Does anybody even know how to actually work the TVA other than this stupid pose?

Does anybody even know how to actually work the TVA other than this stupid pose? It seems nobody on the internet is able to figure out how to get it working. I have scoliosis or something and the TVA on one side is weak so I can tell if an exercise is actually working it. So far, out of all the exercises I do, probably tricep pushdowns work it the most. I feel it a little on bench press and OHP but not much. Most ab exercises don't seem to work it at all.

  1. 3 weeks ago
    Anonymous

    >TVA
    with the remoteA

    • 3 weeks ago
      Anonymous

      xD

  2. 3 weeks ago
    Anonymous

    Imagine pulling her ribs apart, ripping her heart out, and eating it while shitting in her bloody chest cavity. Wouldn’t that be hilarious? Haha haha

    • 3 weeks ago
      Anonymous
    • 3 weeks ago
      Anonymous

      Imagine not being a fag

  3. 3 weeks ago
    Anonymous

    didnt read wahtever the fuck you said, pic is too gross

    • 3 weeks ago
      Anonymous

      How the fuck does she even do that?

      • 3 weeks ago
        Anonymous

        by not being fat

        • 3 weeks ago
          Anonymous

          That doesn't look normal even for a skinny person.

      • 3 weeks ago
        Anonymous

        genetics / body structure. no way I would ever be able to do that at any body fat percentage or anything else

  4. 3 weeks ago
    Anonymous

    Technically all abdominal work also works the tva, but if you’re looking for isolation then yeah that’s basically the only way to do it

    • 3 weeks ago
      Anonymous

      >Technically all abdominal work also works the tva
      no it doesn't. you are just repeating the moronic shit on the internet. If you use Athlean Xs "follow the fibers" the fibres are fucking horizontal... they make your stomach contents go inwards. This is not the same as the abdominals or obliques.

      • 3 weeks ago
        Anonymous

        >athlean-x

    • 3 weeks ago
      Anonymous

      Technically there are several ways

      The best one is standing next to desk, slightly bent over, elbows straight, hand on desk. Back straight.
      Exhale, pull your stomach in, keep for as long as can, repeat after a few breaths

      • 3 weeks ago
        Anonymous

        Sounds gay if you ask me.

  5. 3 weeks ago
    Anonymous

    I have scoliosis and have gone to physio for this. General ab exercises like leg raises and dead bugs helps. If you wanna target it specifically, unironically lay on your back and try to flex your penis.

  6. 3 weeks ago
    Anonymous

    it's a stomach vacuum you retards. anyone not fat, with sufficient practice can perform them.

    • 3 weeks ago
      Anonymous

      not to that degree. athlean x sure isn't fat and when he does them, his stomach doesn't go in anywhere near as much

      • 3 weeks ago
        Anonymous

        look at schwartzenberger or that vitruvian gay dbz posting youtuber. just gotta work on the pose, why the fuck would athlean x hit a stomach vacuum

    • 3 weeks ago
      Anonymous

      >with sufficient practice
      also known as exercise

    • 3 weeks ago
      Anonymous

      I'm fat and can still do them.

      It's more of a mind-muscle connection thingy

  7. 3 weeks ago
    Anonymous

    Deadlifting, squats and OHP while BRACING YOUR CORE PROPERLY, which is incredibly important if you have back problems. The muscle's job is to brace and stabilize your core, if you are stabilizing your core against progressively heavier weights, its getting stronger. If you don't know how to brace your core, look it up on youtube, it's called the Valsalva maneuverer.

    you might wan

    >I want to isolate it
    you can't besides doing a stomach vacuum. That being said, its not being overloaded if you do the same vacuum again and again, its like trying to train your bicep by flexing it again and again. Its a bad exercise for training it unless yours is particularly weak and its never contracted once in its life.

    Most people that train it are doing so to practise bodybuilding poses, though they might not do it as intensely as she is doing it obviously.

    • 3 weeks ago
      Anonymous

      >Valsalva
      this is almost the opposite of what the tva does. valsalva fills the stomach with air, while tva squeezes down on stomach and is literally one of the cues to practice the vaccum (breath all air out).

