TVA Exercises For A Strong Core

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#IvanaChapman #TVAexercises #TVAexercisesforastrongcore #absexercises
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TVA EXERCISES FOR A STRONG CORE (FLATTEN YOUR BELLY!) // Want to use abs exercises to strengthen your core? This video will show you transverse abdominis exercises for a strong core and the stomach vacuum exercise for a strong core. These are TA exercises for a strong core and ab exercises for a flat stomach.
If you want to learn ab exercises for a strong core and tva exercises to flatten your belly. If you want to use tva exercises to strengthen your core and ab exercises to flatten your stomach, this video will show you how. I’ll show you tva exercises for a flat stomach and tva exercises to flatten your stomach. Leave a comment and let me know how you enjoyed these TVA exercises!
Flatten Your Stomach Video • Flatten Your Stomach W...
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
TVA Exercises For A Strong Core: • TVA Exercises For A St...

Опубликовано:

21 янв 2020

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Комментарии : 277

@IvanaChapman 4 месяца назад

🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin

@martaaltheide5146 Год назад

Thank you! Simple explanation and great video to learn exercises

@ma.kristinefernandez6100 Год назад

Hi Ms. Ivana Thank you for this video.. This activity is very amazing.. This is best exercise ever..

@ryanchapman2450 4 года назад

Surprisingly, TVA exercises are some of the most challenging!

@IvanaChapman 4 года назад

Ryan Chapman For sure! What other abs exercises do you like to do?

@samirasufi8837 3 года назад

yes, my core is so weak after two babies. Never have I thought it would be this challenging to get my normal belly back. or at least get rid of this mommy pouch because I hate the feeling of still looking pregnant.

@Micca59 5 месяцев назад

Discovered your channel recently and enjoying your approach to fitness. Learning a lot regarding nutrition. Thank you! ❤

@johnshadow9310 3 года назад

Thanks a lot for this video. You explain and demonstrate things very well

@IvanaChapman 3 года назад

Thank you! Glad you liked it 😊

@evb1601 Год назад

Excellent! As I move into my 70's, having a strong core becomes more and more important for not only posture and movement, but for digestion as well. This is nice, comprehensive set. Thank you!

@karenlin-mahar3403 Год назад

Great TVA exercises!! Thank you! 💖🙏

@IvanaChapman Год назад

Glad you liked them. 😊

@ahavadaniel4883 3 года назад

Thank you so much for this vA a nit exercises.

@IvanaChapman 3 года назад

Glad you liked them! 😊

@paulrodberg Год назад

Thank you for your teaching

@IvanaChapman Год назад

You're very welcome 😊

@LaurenHebert8 4 года назад

I'm always looking for core exercises! Definitely need to strengthen mine!

@IvanaChapman 4 года назад

Lauren Hebert What are your favourite core exercises?

@christydurham5464 4 года назад

This is the best one yet that I have found to strengthen my tva. Thanks so much!!!

@IvanaChapman 4 года назад

You're welcome! I've got a few more TVA exercise videos on my channel, but I think this one sums it up pretty nicely. 😊

@chandanghosh987 Год назад

Just randomly found ur channel. Very carefully and diligently made contents. Really amazed to find that u reply each & every comment.

@IvanaChapman Год назад

Welcome to my channel! 😁 And yes, I do try to reply to everyone. Best way to help more people. 😊

@ameliacarter7656 3 года назад

Love this!!! Thank you!!!

@IvanaChapman 3 года назад

So glad you liked it! 😊

@KristaElisabeth 4 года назад

These are great exercises! Thanks for sharing.

@IvanaChapman 4 года назад

You're welcome! Do you do TVA exercises regularly?

@daveymcg53 3 года назад

The procedure was explained better in this video than in others I've seen

@IvanaChapman 3 года назад

Thanks! Glad you enjoyed it. 😊

@SighImStillHere 3 года назад

This is great thanks!!! 🙏🏽🙏🏽🙏🏽

@IvanaChapman 3 года назад

Glad you liked it! 😊

@simlam58 3 года назад

Thank you Ivana. Magic

@IvanaChapman 3 года назад

You’re most welcome! 😁

@ghazalanaveed9049 2 года назад

I shall definitely give it a try

@IvanaChapman 2 года назад

Great! Please let me know if you have any questions.

@karunaagarwal9332 2 года назад

Superb. Well Simplified .

@IvanaChapman 2 года назад

Glad you liked it 😊

@johnvandenbrink2865 4 года назад

This is gold. Trank you.

@IvanaChapman 4 года назад

You’re welcome! Glad you liked it.

@ellas4310 4 года назад

Great video! Really feel it strengthening my core :)

@IvanaChapman 4 года назад

Thanks, glad you liked it! Keep up the good work. 😊

@workwillfreeyou 3 года назад

Thank you!

