Your Core Strength and the Transverse Abdominis Muscle Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Ab Workouts The Importance of the Transverse Abdominis (TVA) Muscle By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 01, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents Transverse Abdominus TVA Muscles Strengthening Activating TVA Bracing for Strengthening More Exercises You may not have heard of the transverse abdominis (TVA) muscle, but it's an extremely important muscle that acts as a stabilizer for the entire low back and core muscles. It is one of the main core stabilizing muscles of the lumbar spine. A weak TVA is often one of the many reasons people may experience low back pain. If you're looking to alleviate lower back pain, adding some specific exercises to strengthen your TVA muscle may be helpful. Transverse Abdominus TVA Muscles The transverse abdominus is the deepest layer of abdominal muscles and runs between the ribs and the pelvis, horizontally from front to back. When activated, the TVA muscles create a deep natural "corset" around the internal organs and lumbar spine. These muscles stabilize the entire low back and core muscles and are the main core stabilizing muscles of the lumbar spine. This activation flattens the abdominal wall, compresses the viscera (internal organs), supports the internal organs and helps expel air during forced exhalation. One major function of the TVA muscles is to stabilize the spine during movements that involve the arms and legs. Importance of Strengthening If the TVA muscles are weak, the abdominal wall will begin to bulge forward and the pelvis may rotate forward and increase lordosis (inward curvature) in the spine. This can result after pregnancy and may also be associated with weight gain or lack of exercise. A recent study shows that weak TVA muscles may be to blame for lower back pain. How to Train the Abdominal Muscles Activating the Muscles There are generally two ways to activate the TVA muscles for improved core stabilization. Bracing Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift a heavy object. The goal is to tighten the muscles without sucking in, or expanding your abdomen. To activate the TVA with bracing, you will maintain an isometric hold in this position for 6 to 10 seconds. Release and repeat several times. Hollowing Hollowing refers to a technique to activate the TVA that occurs as you suck in and compress the abdomen. To perform this technique, contract your abdomen and pull your belly button back toward your spine to make your abdomen as small as possible. Once you've completed this movement, maintain an isometric hold of this compressed position for 6 to 10 seconds. Release and repeat. Bracing Bracing has been found to be more effective in stabilizing the lumbar spine than hollowing. Bracing results in the contraction of the entire core muscle group, and particularly the TVA. The best way to use the bracing technique is to contract and hold the abdomen (don't suck in the gut as in hollowing) and continue to breathe in and out. You can practice bracing while sitting, walking, or lying down. The bracing technique can also be used during abdominal and core workouts. More Exercises for TVA Muscles Once you can activate the TVA muscles, you can progress to the following exercises for all the abdominal muscles and the core: Plank Side Plank Bicycle Crunch Exercise Captain's Chair Exercise Vertical Leg Crunch Traditional (Basic) Abdominal Crunch 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hauggaard A, Persson AL. Specific spinal stabilisation exercises in patients with low back pain—a systematic review. Phys. Ther. Rev. 2007;12:233–248. Hodges PW, Richardson CA. Delayed postural contraction of transversus abdominis in low back pain associated with movement of the lower limb. J Spinal Disord. 1998 Feb;11(1):46-56. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 6 Exercises to Help Heal Diastasis Recti Don't Waste Your Time With Ab Crunches—Try These Core Burners 4 Exercises to Help Prevent Diastasis Recti Why You Should Strive for Strong and Not Just Flat Abs How to Strengthen Your Abs The Best Exercises to Get Your Abs in Shape 5 Ways to Strengthen Your Core How to Do an Abdominal Crunch: Techniques, Benefits, Variations A Simple Beginner Ab Day Workout Learn How to Do a Plank to Improve Core Strength How to Do Pelvic Tilts for Back Pain A Fast and Effective 20-Minute Core Workout How to Do Tabletop Legs in Pilates: Techniques, Benefits, Variations How Can I Get Rid of a Side Stitch? 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