      • 3 weeks ago
        Anonymous

        The tva squeeses down on a stomach filled with air lol. Its not meant to work concentrically, its meant to work isometrically to stabilize the core. Looking at the TVA's anatomy, what else can it do besides brace the core. Why would you try train it concentrically, it can't produce movement.

        • 3 weeks ago
          Anonymous

          I don't know what stupid shit you are saying but the TVA cannot be worked during the valsalva maneuver because it is the exact opposite. The stomach is expanded and full of air, and therefore the tva is at its full length, where as in the vacuum the tva is contracted and shortened.

          • 3 weeks ago
            Anonymous

            lol.
            You wouldn't believe it, but the way your body tries to forcefully exhale is by contracting your ab muscles.

            >The Valsalva maneuver is... the optimal breathing pattern for producing maximal force and is frequently used in powerlifting to stabilize the trunk during exercises such as the squat, deadlift, and bench press, and in both lifts of Olympic weightlifting. Additionally, competitive strongmen often use the Valsalva maneuver in things such as log press, yoke walks, and stone loading, as well as any other strongman movements.
            from pic related
            Do you seriously think your core muscles aren't active when lifting weight?

            >the tva is at its full length
            Yes, and so it can't activate? It won't shorten in length that much (it does a little bit) because its working isometrically, that doesn't mean its not working. Of course muscles can activate when they're at full length, they do so every time you do a full range of motion rep of any exercise. Being stretched actually primes a muscle to contract, its called the stretch reflex.

            • 3 weeks ago
              Anonymous

              Everything you say is wrong. The muscles used for exhalation are not the TVA, but a stomach with less air will allow the TVA to contract more to perform an impressive vacuum. The stretch that helps a muscle work at its end range is for dynamic movements, not static ones. Isometric exercises where the target muscle is in a lengthened state make no sense.

              As I said anyway, I am in a unique position where I can tell which exercises work the TVA because of the one sided weakness I have. It starts to ache on certain movements, so I know they have worked it. I can squat heavy, and it does not have any function in this movement. According to wikipedia:

              >Recently the transverse abdominal has become the subject of debate between biokineticists, kinesiologists, strength trainers, and physical therapists. The two positions on the muscle are (1) that the muscle is effective and capable of bracing the human core during extremely heavy lifts and (2) that it is not.

              It seems you are in one camp, and I am in the other, but you are in the retarded camp. Just look at all of the powerlifters with protruding stomachs (not fat, posture). If the squat developed the TVA, they would not look like that at all. They would all have super flat stomachs.

              My weak side TVA aches during the vacuum, but not at all during heavy squats. I can use my own experience and not just theory to know which camp is correct.

              • 3 weeks ago
                Anonymous

                >key core muscle does not contribute to bracing core.
                Actual brain damage.
                >muscles used for exhalation are not the TVA
                No, but the TVA contributes to synching down your abdominal region, when your airways are closed, and air can't escape your lungs, your now expanded lungs full of air are being squeezed on as your core muscles contract. This might have the effect of "forcefully pushing air out on a closed airway", you fucking retarded mutt. It isn't hard to understand. Anyway, when you do brace, your abdominal reigion does contract (not fully) because air is compressible, and your core (TVA included, shocker) are actively squeezing against the outwards forces of compressed air.
                >Does anybody even know how to actually work the TVA other than this stupid pose... nobody on the internet is able to figure out
                That's because it doesn't do anything besides that, that, and bracing your core.

                Anyway, the stomach vacuum is a shit exercise. All that is happening is your tva is contracting to slightly displacing your organs, there are literally no forces being resisted. Alternatively, when there is air in your abdominal, because air is compressible, and is being compressed if your core is working, it generates an outwards force that can actually be resisted like how the compressed air in a balloon is pushing outwards of the stretched rubber that wants to contract. That and the weight of the bar your body is trying to stabalize.
                I can create a strong and uncomfortable chest contraction, just by having arm out in front and trying to contract my chest. It feels sore, that doesn't mean I'm working the muscle or its gonna get stronger. likewise, stomach vacuums might feel uncomfortable to hold, that doesn't mean the muscle is being trained or is gonna get stronger. Body builders do stomach vacuums because they do it when posing. Besides some neurological coordination (which is somewhat useful), no adaptation is happening.

