Here, doing exercises to effectively strengthen the TVA are essential to improving your vacuum while helping to reduce abdominal protrusion, not to mention the positive effect that may have on your lower back. Heck, it even helps when you want to look your best at the beach!ĭoing specific rectus-abdominis movements like crunches and hanging leg raises alone does have some tangential effect strengthening the TVA, but they're not enough to pull your belly in.
By training the TVA, you're essentially building up your endurance at holding your stomach in, which is something that can be quite difficult to do over longer periods of time, like standing on stage or posing for a photo shoot. Imagine flexing your abs while your stomach is protruding-it wouldn't look too impressive, right? You may still see the overall outline of your six-pack if you're lean enough, but imagine how much better your abs would appear if you were able to simultaneously "suck in" your entire stomach at the same time. This is ideal from an aesthetic standpoint, as you can simultaneously contract (or flex) the transverse abdominis at the same time as the rectus abdominis to create a bit more of a dramatic look to the abs overall. What this actually refers to is one's ability to contract the transverse abdominis (basically, sucking in your stomach). You're probably familiar with a "vacuum" or possibly the "vacuum pose" that was popularized by one of Arnold Schwarzenegger's bodybuilding rivals, Frank Zane.
In layman's terms, you'd be rocking a beer belly. This may not sound like much at first, but it essentially means that without the transverse abdominis, you wouldn't be able to hold your stomach in, and it would appear distended.
The primary purpose of the often underrated transverse abdominis is to compress the abdomen the secondary purpose is spinal and core stability.
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