COMPASS

Public resource

TVA & Core Activation

Finding and activating your deep abdominal core — the transversus abdominis (TVA).

What is the TVA?

The transversus abdominis (TVA) is described as the deepest core muscle, acting like a natural corset. To activate it, the focus is on gentle engagement rather than forceful sucking in.

How to find and engage the TVA

Position

Lie on your back with your knees bent and feet flat on the floor.

Finger placement

Place your index and middle fingers on your hip bones, then move them about 2 inches inward and slightly down toward your feet.

The cue

Take a deep breath in, and as you slowly exhale, gently draw your lower belly and belly button down toward your spine.

The feel

You should feel a subtle tightening or tension rising under your fingertips — like a trampoline becoming taut.

Aim for about 30% of your maximum effort. Keep breathing normally and do not hold your breath.

Before you begin

If you are recovering from lower back pain, diastasis recti, or postpartum recovery, mention this to Dr. Sarlie so these progressions can be tailored to be safer for your situation.

Sources

As supplied by the practice — not all sources carry equal evidentiary weight.

  1. YouTube
  2. YouTube
  3. Healthline
  4. YouTube
  5. YouTube
  6. YouTube
  7. YouTube

Abdominal Drawing-in Maneuver (ADIM)

Editorial line-art illustration of finding and engaging the TVA
  1. In the starting position, perform the basic TVA engagement on an exhale.
  2. Maintain the gentle lower-ab contraction for 10 seconds while breathing normally, then relax.

Suggested format 3 × 10 reps · 10-second hold

Dead Bug — Beginner Variation

Editorial line-art illustration of the Dead Bug exercise: opposite arm and leg extended, lying on the back
  1. Lie on your back with your arms pointing up to the ceiling and knees bent at 90 degrees in tabletop position.
  2. Engage your TVA.
  3. Slowly lower one heel to tap the floor while keeping your core braced and lower back pressed flat against the mat.
  4. Return to the start and alternate sides.

Suggested format 15–60 seconds each side

Bird Dog

Editorial line-art illustration of Bird Dog: quadruped start and extended opposite arm/leg position
  1. Start on your hands and knees with a flat back and neutral spine.
  2. Activate your deep core, then extend your opposite arm forward and leg backward simultaneously.
  3. Hold without letting your hips rotate or your lower back sag.

Suggested format Hold 2–3 seconds · 8–12 repetitions each side

Modified Stomach Vacuum

Editorial line-art illustration of the Modified Stomach Vacuum exercise
  1. Can be performed standing or on all fours.
  2. Exhale all your air and pull your stomach contents inward and upward toward your spine.
  3. Hold the hollowing position while taking shallow breaths into your upper ribcage.

Suggested format 20–30 seconds

General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.

Ask Compass

Public resource

TVA & Core Activation

Finding and activating your deep abdominal core — the transversus abdominis (TVA).

What is the TVA?

The transversus abdominis (TVA) is described as the deepest core muscle, acting like a natural corset. To activate it, the focus is on gentle engagement rather than forceful sucking in.

How to find and engage the TVA

Position

Lie on your back with your knees bent and feet flat on the floor.

Finger placement

Place your index and middle fingers on your hip bones, then move them about 2 inches inward and slightly down toward your feet.

The cue

Take a deep breath in, and as you slowly exhale, gently draw your lower belly and belly button down toward your spine.

The feel

You should feel a subtle tightening or tension rising under your fingertips — like a trampoline becoming taut.

Aim for about 30% of your maximum effort. Keep breathing normally and do not hold your breath.

Before you begin

If you are recovering from lower back pain, diastasis recti, or postpartum recovery, mention this to Dr. Sarlie so these progressions can be tailored to be safer for your situation.

    Abdominal Drawing-in Maneuver (ADIM)

    Editorial line-art illustration of finding and engaging the TVA
    1. In the starting position, perform the basic TVA engagement on an exhale.
    2. Maintain the gentle lower-ab contraction for 10 seconds while breathing normally, then relax.

    Suggested format 3 × 10 reps · 10-second hold

    Dead Bug — Beginner Variation

    Editorial line-art illustration of the Dead Bug exercise: opposite arm and leg extended, lying on the back
    1. Lie on your back with your arms pointing up to the ceiling and knees bent at 90 degrees in tabletop position.
    2. Engage your TVA.
    3. Slowly lower one heel to tap the floor while keeping your core braced and lower back pressed flat against the mat.
    4. Return to the start and alternate sides.

    Suggested format 15–60 seconds each side

    Bird Dog

    Editorial line-art illustration of Bird Dog: quadruped start and extended opposite arm/leg position
    1. Start on your hands and knees with a flat back and neutral spine.
    2. Activate your deep core, then extend your opposite arm forward and leg backward simultaneously.
    3. Hold without letting your hips rotate or your lower back sag.

    Suggested format Hold 2–3 seconds · 8–12 repetitions each side

    Modified Stomach Vacuum

    Editorial line-art illustration of the Modified Stomach Vacuum exercise
    1. Can be performed standing or on all fours.
    2. Exhale all your air and pull your stomach contents inward and upward toward your spine.
    3. Hold the hollowing position while taking shallow breaths into your upper ribcage.

    Suggested format 20–30 seconds

    General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.