Initial position: lie down on the floor, slightly bend your knees. Once you’re able to do five, 60-second supine stomach vacuums, Sturla suggests progressing the exercise via the quadruped variation i.e. Lay on your back. It can be performed while lying, standing or seating, and it can also be performed dynamically, as part of a more complex exercise. The “Stomach Vacuum” exercise is “the easiest way to shrink your waist and melt belly fat”. It squeezes IN and AROUND your waist when it contracts. Try to make your waist as small as possible. Gravity will work in your favor for this exercise. The TVA runs across your waist just like a weight belt. **DISCLAIMER: Doing the stomach vacuum exercise DOES NOT burn belly fat. Well I lost 20 lbs and did vacuums during the whole 3 month cut and went from 35 inch waist to 31 inch waist. Step-by-step exercise: Hold this squeeze HARD for 5-20 seconds. The Vacuum was the narrow waist trick of old school bodybuilders like Frank Zane and Arnold Schwarzenegger, so if it worked for them, it will mostly certainly do wonders for you! The main feature of … In women, it presents a better hip to waist ratio making them look healthier. While most athletes do train their TVA for aesthetic purposes, it does enhance core stability and strength, aids digestion and improves breathing. Do stomach vacuums really make your waist look smaller? Sucking the abdominal wall in really helped enhance the small waist and give a v-taped look. The Vacuum Exercise is great because it is so versatile. Now that you are able to perform the Vacuum, it's time to make it harder by incorporating it into your normal abdominal training. In order to get rid of the belly fat, you will have to engage yourself in some physical activities to get your body to sweat, literally. Squeeze and breathe with slow controlled breath. After a deep five-second inhale, you bring your belly button inside towards your spinal column exhaling as you go. Here’s how to do it: We highly recommended that you do this without eating or drinking anything for at least an hour. So far for me I find Stomach Vacuums and Planks are just making everything flatter and tighter. Place a light bar across your shoulders and hold it with your hands with a wider grip. Lots of free content in the way of articles, videos and FREE useful guides. )Sign Up for My Mailing List! It has 4 exercises that will target every muscles within the abdominal area that will help to build and carve that sexy shape. **DISCLAIMER: Doing the stomach vacuum exercise DOES NOT burn belly fat. Did you try this exercise before? on your hands and knees. How to get a SMALLER Waist with ONE exercise // The STOMACH VACUUM by Vicky Justiz February 11, 2020, 11:01 am Here I show you how to get a smaller waist with ONE exercise ! Read: Drinking this delicious mix everyday will shrink your belly in a week "Stomach vacuuming can absolutely tone your stomach because it targets your transverse abdominis, a muscle deep inside your abdominal wall that can be hard to … Close. No other ab exercises are worth it except for these. I used to measure 29 without it being sucked in, then 28 when sucked in. Contracting your TVA will support your organs, improve your posture, aid your breathing, and strengthen your entire core for enhanced athletic performances. Inhale and then repeat. While holding the squeeze, hold your breath. According to both Schwarzenegger and the YouTubers teaching viewers how to get an hourglass figure, the ‘stomach vacuum’ exercise is the key to a smaller waist When thinking of how we want our stomachs to look, Arnold Schwarzenegger isn’t necessarily the ideal many are looking to emulate. The key is frequency and the intensity of the squeeze. Do stomach vacuums really make your waist look smaller? Stomach Vacuums take practice, but they are extremely effective. As you build this muscle, you'll be gaining more postural … Also, the stomach vacuum is a muscle control system called Maxalding, in which different forms of isometrics are used. Exhale as much air as you can. Pull your navel into your spine. Do this exercise on an empty stomach for quicker results! Now squeeze in your stomach as much as possible and hold that position for as long as you can. Hold this squeeze HARD for 5-20 seconds. Step-by-step exercise: They say the body builders in the 70's would incorporate transverse exercises like the stomach vacuum … Vacuum exercise is a simple breathing exercise which targets your inner most abdominal muscles, primarily the transverse abdominis. Well I lost 20 lbs and did vacuums during the whole 3 month cut and went from 35 inch waist to 31 inch waist. More importantly, you can do it when you are not even working out. Email us ANY questions, concerns or suggestions here! Visualize trying to touch your navel to your backbone. To get a smaller waist, nothing beats getting leaner. The technique involves contracting those internal abdominal muscles. This exercise recruits spinal stabilizing muscles, and works against gravity as well, so