              • 3 weeks ago
                Anonymous

                Everything you say is wrong. The muscles used for exhalation are not the TVA, but a stomach with less air will allow the TVA to contract more to perform an impressive vacuum. The stretch that helps a muscle work at its end range is for dynamic movements, not static ones. Isometric exercises where the target muscle is in a lengthened state make no sense.

                As I said anyway, I am in a unique position where I can tell which exercises work the TVA because of the one sided weakness I have. It starts to ache on certain movements, so I know they have worked it. I can squat heavy, and it does not have any function in this movement. According to wikipedia:

                >Recently the transverse abdominal has become the subject of debate between biokineticists, kinesiologists, strength trainers, and physical therapists. The two positions on the muscle are (1) that the muscle is effective and capable of bracing the human core during extremely heavy lifts and (2) that it is not.

                It seems you are in one camp, and I am in the other, but you are in the retarded camp. Just look at all of the powerlifters with protruding stomachs (not fat, posture). If the squat developed the TVA, they would not look like that at all. They would all have super flat stomachs.

                My weak side TVA aches during the vacuum, but not at all during heavy squats. I can use my own experience and not just theory to know which camp is correct.

                p2

                >are actively squeezing against the outwards forces of compressed air.
                and in the case for when you're lifting something, your core is contributing to stabilizing the load, specifically by trying to stop movement around the torso area.

                >if the squat developed the TVA
                >powerlifters, weightlifters and strongman have a weak TVA
                actual brain damage

                https://i.imgur.com/6SEAR4S.png

                Does anybody even know how to actually work the TVA other than this stupid pose? It seems nobody on the internet is able to figure out how to get it working. I have scoliosis or something and the TVA on one side is weak so I can tell if an exercise is actually working it. So far, out of all the exercises I do, probably tricep pushdowns work it the most. I feel it a little on bench press and OHP but not much. Most ab exercises don't seem to work it at all.

                she must have a much stronger tva because she can such her stomach in. Also what the fuck are you talking about. In so far to as powerlifter having big bellies (ignoring that fat ones) its because their rectus abdominis 6 pack muscles are hypertrophied pic rel.

                > I can use my own experience and not just theory to know which camp is correct.
                maybe try getting stronger?
                also learn to brace properly, you're not, everything you've said suggest you don't know shit about bracing. Do this not just for your TVA but because you have scoliosis or something, and bracing properly is good for your back.

                The TVA does nothing besides bracing your core. If you're bracing your core against heavier and heavier loads, perhaps your tva is getting stronger. Almost forgot, it also sucks your belly in. Are you going to suck in your belly again and again till it gets stronger lol. you're right to think vaccums are retarded. try getting stronger

              • 3 weeks ago
                Anonymous

                FFS this ALWAYS what's it's fucking like trying to learn about fucking TVA. Constantly opposite opinions. I've been doing vacuums for months and NO FUCKING RESULTS. Moreover I feel like it's RA and not TVA during vacuums and lifts.

              • 3 weeks ago
                Anonymous

                When I do vacuums I try to pull my abdomen in as tightly as I can while still being able to breathe and walk around. Getting absolutely concave shit like in the OP pic feels like a fraud move to me, you just exhale all your shit bending over and then close your airways and the muscles don't even have to be tense anymore.

    • 3 weeks ago
      Anonymous

      I linked the wrong video
      the warmup exercises that he recommends wont make you stronger on its own, though it will help you brace properly once you do whatever exersize.
      Once again, the TVA won't be working on its own, it will be working in conjunction with the rest of your core muscles like its designed to do.

    • 3 weeks ago
      Anonymous

      you are a stupid ripplegay fuck and do not understand what the TVA muscle is

      • 3 weeks ago
        Anonymous

        oh yeah whats the tva again? the muscle that sucks in your belly?