@IvanaChapman 3 года назад

Happy to help! 😊

@crys_8462 4 года назад

Beautiful video, very informative 🦋

@IvanaChapman 4 года назад

Thank you! 😊

@AskAwayHealth 4 года назад

Not heard of the stomach vacuum before - thanks; great these are all doable outside the gym - thanks

@IvanaChapman 4 года назад

Yes! You don't need a gym or fancy equipment to work on abdominal strength.

@yamaniyama5940 Год назад

Great work Ivana!

@IvanaChapman Год назад

Thanks! 😊

@user-po5le7fz6n 14 дней назад

Thank you 🙏

@IvanaChapman 13 дней назад

You’re welcome 😊

@inkaleuschner6686 2 года назад

Apart from the simple vaccuum exercise totally new exercises to me.I'll try it. Makes sense, thank you!

@IvanaChapman 2 года назад

Hope the exercises go well for you! 😊

@cementos7922 Год назад

I think the stomach vacuumr is all I'm gonna need. Thanks ma'am, big help.

@IvanaChapman Год назад

Glad you liked it. 😊

@erin7913 4 года назад

Amazing video!

@IvanaChapman 4 года назад

Thanks! Glad you liked it. 😊

@StrongMom 4 года назад

Good cues for TA activation!

@IvanaChapman 4 года назад

Strong Mom Thanks! What other cues do you use for TVA activation?

@markyallop2596 3 года назад

Great tips Ivana. Many thanks from a London based Diastase Recti sufferer!

@IvanaChapman 3 года назад

Glad they were helpful! 😊 Hope you've had a chance to check out my DR video for men, as well as the recent video of DR exercises as well.

@craigquick1272 3 года назад

Thank you. Some very interesting exercises. Some I cannot do because of my bad knees. My diastasis is pretty big. I wished you lived close by so you could be my tutor/coach!

@IvanaChapman 3 года назад

Thanks, glad you liked it. I don't do in-person coaching anymore. I do online coaching so distance isn't a factor. 😊

@GoCloudArchitects 4 года назад

Some very nice pilates type exercises to increase core stability.

@IvanaChapman 4 года назад

Not really pilates actually, although they appear similar at first glance. Pilates takes a different approach to pelvic positioning and reps. This is very specific TVA strengthening with appropriate rep ranges.

@Gozerthegozarian1984 2 года назад

Great. Ideo

@IvanaChapman 2 года назад

Thank you!

@notimefordowntimesoriseabo5930 Год назад

thanks

@IvanaChapman Год назад

You're most welcome 🙂

@DalDhaliwalOfficial 4 года назад

Really informative video Ivana. Love it! Thanks for sharing 😊 Just subscribed #185 Look forward to watching more of your content.

@IvanaChapman 4 года назад

Dal Dhaliwal Thanks so much! Very glad to have you here 😊

@loveisgods Месяц назад

you So Fine great Exercise tips for TVA❤

@memnoch19751 3 года назад

I’ve discovered I’ve diastasis recti which explains months of lower back pain. Started when the gyms shut abd I was inactive for a few months. Just started these. Doesn’t feel challenging but I’m feeling a tightness deep in my stomach area.

@IvanaChapman 3 года назад

It takes a while to get TVA exercises right, but it sounds like you’re on the right track. They don’t feel “challenging” like a squat or deadlift, but they should be difficult if you’re maintaining correct TVA activation throughout. I actually have a video about diastasis recti ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GcQ9r_8HfVo.html. I’ve also got another video of exercises for DR coming soon!

@IvanaChapman 4 года назад

Thanks for watching! Is your stomach/belly a trouble area for you?

@ciasautter1710 4 года назад

You are not considering those of us who have over turn out and week TVA from this. Cross legged is not a good idea

@simplythebecks1161 4 года назад

Yes and I love these updates and YT posts thanks heaps!!!

@IvanaChapman 4 года назад

@@simplythebecks1161 You're welcome!

@IvanaChapman 4 года назад

@@ciasautter1710 I'm not sure what you mean here. I believe I mentioned that you can keep your legs out in front for that one particular exercise.

@christydurham5464 4 года назад

I've had 2 sections and have had 7 babies. Yes my stomach needs help!! I have been working hard to get back in shape. For 2 weeks I have noticed my stomach getting more toned by doing TVA exercises only.

@womaniseverything 2 года назад

just for the abs she has, bravo and thumbs up, and thanks for the video

@IvanaChapman 2 года назад

Thank you 😊

@jaylift5 3 года назад

I recently found that I have Diastasis Recti, probably from over using a rowing machine and doing planks without counterbalancing exercises. I am now strengthening the inner core and find this really helpful. Ivana's demonstration and instruction are excellent .Thanks!

