The Importance of the Transverse Abdominals (TVAs)

The what, how and why of the TVAs or your own personal corset.

The Importance of the Transverse Abdominals (TVAs)

If you have never heard of the Transverse Abdominals or TVAs, then let me introduce you to the most important part of your core. They are the deepest layer of your abdominal cavity. They run horizontally from front to back and are located between your hips and ribs. The TVA muscles are often referred to as your “corset muscle”. The TVAs, when strong, are a very important stabilizer for the spine and they help keep the internal organs protected and the pressure in your abdominal cavity regulated.

Often times, if this muscle is weak, it can result in low back pain, leaking, Diastasis Recti and poor pressure management. Weak TVAs (whether from pregnancy or lack of exercise) can also result in the doming/coning that can occur in the abdomen while doing core work. Managing these symptoms comes from a combination of strengthening the TVAs and understanding the correct connections to the rest of the abdominal cavity (pelvic floor, core muscles and diaphragm).

It is important to maintain strong Transverse Abdominal Muscles to stabilize the spine, but this is especially true when lifting. If you are doing heavy compound movements like deadlifts or squats, it is kind of like having a built in lifting belt. If they are strong and firing properly, you will maintain proper intra abdominal pressure, protect the spine and allow the correct muscles to fire which in turn prevents injury. This can translate to everyday life as well. Imagine picking up a heavy bag of groceries off the floor, if you can brace your core properly, the lift will not happen from the back, it will come from the hips, preventing any possible strain to the low back.

Learning how to breath properly, contracting the TVAs during any core work and making sure that the TVAs are always engaging is crucial. Understanding your posture moment to moment as well as while exercising, learning the proper breathing mechanics (which can often be lost with pregnancies), and making sure you can connect your core at the most basic levels is so important. If your basic foundation is strong and connected, then progressing to bigger and stronger movements can be done easily and well controlled.

If you would like to learn more about this feel free to email us at jen@momsfitlife.com or check out the website and programs we have to offer!