Lay supine with both knees bent and feet flat on the floor. Place your hands on your abdominals
Inhale deeply feeling your abdomen and chest rise. Exhale and pull your abs into your lower back, feeling as if you are drawing your hips bones together. Hold for a few seconds, then repeat.
TIP: Feel as if you are trying to pull your abs in so much that they hug your spine. Relax your hips and hamstrings so that the only muscles you are contracting are your abdominals.
Variations for Tva Pull
Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.
This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.
This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.
This builds core strength deep down, without having to strain your neck and spine.
Dead bug builds deep abdominal strength in an isometric manner.
This is a great exercise to work your posture and core muscles but without extensive strain.
Once you have mastered the heel slide, try this exercise to take your strength to the next level.
If you have mastered intermediate birddog, do this advanced level of birddog.
Add exercises to a workout by clicking the 'Add To Workout' button.