Want a flat stomach? How about reduced back pain? What about improved sports performance? The exercise everyone should be doing!

By Mike Casey

Last month I talked about the need for core conditioning to improve back pain in my article ‘Train Smarter, Not Harder - Improving Back Pain with Exercise’. This month I am going to dive a little deeper into the anatomy of the core, specifically the transversus abdominis (TVA). I will demonstrate what the TVA is, how it works, how to exercise it and why it is so important, not only to reduce back pain, but also to give you that flat stomach you dream of and improve sports performance.

The TVA is the deepest abdominal muscle and it acts like a girdle to flatten the abdominal wall and compress the abdominal viscera. Imagine wearing a corset! Well, the TVA is the bodies own natural corset. The diagram below demonstrates this point. The TVA (A) contracts inwards and the resultant increase in pressure due to the compression of the abdominal viscera (organs) serves to stiffen the rib cage, spine and pelvic girdle, therefore providing stability. However, the TVA does not work alone but part of a system called the ‘inner unit’, which consists of the diaphragm (B), certain deep muscles of the spine called the multifidus (C) and the pelvic floor (D), as well as the TVA. 

Research shows that when an individual’s core is functioning correctly, the inner unit muscles ‘turn on’ approximately 30 milliseconds before arm movement and 110 milliseconds before leg movement.

Unfortunately a great number of people have an inner unit that does not function correctly for various reasons (improper diet, food intolerance(s), inappropriate use of exercise, insufficient activity levels). When this occurs, pain and/or injury can result due to the reduced stability. Also, sports performance will decrease - it is much easier to generate force in a shorter space of time when there is a stable working platform from which to initiate the movement. You cannot fire a cannon from a canoe! Finally, when the TVA does not function correctly, this causes a bulging of the stomach because the TVA is too weak to counteract the weight of the abdominal viscera. I have lost count of the number of times I have encountered people doing crunches until they could barely move in an effort to acquire that elusive ‘six-pack’, when all they needed to do was activate their TVA (interestingly, the more crunches that are performed in the absence of any TVA work, the weaker the TVA gets!).

Ok, now that we understand what the TVA is and how it works, let’s examine how to exercise it. The simplest and most effective way to exercise the TVA is the four-point tummy vacuum which can be done in the comfort of your own home.

Assume this position as the start position.

- With the spine in neutral alignment, take a deep breath in and allow your belly to drop towards the floor.
- Exhale and draw your navel in towards your spine as far as you can. Once the air is completely expelled, hold the navel towards your spine for ten seconds, or as long as you comfortably can without taking a breath (no longer than ten seconds).
- Throughout the breathing pattern keep your spine motionless.
- This process should be repeated ten times to complete a set.
- Rest for one minute after completing one set. When you are able to do so, build up to complete three sets of the exercise.

This is the basic level exercise for the TVA. Once sufficient activity is acquired it is possible to integrate the TVA into all forms of movement. Of course, it is also important to consider nutrition. It is very difficult to activate the TVA if there is resistance from the stomach and/or intestines i.e. if your stomach and/or intestines are bloated and/or inflamed due to poor quality food or intolerances.

If you are interested in having the function of your TVA assessed including the proper tuition in how to effectively exercise this muscle and integrate its use into your exercise programme then please contact me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or call 07971 629380. Also, individualised nutritional programmes are on offer so that you may fully realise your potential.

Good luck!

References:

Chek, P. (1999) The Inner Unit. IAAF Technical Quarterly New Studies in Athletics. 4/99.

Kendall, F.P., McCreary, E.K., Provance, P.G., Rodgers, M.M. and Romani, W.A. (2005) Muscles: Testing and Function with Posture and Pain. Lippincott Williams & Wilkins. Baltimore, MD.

Richardson, C., Jull, G., Hides, J. and Hodges, P. (1998) Therapeutic Exercise for Spinal Segmental Stabilisation in Low Back Pain. Churchill Livingstone.