@IvanaChapman 3 года назад

Thank you! I’m glad the video was helpful for you. Not sure if you’ve seen it, but I have a video about diastasis recti: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GcQ9r_8HfVo.html I’ve also got a video of Diastasis Recti exercises coming soon...so make sure you subscribe. 😊

@liamengram6326 3 года назад

Yup! Heavy deadlifts and not enough TVA work did it for me.

@RAH854 3 года назад

Thank you for these exercises! Been working on my core recently then I woke up to abdominal doming. So I figured out I need to strengthen my TVA 😅 thanks again for helping me strengthen my core :)

@IvanaChapman 3 года назад

You’re welcome! Sorry to hear about the doming...that can happen with too much ab work. The TVA exercises will help. I’ve got a diastasis recti video coming up soon!

@ShadowStarMicah24 3 года назад

I've been on a journey trying to figure where my bloating came from as my 6 pack and obliques are actually visible. This evening I've finally realised that I have a weak TVA 💁🏾‍♂️ Intuitively I was fumbling around in the right direction, last week I was doing the stomach vacuum on the bus home from work, cos I sensed my 'sucking' muscles weren't being used properly💁🏾‍♂️ I can start my return to flat abs again 🥳

@lynnb2434 3 года назад

Thank you Ivana. I’m just starting to learn a new way of living. I was always on the skinny and fit side, even with my 28’ scoliosis. I kept moving and pushing through any pain. Now I’m 53 years, 50lbs/3.6 stones over weight and out of shape. I’m glad that I found this video. I’ll incorporate it and look more into what you have to offer those of us who need your expertise! Thanks!

@IvanaChapman 3 года назад

You’re most welcome! 😊 I’m so glad you found the video helpful. Feel free to reach out again if you have specific questions. All the best on your journey!

@Lily-gz3ip 2 года назад

nicee

@gathahoward-felician9732 4 года назад

Yes! Come through (come through means you show up slayed) Ivana! Girl! This is amazing; thank you for sharing this!

@IvanaChapman 4 года назад

Thanks...and you're most welcome! I'm so glad you enjoyed the video. :)

@erikadee8668 3 года назад

Proceeds to try and help her understand one slang phrase by using another. Lol

@KaleandKrunches 4 года назад

Gonna do the TVA seated squeeze while watching TV tonight :)

@IvanaChapman 4 года назад

Kale and Krunches Great plan!

@Heathbarbcrunch2 3 года назад

Love the guitar keyboard corner!

@IvanaChapman 3 года назад

The guitars belong to my husband and the keyboard is mine. 😊

@rcll9751 3 года назад

Your series is very helpful in both practical and emotional terms. I think a lot of men who encounter this are used to a lot of intense exercise and sports activity and prone to panic and despair when it first starts getting in the way of everything, even the simplest movements like bending to pick up sonething

@IvanaChapman 3 года назад

I'm glad you liked it. 😊You're right, I've found that many of my male clients often want to show that they're strong by "working through" injuries, rather than doing the appropriate adjustments for recovery. And being consistent with exercises that are perceived as "easy" can also be a challenge...even when those exercises would help.

@TylerSarry 3 года назад

GREAT VIDEO💯

@IvanaChapman 3 года назад

Thanks! How often do you include the TVA in your training?

@TylerSarry 3 года назад

@@IvanaChapman twice daily since I've realized how much it's been lacking in my training and helps with my low back issues 💯

@IvanaChapman 3 года назад

Definitely! A weak TVA is a common cause of back pain. Glad the exercises are helping you!

@juicy1598 4 года назад

Thank you for your help.

@juicy1598 4 года назад

I notice about my posture and the way that I move my body, that some movements such as reaching for something or even just walking around, I make unnecessary movements with my spine and head. Kind of like my limbs can’t make certain actions without taking my spine/neck along the ride. It’s not super noticeable but when comparing myself to other people I notice how effortless some movements seem whereas for me it’s not the case. I can consciously prevent myself from doing this but it doesn’t feel natural so I don’t think it’s just habit. Could it have to do with my core? I feel like I’m not using the right muscles in my back and upper chest and shoulders. I don’t really know where to keep my scapulae; if I move them down and inwards it certainly feels more right but also feel something else is missing.

@juicy1598 4 года назад

Also, is forcing a quick cough or two a good way to engage core muscles? Any answers would be appreciated

@IvanaChapman 4 года назад

@@juicy1598It's very hard to know what your issue is without assessing your movement patterns. A physiotherapist is ideal for this kind of thing. I'm not sure exactly what you mean about "unnecessary movements with my spine and head". It's possible that you have tight neck and upper trap muscles (which is very common!) and this is resulting in excessive tension in these movements. It can't hurt to do TVA exercises and see how you improve. Often core stability and weak TVA muscles can be part of postural issues. The body is a kinetic chain from top to bottom and what happens at one point can affect other parts of the body (and your movement patterns in general). Many people have the slightly elevated and protruded scapulae that you mention. Strengthen the rhomboid muscles to retract the scapula and stretching the pecs and front deltoids is usually helpful in those instances.