it's a bit more challenging than the previous variations. To train the transverse abdominis (TVA) start with the easiest, most basic version of the vacuum. According to both Schwarzenegger and the YouTubers teaching viewers how to get an hourglass figure, the ‘stomach vacuum’ exercise is the key to a smaller waist When thinking of how we want our stomachs to look, Arnold Schwarzenegger isn’t necessarily the ideal many are looking to emulate. The main feature of … One way to perform stomach vacuum is by standing upright and exhaling completely. Perform it supine (face up) to get the assistance of gravity. How I Got a Smaller Waist. And when I'm talking small waist, I'm not talking genetically small as in left-to-right (narrow iliac crest or hip width). ** What is a stomach vacuum? After reading this post you will become the go-to expert for stomach vacuum exercise for your friends. Once you’re able to do five, 60-second supine stomach vacuums, Sturla suggests progressing the exercise via the quadruped variation i.e. While they were pregnant, their TVA muscles need to stretch and atrophy (weaken and shrink), to allow room for the baby to grow. This approach is more effective than longer, but less frequent sessions. Week 1 – do 3 sets of isometric contractions of 20 seconds each Supine Stomach Vacuum Gravity will work in your favor for this exercise. It also protects and supports our internal organs. - "The stomach vacuum is a weightless exercise you can perform to improve the strength of your core, and your pelvic floor. However, it's a powerful isometric exercise and it requires intense control. It works like a weight belt in your daily operation. When it contracts, it increases intra-abdominal pressure and reinforces the spine. Having massive, blocky ab muscles was important, but having a striking torso to waist ratio was a major point of emphasis. Vacuum exercise is a simple breathing exercise which targets your inner most abdominal muscles, primarily the transverse abdominis. This raises your diaphragm and, much like an empty stomach, allows for maximum contraction of the TVA. For the first time in my life, I had a tiny waist. The quadruped vacuum is a bit more difficult than the supine version, primarily because you'll be working against gravity. Some people want to gain muscle mass, others may want to lose weight. Here’s how to do it: We highly recommended that you do this without eating or drinking anything for at least an hour. It is all the more the perfect exercise if you are short on time because “vacuuming your stomach” is known to reduce your waistline by 2 to 3 inches in about 25 days. That's why it plays a key role in preventing back pain. Place a weight between your ankles if you want to. The vacuums ATnT 100% responsible for the waist size decrease but I felt like they helped level 1 The vacuum works the transverse abdominis, the layer of muscle behind that six-pack you're hiding. NO Spam - Just good, healthy stuff. In order to get rid of the belly fat, you will have to engage yourself in some physical activities to get your body to sweat, literally. Not only does it work on your core, it’s cardiovascular exercise, provides increased flexibility and builds muscle strength as well. One cue to focus on is to try to get your belly button to touch your spine. Quadruped Stomach Vacuum. Shrink your waist by performing one simple exercise: the vacuum. Stomach Vacuum Exercise - Before & After (30 Days) - YouTube The external and internal oblique muscles are responsible for the waist shape and contribute to that hourglass form that many of us want to get. The TVA runs across your waist just like a weight belt. Raise your knees towards your shoulders by flexing your waist and raising your hips. "Boxing" twists. The V-Shaped Body never really went out of fashion, but lately more athletes seem to pay attention to the increasing trend of narrow waists and attempt to achieve that type of physique. If the deep-lying transverse abdominis are not strong enough, the stomach sticks out. It is both prized in men and in women. This movement has been practiced for decades by bodybuilders wishing to give the illusion of a small waist on stage. A flat belly with proper transverse abdominis training is often the main goal of most who train this core muscle, as aside from a proper diet and low body fat, training your TVA will help make your stomach and waistline pull inwards and make you look smaller and thinner around the abdominal area. Now squeeze in your stomach as much as possible and hold that position for as long as you can. To do a vacuum simply stand up and suck in your stomach as hard as you can. There is one goal that does seem to be universal. Week 1 – do 3 sets of isometric contractions of 20 seconds each Therefore, if you meet that category and take part in regular ab training and still have a distended belly, then you can create a smaller waist by strengthening your transversus abdominus. Reduce stressors in your life, because stress triggers the release of cortisol