Logan Steele
The transverse abdominal muscle (TVA), also known as the transversus abdominis, transversalis muscle, and transversus abdominis muscle, is a deep abdominal muscle that wraps around the abdomen like a corset. It is the deepest abdominal muscle and is responsible for maintaining proper placement of the abdominal contents, helping support the lower back, and stabilising the spine. Strengthening the TVA is important for a strong core and can be done through exercises such as the plank and bird dog crunch.
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What You'll Learn
TVA muscle anatomy
The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle, and transversus abdominis muscle, is a deep abdominal muscle layer of the anterior and lateral abdominal wall. It is the deepest abdominal muscle and is important for the protection and stability of the spine.
The TVA wraps around the abdomen, creating a "'cinching'" effect, and is often referred to as the "corset" muscle. It is the innermost of the flat muscles of the abdomen and is positioned deep to the internal oblique muscle. The fibres of the TVA run horizontally as the muscle spans around the body like a cylinder. The TVA works together with the internal and external oblique muscles to form the lateral wall of the abdomen.
The TVA serves several important functions. Firstly, it helps to stabilise the lumbar spine and the core during movement. This stabilisation helps to protect the spine and prevent injuries. Secondly, the TVA assists in maintaining intra-abdominal pressure, which is crucial for forced expiration, coughing, and defecation. Additionally, the TVA helps to compress and retain the abdominal contents, including organs, and aids in exhalation.
Weakness or inadequate activation of the TVA can contribute to low back pain, lumbar instability, and an increased risk of hernia. Therefore, strengthening the TVA is important for a strong and stable core, improved pelvic floor function, better posture, and reduced back pain.
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TVA muscle function
The Transverse Abdominal Muscle (TVA), also known as the transverse abdominis, transversalis muscle, and transversus abdominis muscle, is a deep abdominal muscle layer of the front and side abdominal wall. It is the deepest layer of abdominal muscles, sitting below the internal oblique muscle and the rectus abdominis.
The TVA wraps around the abdomen like a corset, creating a "cinching" effect. It is responsible for maintaining the placement of abdominal contents and supporting the lower back and lumbar spine. It also helps with exhalation and can contract during the exhalation phase of respiration to force air out of the thorax.
Weak TVA muscles may be a cause of lower back pain. Signs of a weak TVA include toned abdominals above the navel but a bulge below it, and an inability to hold in the stomach after a large meal or when gassy.
The TVA contracts during lifting movements, acting as a natural weight-lifting belt to stabilize the spine and pelvis. It is thought that the contraction of the TVA and other muscles reduces vertical pressure on the intervertebral discs by around 40%. It is important to engage the TVA during high-intensity lifts to avoid injury to the spine.
There are two main ways to activate the TVA for improved core stabilization: bracing and hollowing. Bracing refers to an isometric contraction of the TVA, achieved by contracting the abdominal muscles and holding them tight without movement. Hollowing involves sucking in and compressing the abdomen.
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TVA muscle exercises
The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle, and transversus abdominis muscle, is a deep abdominal muscle. It is the deepest layer of abdominal muscle, attaching to the anterior lumbar spine and wrapping around the midsection from back to front.
The TVA is an important muscle that acts as a stabiliser for the entire low back and core muscles. It is one of the main core-stabilising muscles of the lumbar spine. It also helps to compress and retain the contents of the abdomen, as well as assisting in exhalation.
Weak TVA muscles may be the cause of lower back pain. A strong TVA supports the pelvis in a neutral position, allowing for the correct targeting and strengthening of the lower body.
Basic Abdominal Draw-In Maneuver
Lay on your back with knees bent and feet flat on the floor. Place your fingers on the muscles just below your belly button, then contract those muscles by pulling them down and away from your fingers. Pull your belly button down towards the floor without holding your breath.
Plank
The side plank (side bridge) and regular plank are great exercises for activating the TVA indirectly. Lie on your back with your arms to the side and knees bent in a 90-degree angle. Keep your knees bent and exhale as you lower your left toes to tap the ground. Make sure your core is engaged and that your back remains flat as your foot lowers. Inhale and return your left leg to the starting position. Repeat the exercise with your right leg. Alternate sides for 30–60 seconds and then rest.
Walking
Walk at a normal pace, gently drawing in your belly button towards your waist. Continue to pull in and lift your rib cage away from the pelvis. Hold for 10 to 15 seconds and release.
