core·core

TVA activation (drawing-in)

Lie on back, knees bent. Place fingers just inside your hip bones. Inhale, then exhale slowly while drawing the navel toward the spine — you should feel a gentle tension under your fingers. Wakes up the transverse abdominis — the deepest core muscle, the one that holds you together.

Form cues

1Belly draws IN, not up — flat, not hollow
2Breathe normally once activated — hold the tension 10 sec
3Should feel deep, not surface-six-pack

Common mistakes

Holding the breath — defeats the whole point
Sucking too hard — moderate tension is the target

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core·core

TVA activation (drawing-in)

Form cues

1Belly draws IN, not up — flat, not hollow
2Breathe normally once activated — hold the tension 10 sec
3Should feel deep, not surface-six-pack

Common mistakes

Holding the breath — defeats the whole point
Sucking too hard — moderate tension is the target