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The Secret to Getting a Snatched Waist.
The transverse abdominal muscle (or transverse abdominis, TVA) is the deepest layer of your core muscles, playing a crucial role in stabilizing your torso and keeping your internal organs supported. While traditional ab exercises like crunches mainly target the outermost layer—the rectus abdominis, or the “six-pack”. The TVA acts more like a natural waist trainer. Often referred to as the “corset muscle,” strengthening your connection to it can help create a smaller, more defined waistline. The stronger your TVA, the more “snatched” your midsection will look!
How to Engage the TVA:
Start by taking a deep breath into your belly,really let it expand, even to the point where it looks slightly rounded or “pregnant.” Focus on breathing into all directions: the front, sides, and back of your ribcage. This is called 360° breathing. As you inhale, also allow your pelvic floor to relax.
Now, exhale completely! Imagine blowing out a candle or making a long “shhh” sound. As you do, gently draw the lowest part of your abs upward toward your ribcage. That’s your TVA activating!
You can practice this lying flat on a yoga mat, standing (with your hands on your waist to feel the movement), or in a quadruped position (on all fours). It’s simple, subtle, and super effective.
This video explains it very well:
There's also a world of difference between reflexively engaging your core and "sucking in" like your granny might have told you to when you were growing up, the former creates a strong, stable base (and looks better too) whereas the latter creates tension and poor posture.
Also another great video!
The transverse abdominal muscle (or transverse abdominis, TVA) is the deepest layer of your core muscles, playing a crucial role in stabilizing your torso and keeping your internal organs supported. While traditional ab exercises like crunches mainly target the outermost layer—the rectus abdominis, or the “six-pack”. The TVA acts more like a natural waist trainer. Often referred to as the “corset muscle,” strengthening your connection to it can help create a smaller, more defined waistline. The stronger your TVA, the more “snatched” your midsection will look!
How to Engage the TVA:
Start by taking a deep breath into your belly,really let it expand, even to the point where it looks slightly rounded or “pregnant.” Focus on breathing into all directions: the front, sides, and back of your ribcage. This is called 360° breathing. As you inhale, also allow your pelvic floor to relax.
Now, exhale completely! Imagine blowing out a candle or making a long “shhh” sound. As you do, gently draw the lowest part of your abs upward toward your ribcage. That’s your TVA activating!
You can practice this lying flat on a yoga mat, standing (with your hands on your waist to feel the movement), or in a quadruped position (on all fours). It’s simple, subtle, and super effective.
This video explains it very well:
There's also a world of difference between reflexively engaging your core and "sucking in" like your granny might have told you to when you were growing up, the former creates a strong, stable base (and looks better too) whereas the latter creates tension and poor posture.
Also another great video!
, I have a feminine aura, its over