Bracing
Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. Imagine you are about to receive a punch to your belly, or you are preparing to lift a heavy object. Tighten the muscles without sucking in or expanding your abdomen. Hold this position for 6 to 10 seconds.
All-Fours Breathing
Start on all fours with your spine in a neutral position. Inhale through your nose, allowing your belly to fill up with air and your stomach muscles to relax completely. Exhale and hollow out your stomach to engage your core. Breathe normally while keeping your muscles engaged. Hold for as long as you can and release.
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TVA muscle stretches
The transverse abdominal muscle (TVA), also known as the transversus abdominis, transversalis muscle, and transversus abdominis muscle, is a deep abdominal muscle. It is the innermost layer of the flat muscles of the abdomen, sitting below the internal oblique muscle.
The TVA wraps around the midsection from back to front, similar to a corset, and is responsible for maintaining the placement of abdominal contents, as well as supporting the lower back and spine. It also helps with exhalation and forced expiration, coughing, defecation, and supporting the lumbopelvic region during movement.
A weak TVA can contribute to low back pain and lumbar instability. Typical signs of a weak TVA include toned abdominals above the navel but a bulge below it, an inability to hold in the stomach after a large meal or when gassy, and low back fatigue after prolonged standing or walking.
To strengthen the TVA, it is important to learn how to engage and activate it. This can be done through exercises such as:
- The Basic Abdominal Draw-in Maneuver: Lie on your back with bent knees and feet flat on the floor. Place your fingers just below your belly button and contract those muscles by pulling them down and away from your fingers without holding your breath.
- The Crook Lying Position: Find the ASIS and move two inches toward the midline, then one inch inferior and apply light pressure. When the muscle is contracted, you will feel muscle tension popping under your finger.
- The Side Plank (Side Bridge) and Regular Plank: These exercises are considered one of the best ways to activate the TVA indirectly.
- Breathing Exercises: Inhale through your nose, allowing your belly to fill with air and your stomach muscles to relax. Then, exhale slowly through your mouth, pulling your belly button towards your spine and knitting the two sides of your abs together. Keep your abs engaged and spine neutral, then reach your left arm and right leg away from your body. Inhale and return to the start position, then exhale and extend the opposite arm and leg. Aim for eight reps on each side.
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TVA muscle weakness
The transverse abdominal muscle (TVA), or transversus abdominis, is a deep abdominal muscle layer that wraps around the abdomen between the lower half of the ribs and the pelvis. It is responsible for maintaining the placement of abdominal contents and supporting the lower back and spine. TVA weakness can cause the abdominal wall to bulge forward, and the pelvis may tilt forward, increasing the spine's inward curvature. This can result from pregnancy, weight gain, or lack of exercise.
Weak TVA muscles may cause lower back pain. TVA dysfunction can also lead to lumbar instability and abdominal pain. During pregnancy, the TVA muscle lengthens, causing dysfunction and a disconnect in motor control. After pregnancy, the body often compensates by using other muscles, such as the hips, low back, and glutes, to stabilise the pelvis and spine. This can lead to pain and dysfunction throughout the body if the deep core muscles are not reconnected.
To strengthen the TVA muscle, specific exercises can be performed. The bracing technique involves contracting the abdominal muscles and holding them tight for 6 to 10 seconds without moving. Another method is hollowing, where the abdomen is sucked in and compressed, pulling the belly button towards the spine to flatten the abdomen. This position is also held for 6 to 10 seconds. These techniques can be practised in various positions, such as sitting, walking, or lying down.
The side plank and regular plank exercises are also effective for activating the TVA indirectly. Additionally, the abdominal draw-in manoeuvre can be performed by lying on the back with bent knees and feet flat on the floor. The muscles below the belly button are contracted by pulling them down and away from the fingers without holding the breath. This technique helps activate and strengthen the TVA.
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Frequently asked questions
TVA, or Transverse Abdominis, muscles are a deep layer of abdominal muscle that wraps around the abdomen like a corset. They are the deepest abdominal muscles and are important for the protection and stability of the spine.
TVA muscles help to stabilise the spine and pelvis during movement, as well as supporting the abdominal organs. TVA muscles also help to compress the ribs and viscera, providing thoracic and pelvic stability.
There are many exercises that can help to strengthen TVA muscles, including the plank, bird dog crunches, and various exercises that can be done at home, such as lying on your back and pulling your belly button towards your spine.
