The Transverse Abdominis (TVA): The Key to a Stronger Spine and a Slimmer Waist 

We’ve all heard the cliches. Abs are made in the kitchen. There is no such thing as spot reduction. You can’t out train a bad diet. 

While I typically agree with these statements, let me share a success story. 

I once trained a man in his late 40‘s. He was fairly lean, had decent muscle tone and in general was pretty happy with his physique except for his midsection. He felt it stuck out too far. Admittedly, his midsection looked worse because the rest of his physique was so on point. 

We trained his abs hard through planks, abdominal crunches, side bends, you name it. Nothing seemed to help him. He told me his diet was not a factor and I believed him. He was fairly meticulous. But then why did it appear as though he still had a pouch? I chalked it up to the fact that maybe he suffered from abdominal bloat more than others. 

It was possible the abdominal exercises we were training were only hitting his six pack muscles. Maybe making them bigger was only contributing to his problem. So I decided to try something different. 

I stopped giving him crunches and planks or any other exercise that could contribute to six pack growth and focused on his TVA muscles. And holy shit, it worked!

It corrected his posture and made his waist look 2 inches slimmer within one week. What’s even more unbelievable is that we did it with only one exercise. 

Sounds too good to be true right? Well let me tell you about the transverse abdominis and the role it plays in spinal health and intra abdominal pressure. It will make sense how this magical muscle can reduce lower back pain and contribute to a smaller waist. 

The Transverse Abdominis (TVA)

The transverse abdominis (TVA) is a core muscle underneath your six pack. The TVA is a deep core muscle that plays a role in both the protection of your spine and and the appearance of your waistline. 

The TVA is lesser known, because it is overshadowed by the rectus abdominis, also known as the “six pack” muscles. Because the rectus abdominis is the muscle that everyone sees, this is the muscle that more commonly gets all the training time. However, if a ripped, slim midsection is the goal,  the TVA should probably garnish more focus. 

The TVA is commonly referred to as the “corset” muscle because when activated the TVA creates intra abdominal pressure and draws the waist in towards the spine, giving the appearance of a slimmer waist, much like a corset. 

This intra abdominal pressure not only creates the illusion of a slimmer waist, but also stabilizes the spine and protects your lower back. 

Benefits of Training the TVA

Strengthening the TVA can improve posture, alleviate lower back pain, and give the illusion of a slimmer midsection. You will notice a person who activates their TVA will instantly get taller and their tummy will tuck in towards their spine. This is because the TVA creates intra abdominal pressure. This pressure draws in the midsection and stabilizes the spine, protecting you when lifting heavy objects. 

Powerlifters will often use a lifting belt that wraps tightly around their midsection to create more intra abdominal pressure during heavy lifts to protect their lower backs and instantly increase their power output. When activated, the TVA creates a “natural” lifting belt. 

As mentioned earlier, the TVA is sometimes called the “corset” muscle. This is because the TVA wraps around the torso like a belt or corset. It is located underneath the obliques and the six pack muscles. When engaged, the TVA contracts and pulls inward towards the spine, effectively drawing your waistline in. 

Remember my client in his 40’s who couldn’t get his midsection in check? Well turns out it was more of a postural issue than diet. He was a truck driver for a living. He was constantly sitting and over time this contributed to a rounded shoulders posture. As soon as he started training his TVA, he began to stand more upright, his lower back pain diminished and most important to him, his waistline got smaller. 

How to Train the TVA (No Equipment Necessary)

The good news is that you can start training this muscle right now! The TVA is not trained like the six pack. You don’t train it with crunches. The TVA is worked when you create intra abdominal pressure through breathing and drawing your belly button in towards your spine. 

Below are a few effective exercises you can do anywhere to engage and strengthen the TVA. 

TVA Squeeze

This one has a few different names but I call it the TVA squeeze. Bodybuilders will recognize this movement as an abdominal vacuum. Here’s how to perform it: 

1. Stand tall with your feet shoulder width apart. 
2. Take a deep breath. As you exhale, draw your belly button in towards your spine. Continue to exhale as you draw your midsection towards your spine more and more.  
3. Hold this position for 10-20 seconds. DON’T hold your breath. Take little breaths while holding this position if you need. Make sure you focus MORE on drawing in your belly button, rather than holding your exhale. 
4. After 10-20 seconds, rest for 20 seconds, then repeat for a total of 3 repetitions. 

TVA Squeeze in Quadruped Position

You can also perform this movement on your hands and knees. This may allow you to feel your TVA muscles more. 

1. Place yourself on all fours. Tuck your pelvis in towards your face. 
2. Take a breath, and exhale, drawing your belly in towards the spine. 
3. Once you can’t draw in anymore, hold for 10-20 seconds. Again, DON’T HOLD YOUR BREATH. Instead, focus on drawing in your midsection. 
4. After 10-20 seconds, rest for 20 seconds and repeat for a total of 3 repetitions. 

Pelvic Tilt

If you’re really struggling to feel the TVA, this may be a good one to help you feel it. 

1. Lie on your back with your knees bent and feet flat on the floor.
2. Flatten your lower back into the floor by tilting your pelvis upward. 
3. Draw your belly button in towards your spine (getting repetitive yet?). Hold this position for 5 seconds. Relax completely. 
4. Tuck your pelvis again, and repeat for a total of 5 repetitions

What Should You Feel? 

How will you know if you’ve worked your TVA muscles? I promise, you’ll know it. 

You should feel a general fatigue around your midsection. It doesn’t feel the same as traditional core training where you feel like you got punched in the stomach or you feel a massive burn. 

You don’t have to perform all of these exercises. I would focus on the ones that you ”feel” the most. Try each one and see which works for you. Once you find a favorite, practice these exercises a few times a day. 

Regular practice will lead to better posture, decreased lower back pain, and a slimmer waist.  Plus, the best part is that you don’t need any equipment. Your TVA can be trained anywhere, anytime. 

Be patient. It may take a little bit of practice to develop the mind muscle connection with a muscle that I’m sure most of us didn’t know we had. As you practice activating the TVA, it will start to become effortless. The ultimate goal is for your TVA to kick on subconsciously. A strong TVA will make you taller, stronger and slimmer. 

Start training your TVA today, and get your tape measure ready!  

Key Takeaways