        >https://pubmed.ncbi.nlm.nih.gov/22085710/
        >Weightlifters had significantly thicker absolute Transvers abdominis and Internal Oblique muscles than matched controls
        I think they have been doing stomach vacuums.

  8. 3 weeks ago
    Anonymous

    >TVA
    just do abs you fucking retarded moron zoomer gay holy shit you people are stupid.

  9. 3 weeks ago
    Anonymous

    I want to run my hands over those ribs and down into that crevice. Mmm

  10. 3 weeks ago
    Anonymous

    Smol pp

    • 3 weeks ago
      Anonymous

      Or giant clit

  11. 3 weeks ago
    Anonymous

    I want to put my head into her ribcage and proudly make her my hat.

  12. 3 weeks ago
    Anonymous

    >TVA
    Transversus Abdominus?

  13. 3 weeks ago
    Anonymous

    >Does anybody even know how to actually work the TVA other than this stupid pose? It seems nobody on the internet is able to figure out how to get it working. I have scoliosis or something and the TVA on one side is weak so I can tell if an exercise is actually working it. So far, out of all the exercises I do, probably tricep pushdowns work it the most. I feel it a little on bench press and OHP but not much. Most ab exercises don't seem to work it at all.
    I spent a long time looking into this once. I don't have scoliosis, I was just pursuing the theory that TVA hypertrophy is what produces the adonis belt (v-cut lines). Although I've since decided just to do direct ab work and hope it all works out, here's what I've learned

    1) The paper I found that seemed the most important was this one:
    https://www.researchgate.net/publication/283198970_Role_of_Transverse_Abdominal_Muscle_in_Trunk_Stability

    (you might need to pirate some of these pdfs, e.g. Sci-Hub)

    Here's one paragraph:
    > According to [3], TA activation level is uniquely associated with increased postural demand caused
    > by elevated center of mass: TA activation and IAP increase together with imposed flexion moment
    > (arms extended horizontally forward). In contrast to the other abdominal muscles, TA activation is
    > independent of the direction of the imposed moment. Thus, TA assists in counteracting trunk
    > flexion via increased IAP and contributes to general spine stabilization when the trunk is exposed
    > to moderate flexion and extension moments.

    (continued in next post)

    • 3 weeks ago
      Anonymous

      1) cont
      My takeaway from the quoted paragraph is that front DB raises would involve high TVA activation, although I'm unsure of the progressive overload potential. (Ancedotely, I've always noticed that my lower back gets sore if I really try to push DB front raises, so perhaps that is a sign that the TVA is also activing.)

      Extension movements would work too ("lat prayers / straight arm pushdown" type exercises), especially if you move the weight behind your torso. When you are doing tricep pushdowns, I think you are effectively doing something similiar to a lat prayer/straight arm pushdown. Yes, the targeted muscle is different, but your torso has to resist the same torque because your hands are in front of your body with a downward force on them (which means your torso is resisting a force that wants to pull the top of your torso forward).

      And for isometric contractions, the quoted paragraph tells us that both anti-flexion (deadlifts, etc.) and anti-extension (planks, etc.) will activate the TVA.

      2) There is some bro science that planks activate the TVA more than other direct ab exercises. If you want to follow this route, also try the "hollow plank" variation.

      I think this guy is kind of full of bullshit, but it's worth mentioning in this space.

      3) If you are going to explore other direct ab exercises that engage the core isometrically, try dead bugs, bird dogs, and flutter kicks/windshield wipers type exercises.

      4) I've also experimented with "abdominal bracing", usually done when laying in the supine position with your feet laying flat on the floor. These would be done as isometric holds as well as "sets" of contractions (where each contraction might be held for 1-5 seconds). I'm not sure how effective this is, but I got the idea from physio websites so it might be more legit.

      (continued in next post)

      • 3 weeks ago
        Anonymous

        5) finally more links useful for building up general knowledge, although I don't remember them being directly applicable:
        https://www.slideshare.net/khushali52/biomechanics-of-core-muscles
        https://www.researchgate.net/publication/49787866_Activation_of_transversus_abdominis_varies_with_postural_demand_in_standing
        https://journals.ke-i.org/mra/article/view/920

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