in your body. Stomach vacuum is today regarded as one of the most effective exercises to shrink your waistline. The stomach vacuum does not require any weight or any special equipment. The top-sealed rectus abdominis gives us a defined 6-pack. In this pose, you have to suck in your stomach to your spine to make it look like it has completely disappeared. Expand your chest, and bring your stomach in as much as possible, and hold. on your hands and knees. Here I show you how to get a smaller waist with ONE exercise! Supine Stomach Vacuum Gravity will work in your favor for this exercise. Hold this for 20 seconds. The vacuum works the transverse abdominis, the layer of muscle behind that six-pack you're hiding. There is no normal vacuum condition in a normal stomach, and there is no medical device called a stomach vacuum. THE SMALL WAIST AND FLAT STOMACH PLAN. You can perform this on a stable or unstable surface (such as a stability ball). 6 months ago. Hold the vacuum for 20 seconds and aim for 60 seconds as you have more control over the technique. The “Stomach Vacuum” exercise is “the easiest way to shrink your waist and melt belly fat”. Supine Vacuum Start by lying on your back with your hips and knees flexed such that your feet are flat on the floor or bed. Its called the Stomach Vacuum. Try to make your waist as small as possible. For the first time in my life, I had a tiny waist. Even Arnold Schwarzenegger, who was a mass monster in his day, had a really small waist. Hold the vacuum for 20 seconds and aim for 60 seconds as you have more control over the technique. A small waist gives the visual impression of health and fitness. Just remember to vacuum every time your work out. Hold this for 20 seconds. 30. After a deep five-second inhale, you bring your belly button inside towards your spinal column exhaling as you go. Supine Vacuum Start by lying on your back with your hips and knees flexed such that your feet are flat on the floor or bed. In men, it gives the illusion of wider shoulders and of athletic ability. You can do it when you are sitting with a friend, at work, lying on your bed, etc. Getting leaner with activity and good diet will do much to shrink your waist. Archived. Next, exhale as much air as possible. I haven’t seen a major decrease in my waist yet but It does look smaller. Put your forearms on the parallel bars and hold the handles. The stomach vacuum works the TA (transverse abdominis), which is the layer of muscle behind your rectus abdominis or "six-pack". The external and internal oblique muscles are responsible for the waist shape and contribute to that hourglass form that many of us want to get. If you thought you had to spend endless hours lifting weights or doing cardio to have a small waist and flat belly, the good news is it's possible to look slimmer and trimmer without a lot of exercise. When you hit the vacuum pose, you’re contracting your transverse abdominis (TVA). So, pull your tummy in as much as you can! Vicky Justiz also has a lot of good workouts for a smaller waist! So no need to worry as you're about to learn everything you need to know about stomach vacuuming workouts. Add it into your workout sessions and see how fast you can get maximum results! Shrink your waist by performing one simple exercise: the vacuum. This is most common in women who have recently had a baby. Vicky Justiz also has a lot of good workouts for a smaller waist! Exhale as you pull your navel into your spine. "Boxing" twists. New Delhi: You probably must have heard of the stomach vacuum exercise, a simple abdominal move that’s taking the fitness world by storm of late. Place your leg on top of the lower leg and straighten your hips and knees. Stand and all fours maintaining a neutral spine. I used the BodyBuilding.com training schedule in the beginning, once my plastic surgeon cleared me safe for this specific type of exercise: Training days for the stomach vacuum are Monday, Wednesday, and Friday. The top-sealed rectus abdominis gives us a defined 6-pack. Try to make your waist as small as possible. Hold the vacuum for 20 seconds and aim for 60 seconds as you have more control over the technique. The stomach vacuum does not require any weight or any special equipment. Working this muscle can make it stronger and tighter, thus making your waist smaller. Hold the vacuum for 20 seconds and aim for 60 seconds as you have more control over the technique. Do this exercise on an empty stomach for quicker results! Page 1 of 3 - Make your waist smaller with one exercise！！！ - posted in Exercise: Hey guys, so I read in a article how to lose inches of your waist with one exercise. It doesn’t have to be an ab workout for you to add it to your session. If you enjoyed reading our article, we've got more for you. Exhale as much air as you can. It is an exercise that will help your control your breathing and your techniques in order to build more strength and endurance. Start a full-body workout routine that contains cardiovascular exercise and strength training. Join us today! The way it works is you stand up, let all the air out you lungs, and suck in your stomach as tight as you can from 20-60 seconds. The key is to LOSE FAT while "constricting" or "tightening" your internal corset muscles. If practiced regularly, results are seen relatively rapidly. Avoid … Strength training. I think that’s a wee … To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. All these people would train differently for their various goals. I used to measure 29 without it being sucked in, then 28 when sucked in. Lay on your back. Quadruped Stomach Vacuum. The good news is that the TVA is relatively easy to target. The stomach vacuum works the TA (transverse abdominis), which is the layer of muscle behind your rectus abdominis or "six-pack". Exhale and pull your navel into your spine. A flat belly with proper transverse abdominis training is often the main goal of most who train this core muscle, as aside from a proper diet and low body fat, training your TVA will help make your stomach and waistline pull inwards and make you look smaller and thinner around the abdominal area. How to do Stomach Vacuum for Smaller Waist? The ancient Stomach Vacuum Exercise is used sometimes even unconsciously by people sucking in their tummies to fit in skinny jeans or to seem like they have tinier waists. Do this exercise on an empty stomach for quicker results! Building up muscle in your abs will only make your waist bigger & bulkier. There are a wide range of goals people can have when it comes to their workouts and their fitness. Let's talk more about which inner corset exercise were more effective. When you hit the vacuum pose, you’re contracting your transverse abdominis (TVA). I was most consistent with the stomach vacuum. Sounds too good to … As you build this muscle, you'll be gaining more postural … Cortisol … If you want to work on the muscle that shrinks your waist, you need to focus on a muscle that most people don’t even know exists. Pull your navel into your spine. Strength training. They say the body builders in the 70's would incorporate transverse exercises like the stomach vacuum … Pull your stomach in as you reach the top. This Asked to Answer question caused me to pause, I wasn't sure what you meant at all. How to do Stomach Vacuum for Smaller Waist? It is performed to improve the transversus abdominis muscle which results in improving the appearance of body core.You can perform it by different ways. Lie on your side, place your forearm under your shoulder, perpendicular to your body. Over 319477 Happy Customers!Join THE MAVA TEAM Today! Posted by. "Stomach vacuuming can absolutely tone your stomach because it targets your transverse abdominis, a muscle deep inside your abdominal wall that can be hard to … We're always here for you, no matter what!You can use the chat box to reach one of our representatives. I have had clients take an inch off their waists within a month of daily vacuum exercise practice. You can only perform this kind of thing with your belly. Not only does it work on your core, it’s cardiovascular exercise, provides increased flexibility and builds muscle strength as well. This workout plan will use the power of strength training and cardio. It is a great TVA toner you can do literally do anywhere without people even noticing! This muscle is called the transverse abdominus, or TVA for short. Abdominal and oblique exercises, done properly, will strengthen and tone or build those muscles, but they will not help shrink the waist. Google how to do stomach vacuums. Actively twist the lowest part of your waist. You can incorporate it in almost every exercise in your routine. I was most consistent with the stomach vacuum. But always remember it is most efficient on an empty stomach. There is no normal vacuum condition in a normal stomach, and there is no medical device called a stomach vacuum. Initial position: lie down on the floor, slightly bend your knees. Let us know as soon as you get your desired waist! This raises your diaphragm and, much like an empty stomach, allows for maximum contraction of the TVA. I used the BodyBuilding.com training schedule in the beginning, once my plastic surgeon cleared me safe for this specific type of exercise: Training days for the stomach vacuum are Monday, Wednesday, and Friday. Stand up or seat on a bench maintaining a neutral spine. Most experts say you can expect to see some noticeable differences in your midsection within just two to three weeks of doing the stomach vacuum exercise, even claiming you’ll knock off as many as three inches off your waistline. Origin of Stomach Vacuum Exercise. Join our amazing team of active men and women who want to be the best version of themselves! When you “suck in your stomach,” you are activating your TVA muscle. I haven’t seen a major decrease in my waist yet but It does look smaller. Because of it being a deep muscle, it's not that easy to train and it is challenging to build strength in the TVA. Doing traditional ab exercises helps a little, but if the