@IvanaChapman 4 года назад

@@juicy1598 I wouldn't recommend forcing coughs to engage the core, as you don't want to rely on that mechanism for core contraction...and you may make your throat sore after a while! ;) Just focus on periodically pulling the belly button in towards the spine while breathing out, and then holding for 5-10 seconds. Hope that helps!

@juicy1598 4 года назад

Ivana Chapman thank you. And for the coughing I just want to know if the muscles used for coughing/laughing are the correct muscles that I should engage, to give me an idea of what core engagement should feel like

@jeffreykipp6839 2 месяца назад

I love your channel! Would you happen to have an alternative exercise for the wall slides? I don't think my drywall can take the long-term abuse.

@ptrainingbytim 2 года назад

You are very pretty and demonstrate great exercises, thank you!

@IvanaChapman 2 года назад

Glad you like them!

@j453 3 года назад

I was looking for a different TVA but was pleasantly surprised by what I found

@IvanaChapman 3 года назад

👍

4 года назад

Like frumos video 👍💖🌹

@IvanaChapman 4 года назад

Thank you.

@kangakid5984 2 года назад

Hey that squatting exercise against the wall really hits the area well. Thanks :D

@IvanaChapman 2 года назад

Glad you like it! It's not a common exercise.

@kangakid5984 2 года назад

@@IvanaChapman Yes, my tummy and legs keep reminding me of that :D

@IvanaChapman 2 года назад

😅

@skyesverdlin757 Год назад

Any opinions on how to go about surfing while rehabbing diastasis recti? Feel like I may have developed a small gap between my abs doing crunches...Thanks!

@Studio44Pilates 4 года назад

Some strong exercises in there! 😀

@IvanaChapman 4 года назад

You bet! What's your favourite ab exercise?

@Studio44Pilates 4 года назад

Love the Pilates Criss Cross 😂🧡

@IvanaChapman 4 года назад

@@Studio44Pilates In fitness & research studies we call those bicycles. Great for rectus abdominis and obliques!

@LaraNaomi 4 года назад

I love dead bugs! You can really feel it working.

@IvanaChapman 4 года назад

Lara Naomi oh yeah, they’re so much harder than they look!

@monicasree4812 3 года назад

Should I suck my belly in during this deadbug???

@goofyboots4828 3 года назад

Oh! I thought she was saying dead "butts", bugs makes way more sense lol

@AM2K2 3 года назад

Thanks for the video - do kegels help work the TVA and if so do you suggest them? (I'm male)

@IvanaChapman 3 года назад

No, kegels don't work the TVA. They work the pelvic floor muscles. Best to talk to a physical therapist about kegels, but I do know that they're not necessary or helpful for everyone. They can help with specific pelvic floor issues.

@deundrajohnson8217 2 года назад

When I take air in, am I also sucking in my stomach? Or am I sucking my stomach in when I breathe out? I'm kinda just sucking my stomach in holding my breathe, breathing out and holding on tighter. I'm having a serious disconnect with the instructions. Thank you in advance

@chanellesobotker7269 2 года назад

Woooooooowww that hurt soooooooo much..and I only done the first one...

@IvanaChapman 2 года назад

You might be going a bit too hard. The TVA is activated with a gentle contraction, so try it a bit more gently.

@paullebrun9401 2 года назад

Can these TVA exercises work with a guy working on healing diastasis recti?

@scottforman3974 3 года назад

Can these work well when you're working on Diastasis Recti, or are these a little more advanced (in other words, do your suggested work - Pelvic Tilt, Draw in Maneuver, Stomach Vacuum, TVA with Arms and Legs - first until you are feeling stronger and then move to these? Thank you!

@IvanaChapman 3 года назад

Great question! I generally consider the pelvic tilt/draw in maneuver/vacuum the beginning of learning to activate the TVA. Then when you start moving limbs while still maintaining the TVA contraction, I consider those exercises a progression. Really it's about finding the way of contracting the TVA that works best for you, and then challenging yourself to maintain that contraction in different positions. Does that make sense?

@scottforman3974 3 года назад

@@IvanaChapman yes, thank you so much!

@marionwilk4847 5 часов назад

Does this help with a diastasis recti?

@alokmishra9503 3 года назад

Dead bug takes the cake, but best start with legs movement alone first IMO...works for me

@IvanaChapman 3 года назад

Yes, if you're not able to dead bugs properly yet you can use the legs only or arms only version. I show those in my other TVA videos.

