Tva Pull

  • 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.

  • Abdominals 

  • Rectus abdominis

  • 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

  • The 100s

    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.

  • Supine Hip Hinge

    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.

  • Sphinx

    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.

  • Heel Slide

    This builds core strength deep down, without having to strain your neck and spine.

  • Dead Bug

    Dead bug builds deep abdominal strength in an isometric manner.

  • Birddog

    This is a great exercise to work your posture and core muscles but without extensive strain.

  • Advanced Heel Slide

    Once you have mastered the heel slide, try this exercise to take your strength to the next level.

  • Advanced Birddog

    If you have mastered intermediate birddog, do this advanced level of birddog.


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