, or expanding your abdomen.
Hollowing refers to a technique to activate the TVA that occurs as you suck in and compress the abdomen. To perform this technique, contract your abdomen and pull your belly button back toward your spine to make your abdomen as small as possible.
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Pelvic floor muscles: relax and contract the pelvic floor muscles to activate the TVA
To activate the TVA muscle, you must first locate it. Mentally locate the muscle and do basic movements that let you feel where it is, making a brain-body connection. Picture the muscle like a corset around your stomach that draws in from 360 degrees to support your spine and pelvis.
The pelvic floor muscles and the TVA must work together to stabilise the pelvis. To relax and contract the pelvic floor muscles, imagine a line that connects the inside of your two pelvic bones (front of hips). Think about connecting, or drawing the muscle, along this line as if closing two book covers.
Once you have located the TVA muscle and learned how to relax and contract the pelvic floor muscles, you can start to use imagery to connect to the TVA. Try an exercise to physically engage the TVA. Lay on your back. Imagine pulling your belly button up into your spine. If needed, use your finger to gently give your body a physical cue. Don't hold your breath but continue breathing normally.
There are two main techniques to activate the TVA: bracing and hollowing. Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift a heavy object. The goal is to tighten the muscles without sucking in, or expanding your abdomen. To perform the hollowing technique, contract your abdomen and pull your belly button back toward your spine to make your abdomen as small as possible.
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Exercises: try exercises like pulling your belly button up into your spine
To activate your TVA muscle, you first need to locate it. Mentally locate the muscle and do some basic movements to feel where it is, making a brain-body connection. Imagine the muscle as a corset around your stomach, supporting your spine and pelvis.
Now, try an exercise to physically engage the TVA. Lie on your back and imagine pulling your belly button up into your spine. If it helps, use your finger to gently give your body a physical cue. Remember to breathe normally throughout.
The above exercise is an example of 'hollowing', a technique to activate the TVA. To perform this technique, contract your abdomen and pull your belly button back towards your spine to make your abdomen as small as possible.
'Bracing' is another technique to activate the TVA. This involves contracting the muscles of the abdomen and holding them tight without movement, as if you're preparing to lift a heavy object. When bracing, maintain an isometric hold for 6 to 10 seconds, then release and repeat.
It's important to note that the pelvic floor muscles and the TVA work together to stabilise the pelvis. To optimally activate the TVA, you must first learn how to relax and contract the pelvic floor muscles with your breath.
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Frequently asked questions
You can't work on a muscle without first knowing where it is. Activate the muscle by mentally locating it and doing basic movements that let you feel where the muscle is, making a brain-body connection. Picture the muscle like a corset around your stomach that draws in from 360 degrees to support your spine and pelvis.
There are two ways to activate the TVA muscle: bracing and hollowing. Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. Hollowing refers to a technique to activate the TVA that occurs as you suck in and compress the abdomen.
Bracing is an isometric contraction of the TVA. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift a heavy object. The goal is to tighten the muscles without sucking in, or expanding your abdomen.
Hollowing refers to a technique to activate the TVA that occurs as you suck in and compress the abdomen. To perform this technique, contract your abdomen and pull your belly button back toward your spine to make your abdomen as small as possible.