@amyp9010 2 года назад

I'm also 45 and I've had my fifth child and she's now urinating months I guess 19 months but I consider myself in shape and athletic but I still have some areas I'm working on

@IvanaChapman 2 года назад

Wow...5 kids. Supermama! 👍

@FiredUppFitness 4 года назад

Love dead bugs and great video!

@IvanaChapman 4 года назад

Thank you! Glad to have you here. :)

@stevemeyer3535 Год назад

Thanks, I am a 74 year active male. Just found out I have Diastasis Recti and appreciate these exercises. Is it ok to still lift weights for upper body and I still play competitive baseball (pitcher), can I keep doing that? Steve

@IvanaChapman Год назад

There's more info about DR here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GcQ9r_8HfVo.html Keep in mind that if there's an activity you love and don't want to give up (like baseball), then don't worry about it. Allow yourself to do what you're comfortable with. Weight training exercises are easily modified to minimize stress on your DR.

@luciaalice6446 2 года назад

I delivered on May 2021, my diastasis is really not that bad. How long will it take to get back to normal with these exercises?

@IvanaChapman 2 года назад

That's very hard to say, since there are a lot of individual factors at play. Do you mean for your diastasis to close or for you to be able to do the exercises? For some women (myself included), there is a permanently enlarged gap in the abs (but not necessarily a clinical diastasis). More info in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZT_Bzo2_soo.html

@szyszak9424 Год назад

is it also okay to pull novel towards the spine in exercises like leg raises to activate more of the tva?

@IvanaChapman Год назад

Your TVA will activate during those types of exercises, but you don’t want to pull in too hard (like a vacuum) during movement. And try to maintain a neutral (natural slight curve) in the lower back. If anything hurts or you feel any strain, always stop the exercise.

@szyszak9424 Год назад

@@IvanaChapman but we cannot also let our lower back to hyperextend and low belly to stick out because it will deactivate tva isnt?

@IvanaChapman Год назад

Yes, you want to maintain a neutral arch and not overextend the spine…more to avoid injury.

@carolpoulin5450 2 года назад

Would this work on my lower abs due to C-section years ago and having 3 kids, much older now I'm 52 I lift weights on a daily but still got that "baby pouch" an my baby is 35 now lol, I'd LOVE to get rid of that excess fat an really flatten my stomach 5'3 120lbs it's my belly I need help on I'd DEFINITELY would appreciate any feed back❤️thanks

@IvanaChapman 2 года назад

Reducing fat primarily comes down to diet (just search fat loss topics on my channel). But a C-section can permanently affect how things look and feel in the area. TVA exercises can strengthen the area and help it feel tighter. So probably worth trying for a couple of months to see how they go.

@Gumby54877 3 года назад

Saw your video on diastasis Recti for men and it intrigued me about the TVA. I have a pretty large separation and am just starting to seek out info on how to fix it. Looks like all these exercises are good but concerned about dead bugs. Looks kind of like bicycles. Are dead bugs good for Diastasis recti?

@IvanaChapman 3 года назад

Dead bugs are very different from bicycles. Dead bugs can be ok for DR in the later stages of DR rehab (after a couple of months, when you've developed good TVA control). They are a more advanced exercise, and are hard to do correctly. For a large DR, they may not be a good choice. If you aren't maintaining good TVA control or your DR is very large, you'll see doming/coning when you move your arms/legs. Have you had your DR confirmed by a doctor/physical therapist?

@Gumby54877 3 года назад

@@IvanaChapman yes. Quite a while back and back then they basically said nothing you can do about it. So now recently I am doing research to see how to fix it. I've recently done some lifestyle changes and want to try to fix it now. I've seen more videos and done more research and understand dead bugs better. Thank you and thanks for the great video.

@IvanaChapman 3 года назад

Glad you liked the video. 😊 Although there often isn't a complete "fix" for DR, TVA exercises can help you strengthen the underlying muscle and prevent further damage. Exercises don't heal the DR. I don't want to give you false hope, since you've been told that your particular condition isn't treatable. Hopefully the lifestyle changes will bring progress in other areas and the DR will be less of a concern. Hope it goes well for you!

@HersheyKissJaz 3 года назад

Will these exercises make my Csection tummy go down? I’m 2 months pp

@IvanaChapman 3 года назад

Congrats Mama! Strengthening the TVA can be helpful for re-connecting with that area and preventing lower back pain. Have you been cleared for exercise by your doctor?

@spsprasad4244 3 года назад

Will doing these exercises reduce diastasis recti. I had 4 finger gap and now 6 months pp.. How long we need to practise these exercises

@IvanaChapman 3 года назад

Strengthening the TVA muscle may help to reduce diastasis recti. Since you're pp, make sure that you've been cleared for exercise and that you go slowly with these exercises. You may also find this video helpful (it's directed at men, but all the same info applies to women, of course): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GcQ9r_8HfVo.html

@sugunap8522 3 года назад

I have diastasis recti. Can i do those excecises?

