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Home » Workouts » Back

Exercises To Enhance The Aesthetics of Your Waist!

Written by Andrew Foster, C.S.C.S

Last Updated on23 November, 2016 | 1:44 AM EDT

Ask Question? 8

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.


If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

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Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

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