Strengthen Your Core with the Stomach Vacuum Exercise
A Simple and Effective TVA Activation Exercise
Are you looking for a simple and effective way to strengthen your core and improve your posture? If so, the stomach vacuum exercise is a great choice. This exercise targets the transversus abdominis (TVA), a deep core muscle that helps to stabilize the spine and pelvis. Strengthening the TVA can help to improve your balance, reduce back pain, and even give you a flatter stomach.
How to Do the Stomach Vacuum Exercise
To perform the stomach vacuum exercise, follow these steps:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Inhale deeply through your nose, filling your lungs with air.
- Exhale slowly through your mouth, contracting your abdominal muscles as you do so.
- Continue to exhale, pulling your belly button in towards your spine.
- Hold your breath for 10-15 seconds, then release and inhale.
Repeat the exercise for 10-15 repetitions.
Benefits of the Stomach Vacuum Exercise
The stomach vacuum exercise offers a number of benefits, including:
- Strengthens the transversus abdominis muscle
- Improves balance and stability
- Reduces back pain
- Gives you a flatter stomach
- Improves posture
If you're looking for a simple and effective way to strengthen your core and improve your overall health, the stomach vacuum exercise is a great choice.
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