@IvanaChapman 3 года назад

Yes! I had diastasis recti myself and I've been focusing on TVA exercise for a long time. I also have a video about diastasis recti that will give you further info (it's aimed towards men, but all the same info applies for women): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GcQ9r_8HfVo.html

@michellelomas6021 Год назад

Can you use a resistance band around the legs for these or will that make tbe condition worse?

@IvanaChapman Год назад

What condition are you referring to?

@michellelomas6021 Год назад

@@IvanaChapman diastasis recti

@IvanaChapman Год назад

Ahhh, ok. Why do you want to add a resistance band? These are exercises to target the TVA, so it’s best to keep your focus there (unless there’s a specific reason you want to use bands).

@jeff4907 3 года назад

I came here from your video on Diastasis Recti in Men where you suggested a couple of TVA exercises. Are all of the ones you showed in this video suitable for someone with Diastasis Recti?

@IvanaChapman 3 года назад

Yes, these exercises are also ok for someone with DR. You need to be especially careful with dead bugs to make sure that you have enough abdominal control to avoid coning/doming during the movement. You can always start with the "arms only" or "legs only" version to be safe. Always check with a physical therapist or doctor if you have specific concerns about your DR though. Hope that helps! 😊

@jeff4907 3 года назад

@@IvanaChapman Thanks very much for such a quick reply. I've got a Dr's appointment to have it looked at but it's a few weeks away so I was looking to see what I could do in the meantime. I'll definitely give these a try.

@ruth-annsmith4685 3 года назад

Am I supposed to feel a little pressure in my chest area when doing the TVAs? I want to make sure I'm doing it right and I didn't hear you make any mention of that.

@IvanaChapman 3 года назад

No, you shouldn't feel anything in your chest. Have you had any upper body injuries or issues with tightness in the shoulders/back?

@garythieme1977 Год назад

Would these be okay if I’ve had L4-L5 fusion surgery?

@IvanaChapman Год назад

Check with your doctor

@Danielle24 2 года назад

Just a suggestion instead of the twist try an oblique standing crunch.. Just an ideal..

@IvanaChapman 2 года назад

Not sure which exercise you're referring to here. The oblique standing crunch primarily works the obliques, not the TVA, so it's not an ideal choice.

@Danielle24 2 года назад

@@IvanaChapman the vacuum sorry I didn't make it more clear, but I like the twist I like the oblique crunch 2..

@IvanaChapman 2 года назад

I'm glad you found an exercise you like for abs. 🙂 It's not a TVA exercise, but it's ok for obliques.

@aswathybabu7838 4 года назад

Can we do these exercises to heal diastasis recti? Are squats ok if trying to heal DR?

@IvanaChapman 4 года назад

Yes! TVA exercises are ideal for healing DR. I had DR myself when my son was born and then reinjured it doing heavy deadlifting. I would be careful with squats if you have DR. Bodyweight is probably ok (although it depends on your ability to contract the TVA during movement). Lifting heavy with squats can be a problem for DR because of the increased intra abdominal pressure during the movement. It depends on the width of your DR and the strength of your connective tissues in that area. How long have you had DR?

@aswathybabu7838 4 года назад

@@IvanaChapman thank you for the quick response 🙂🙂 I've had DR for about 9 months now. I've not been very consistent with my workouts tbh. I started with a 4 fingers gap at 7 weeks and now it has become around 2-2.5 fingers gap. How long will it take to close the gap if I religiously do these exercises? And what gap is considered a healed DR?

@IvanaChapman 4 года назад

There are various definitions of DR, but generally around the 2cm mark is where it ends (less than 2cm is not DR). Seems like you’re close to having a good recovery! How you respond to the exercises varies from person-to-person (as with most things!), but 6 weeks to 2-3 months is common. Also, remember that while there may always be a slightly bigger gap, the important thing is to strengthen the tissues to prevent further injury and predisposition to back pain and pelvic floor issues.

@shaluanna84 2 года назад

is it safe for diastasis recti, please reply... thank you.

@IvanaChapman 2 года назад

Try these exercises (they're not just for men, obviously, but I was reaching out to get the info to more men): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hGmxuv3cGlE.html Also, have you had DR confirmed by a doctor or physical therapist?

