4) The Functional Vacuum exercise
As such there is no set definition or steps for a functional vacuum exercise for the training of TVA. The Functional Vacuum exercise means when your body is doing the general and basic day to day functions you have to train TVA during that ‘functional’ period.
Unfortunately, we sit almost 90% of our daytime, so it is recommended to sit in the correct posture by making your spine straight, and thighs parallel to the floor and then contracting your TVA by drawing in the navel towards the spine.
Make sure you are allowed to breathe normally in the functional vacuum exercise. Researchers have found that lightly contacting your TVA while sitting and standing in the functional vacuum exercise delivers the same benefits as the spine, quadruped and the sitting vacuum.
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5) Co-contraction exercises
According to some studies it has been found that training both TVA and the other abdominal muscles like the rectus abdominis at the same time will increase the intensity of the vacuum training. The basic approach to the co-contraction exercise of TVA and rectus abdominis muscle can be best demonstrated by, performing the vacuum exercise followed by crunches.
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