Core Function Test: The TVA Activation Test

What the heck is the TVA muscle and why the heck should I care?
The TVA (Transverse Abdominus) is the body’s internal weight belt. It keeps the stomach wall flat, draws the belly button in toward the spine and is one of the core’s strongest stabilizers. Believe me, if you had a 1000 lbs on your back, you’re gonna wish your TVA was strong as hell. Typically, the bridge / plank core exercise is prescribed to address this muscles weakness. While being a great drill, it doesn’t really isolate that muscle (although total integration is the true goal) all that well. It is also a muscle that is fired much more intensely when held in a static position, thus the use of the plank drill.
I’m going to give you a better exercise / test (one can use it as both) to truly make sure you have very string and finely tuned TVA musculature, It is called the TVA Activation Test.
- Lie face down with a blood pressure cuff placed under your belly button.
- Exhale and then inflate the cuff to 40 mmHg
- Relax your body and draw your belly button upward off the cuff
- Do not let yourself cheat by pressing on the floor with your shoulders, knees, or by tucking your tail under – simply allow draw your belly button in.
The goal is to decrease the pressure in the cuff by at least 10 mmHg. If you cannot do that, you will need to practice your 4-point Tummy vacuum Exercise where one is on all fours and sucks in (vacuums in) your stomach as hard as you can and holds that position for at least 20 seconds.
Try this test each week till you are able to pass it.

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This entry was posted on Saturday, May 15th, 2010 at 6:24 pm and is filed under All things STRENGTH... You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Core Function Test: The TVA Activation Test”

1. Apple’S Ipad And Its Operating Function | nossral.org Says:
   May 15th, 2010 at 6:46 pm

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