@amyp9010 2 года назад

So madam Miss are you holding your breath while you're doing the TVA when you tighten your abs are holding your breath for 30 seconds or just breathing lightly for 30 seconds.. it's hard for me to suck in my mommy pooch but I've got to keep trying to get my flat abs there a lot of things to get flat abs it absolutely sucks.. but I got to see if my body is capable of sinking back in and having some nice abs by the time I'm 50 years old hopefully it'll take me to some more year to get this flat abs hopefully sooner if I just keep out of every day you can see my abs but I guess I'm going to admit that I want to look like your abs maybe it won't because I have stretch marks but I got to keep trying

@IvanaChapman 2 года назад

During TVA exercises, try not to hold your breath. Just breath gently and focus on the contraction. Hope your journey goes well. Try not to compare yourself to anyone else. Just keep improving yourself in your own way. Stretch marks don't mean anything (even young men sometimes have them)...and you got 5 babies in return.

@larry9302 2 года назад

Ivana, It seems sucking the belly button in toward the spine is the common thread in most of the exercises for healing the diastasis recti problem. Is it ok to do it while on a fast or any speed of walking?

@IvanaChapman 2 года назад

I don't personally recommend activating the TVA during other activities that way. It's unnecessary and may cause back pain.

@IvanaChapman 2 года назад

Fasting doesn't affect exercise that way, although you may be tired or light-headed during exertion.

@larry9302 2 года назад

@@IvanaChapman I didn't word the question quite right. I wasn't asking about fasting. I meant either a fast walk or a slow walk. Thanks for the reply and the video.

@IvanaChapman 2 года назад

Ahhhh, I see! Ok, as I mentioned, I don't think it's necessary to do TVA too often during activity. But I do think it can be helpful to occasionally pay attention to the TVA during slow walking. Having awareness of the TVA during movement (without excessive forced contraction) can be useful.

@OntarioAndrews415 3 года назад

This is good for abdominal diastasis (in men) too right?

@IvanaChapman 3 года назад

Yes, TVA exercises can be helpful for DR. Just make sure that you're getting enough contraction so you don't see any doming/coning of your DR. Did you see my other DR videos?

@sreenathcr5022 Год назад

I have weak core with disc herniation,and numbness in leg.. is this exercise is work for me...With a strong core I can move previously? Mam pls give me a reply..

@IvanaChapman Год назад

You will want to speak to a doctor and/or physio about your specific condition.

@armnakornthab6867 5 месяцев назад

Hi, I have a problem of anterior pelvic tilt and high visceral fat while my skin fat is quite low. My six packs are as visible as male body fat 12-14% when I make posterior pelvic tilt, but my over all belly shape looks like male with 25% body fat and visceral fat is 9. I am able to do decent abs exercises like L sit but it doesn’t seem to help my visceral fat. Please suggest me what to do. I am not sure whether this is because my TVA is not strong enough or because I caannot reduce my visceral.

@beforeourveryeyes 3 года назад

Is the squat really more of a sit? I see your thighs as parallel to floor. I'm feeling a lot of engagement around knees. Is that part of what your asking for? Thanks a lot..

@IvanaChapman 3 года назад

Sure, you can think of it as a wall sit if that helps. 😊 If you're feeling too much around the knees, it may be because your quads are tight or you're just not used to the movement. You can stop a little earlier (not bend the knees so far) if you want, to avoid the focus on the legs. This should be about challenging your TVA through movement, not a leg exercise. Hope that helps!

@beforeourveryeyes 3 года назад

@@IvanaChapman thank you!

@prathyushagoturu3946 3 года назад

Does the waist size decreases if we do it continuosly ? Pls help

@IvanaChapman 3 года назад

Not really. The exercises may train you to hold your abs in more and they may feel a bit "tighter", but reducing body fat through nutrition is the best way to decrease your waist size.

@NOWAY411_ 3 года назад

if you have a weak tva your belly 'extends' a little more than normal and i think if you strenghten it the tva shrinks the waste

@Vidyavlogsinkannada4you 3 года назад

I've knee pain and i also want to reduce my tummy can i do these exercise, plz reply

@IvanaChapman 3 года назад

The knee pain shouldn’t be an issue. You might want to avoid the one that involves sliding against the wall, if it causes pain.

@Vidyavlogsinkannada4you 3 года назад

Got it, thanks for your reply

@bodhisattva4eva 3 года назад

Awesome! Can the resulting core activation & strength build hip stability that reduces knee pain? KP seems to drop after hamstring stretches and glute activation. Pain free lunge is my goal Suggestions? Thanks Ivana!

@monicasree4812 4 года назад

I have a distasis recti gap, can I do all these exercises. Plz ans.

@IvanaChapman 4 года назад

Yes! TVA exercises are a great way to help strengthen the abdominal area safely with DR. Pay close attention to contracting the TVA before any movements. How big is your gap?

@monicasree4812 4 года назад

When I check myself, I can feel 2 finger gap. I can't correctly check the gap, but I can see doming wen I contract my abdominal muscles

@IvanaChapman 3 года назад

@@monicasree4812 Ok. Whenever you're doing any of these exercises, make sure that you don't see any doming. If you can't do the exercise without doming then it means that you aren't doing it correctly, or your TVA muscles aren't strong enough (YET!) to do it. So work on the other exercises in the meantime.

