The transverse abdominis (TVA) acts as a corset for your core It’s activated just before extremity movement to increase spinal stability. A strong TVA will make you unshakable when it comes to extensions, ports de bras, and battements.
So, to continue with our Workout Wednesday Ab series, today’s workout is a TVA workout. Like last week, this workout is particularly long, but it IS effective. Feel free to add this to a warm-up, or tack it on the end of a workout or mobility flow.
BELLY BREATHS:
Our TVA workout starts out slowly, but intentionally.
Lay on your back with your feet planted on the ground.
Now, breathe in deeply, inflating your belly out. As you exhale, tighten your belly and think of bringing your belly button to your spine. Keep your core tight as if you were about to be punched in the stomach.
Your belly area should feel hard and strong. As if you have a solid wall behind your abs. After a few breaths like this, you should start to feel your core muscle warming up.
Perform 5-10 full belly breath cycles.
KNEE HOVERS:
Now that we are connected to our core, let’s increase the TVA activation.
Flip over so you’re on all fours.
With your arms straight but not locked, push the heels of your hands into the floor so that your shoulder blades flatten against your back.
Keep this neutral position with your spine and shoulder blades, by bracing your core.
Then, tuck your toes under and lift your knees from the floor. (They should only rise around 1 inch off the ground.)
Hold this position for 5 seconds before slowly lowering back down to the floor.
Perform 10 reps of 5-second holds.
LEG LOWERING:
Next up in our TVA workout will require you to lay back down on the floor with both knees bent. Put your feet flat on the floor and your arms by your sides.
Tighten your abdominal muscles, thinking of belly button to the floor.
Then, lift one bent knee so your hip is at 90 degrees and slowly return to the floor.
Repeat with the other leg.
Throughout this entire exercise, keep your abdominal muscles tight and continue to breathe. These motions should be slow and controlled without your pelvis rocking side to side.
Perform 3 sets of 10 reps (5 each leg) resting for 20 seconds between sets.
PLANK WITH ALT ARM/LEG LIFT:
We’ve come to the end of our TVA workout. Keep your focus and don’t start rushing now, you’ve got this!
Get into a plank position with your arms and legs straight with your shoulders above your wrists. With control, reach your right arm forward, off the ground. At the same time reach your left leg behind you, letting it float up off of the ground.
Be sure not to rotate your hips or upper body. Hold for one second.
With control, lower your right arm and left leg back to the starting position.
That counts as one rep. Repeat with the left arm and right leg.
Complete 3 sets of 10 reps (5 on each side) resting for 30 seconds between sets.
Phew! If you’re not sweating by the end of that, I’ll be surprised! Working with that much control for such a sustained amount of time is no small task! Congrats!
Did you enjoy this workout? Tune in next week for our next ab series workout! But, if you don’t want to wait until then, give these sweat sessions a try: Workout Wednesday: A Circuit Workout,
Strong and Stable: A Core Workout, Workout Wednesday: The AMRAP Workout