@monicasree4812 3 года назад

Ya sure. Tq♥️

@IvanaChapman 3 года назад

@@monicasree4812 Any time! Hope it goes well for you. :)

@Liz-vh3mw Год назад

Any advice for a mama with mild prolapse here pls?

@IvanaChapman Год назад

No, sorry. It's best to speak to a physio.

@Liz-vh3mw Год назад

@@IvanaChapman i did.

@IvanaChapman Год назад

I wouldn’t add anything further…doctors and physios are the experts on those things.

@samirasufi8837 3 года назад

what's the difference between this and a stomach vacuum?

@IvanaChapman 3 года назад

You mean the stomach vacuum compared to the other TVA exercises I showed? They all help activate the TVA, but the other exercises train you to activate the TVA while doing certain movements. And the stomach vacuum is a bit less comfortable to do (for the stomach area).

@samirasufi8837 3 года назад

@@IvanaChapman okay thank you so much.

@avfc81trussy 3 года назад

Will this work for men too?

@IvanaChapman 3 года назад

Absolutely!

@aliiiiibaby 3 года назад

What do you do if you can't feel your TVA? due to diastisis

@IvanaChapman 3 года назад

Diastasis recti shouldn’t prevent you from finding your TVA. It’s actually quite a large muscle deep inside. I usually tell my clients to find it by going to their hip bones and then moving in about 1 inch. Then you need to press hard to feel it under your fingers as you flatten your back. What specifically are you struggling with? Also, I’ve got a couple of videos about diastasis recti on my channel for you to check out. They’re directed at men, but all the same info applies. 😊

@aliiiiibaby 3 года назад

@@IvanaChapman So I can feel my TVA on the outside, but not in the inside. I don't feel that connection inside of me. And when I do ab works outs, I can't feel them.

@KhanKhan-ne4ru 2 года назад

Maam by using standing twister 20 minutes per day would be helpful in reducing love handles plz reply maam ???

@IvanaChapman 2 года назад

Unfortunately not. "Love handles" are the result of excess fat in the area. The best way to reduce them is through changing your diet.

@adeleneong9149 3 года назад

How many times must I do to see the results

@IvanaChapman 3 года назад

What type of results are you looking for? An increase in TVA strength generally takes 6-8 weeks of consistent practice (2-3 times a week).

@adeleneong9149 3 года назад

@@IvanaChapman 6 pack abs

@IvanaChapman 3 года назад

Then nutrition is going to be very important. You need to lower your body fat levels so that you can see the muscle underneath. Are you close?

@adeleneong9149 3 года назад

@@IvanaChapman yes i am close but i just recovered from my dam pull muscles

@karlhungus5554 2 года назад

Man, that flat belly. I wasn't even that skinny as a kid. Out of curiosity, what sort of eating style do you follow? It may not be a branded diet, but I'm just wondering what you eat, what you avoid, etc. You can probably throw in the occasional indulgence without much trouble, I bet. I'd imagine staying lean is easier than getting lean.

@IvanaChapman 2 года назад

Yes, it's true that getting lean is harder than staying lean. And I haven't always been this lean. I have quite a few videos about fat loss that go through a basic outline about how I eat and what I recommend to others who are looking to lose weight. I don't follow a named diet, just an evidence-based approach that includes an awareness of overall calories (although I haven't counted them for years!) enough protein, veggies/fruit, starches....and yes, treats like chocolate, ice cream, and chocolate chip cookies fairly regularly. I may go into further specifics in a future video. 😊

@karlhungus5554 2 года назад

@@IvanaChapman Awesome, thanks. I watched two more of your videos, following my previous comment, and plan to explore more. I appreciate your calm, sensible approach, as opposed to what I often see in popular diet camps. I've never wanted to be a huge bodybuilder and always wished for a physique somewhere between a Yoga practitioner and the models in the Soloflex commercials back in the 80s. Lean and strong, like you.

@IvanaChapman 2 года назад

Thanks! Had to look up the Soloflex commercials. 😂Pretty solid male physique for the time.

@karlhungus5554 2 года назад

@@IvanaChapman Oh, yeah, you probably weren't even born yet! You young'uns! :-)

@melan8edgoddess251 Год назад

Ok so how should we be breathing while holding our TA tight doing those dead bugs?? Anybody?

@IvanaChapman Год назад

Yes

@brandonbaker5418 2 года назад

Do you have to hold your breath when sucking in your stomach?

@IvanaChapman 2 года назад

For the stomach vacuum, that's the traditional method (although you can still do shallow breathing). I prefer shallow breathing for the rest of the TVA exercises, so that you train your TVA with more natural breathing.