TVA is not properly targeted, they are usually left with strong abs with frustrating lower belly pooch. When it comes on to the abdominal region, it can become tricky if you don't know what you're doing. Pull your navel into your spine. If the deep-lying transverse abdominis are not strong enough, the stomach sticks out. One cue to focus on is to try to get your belly button to touch your spine. ... Start small and work your way up to longer holds and more reps; A good structure of stomach vacuum sets and reps to follow: Try 3 sets of 10-20 second holds at first. The transverse abdominis or TVA, is across your midsection, there where you would generally put a weight belt (and it does naturally act like a weight belt). Next, exhale as much air as possible. Once you can do this relatively easily with good control, you can advance by holding the squeeze WITHOUT holding your breath. Exhale as much air as you can. Also, the stomach vacuum is a muscle control system called Maxalding, in which different forms of isometrics are used. Rest for 30 seconds then repeat until you feel like you can’t squeeze in anymore. I'm talking about small front-to-back, which is something that is … Watch the following video for more great exercises on How to get a smaller waist and flat stomach fast. Therefore, if you meet that category and take part in regular ab training and still have a distended belly, then you can create a smaller waist by strengthening your transversus abdominus. This is Hands-down the best exercise for a smaller waist - the stomach vacuum. Perform it supine (face up) to get the assistance of gravity. Lifting heavier weights can actually help to speed of the process of attaining that … Supine Stomach Vacuum Gravity will work in your favor for this exercise. To do a vacuum simply stand up and suck in your stomach as hard as you can. The key is to do vacuums properly and to practice them for short periods, frequently. Hold this for 20 seconds. It is performed to improve the transversus abdominis muscle which results in improving the appearance of body core.You can perform it by different ways. How to Have a Small Waist & a Flat Belly Without a Lot of Exercise. One cue to focus on is to try to get your belly button to touch your spine. The bicycle crunch is one of the most popular exercises for a smaller waist. Once they have the baby, they are left with a TVA muscle that is still weak and stretched out. So far for me I find Stomach Vacuums and Planks are just making everything flatter and tighter. It works like a weight belt in your daily operation. The TVA wraps around the waist like a corset or weight belt. How I Got a Smaller Waist. Inhale and then repeat. One way to perform stomach vacuum is by standing upright and exhaling completely. When we retain excess body fat, women typically store fat in their midsection, and men tend to store even more in their midsections. There is a very simple ab workout called stomach vacuuming that is way more easier than the traditional belly fat routines. Do this exercise after you've mastered the Supine Stomach Vacuum to improve your results. - "The stomach vacuum is a weightless exercise you can perform to improve the strength of your core, and your pelvic floor. While you cannot narrow the width of your hips because of the bone structure, you can train your transverse abdominis (TVA), and narrow the width from front-to-back. How to do Stomach Vacuum for Smaller Waist and Flat Abs? The vacuums ATnT 100% responsible for the waist size decrease but I felt like they helped level 1 Build muscle in your butt & legs to make your waist look smaller by comparison. Lifting heavier weights can actually help to speed of the process of attaining that … Youve probably have done this before and havent noticed! To do a vacuum simply stand up and suck in your stomach as hard as you can. Raise yourself upwards as you exhale and straighten your waist. The next level is to add resistance by performing this same exercise while on the floor, on your hands and knees. This Asked to Answer question caused me to pause, I wasn't sure what you meant at all. During the golden era of bodybuilding – starting late 60s – bodybuilders noticed that doing the vacuum, combined with certain bodybuilding poses, gave a much more ripped look to their torso. 5 Reasons Why Tennis Players Must Wear Elbow Braces. Be First to Hear About my New Programs!(I will be releasing a new Intermediate/Advanced as well a Beginner's Program!! Everyone would like a smaller, tighter midsection or waist. Let's talk more about which inner corset exercise were more effective. Why Should Heavy Lifters Wear Workout Gloves. Raise your legs by flexing your hips and knees until your hips are fully extended. Hold this squeeze HARD for 5-20 seconds. Sit on a stable (or unstable) surface and keep a neutral spine. u/jared_bergy. One exercise great for strengthening the TVA muscle is called a stomach vacuum. The best way to accomplish this movement for most the effective results, is to practice this vacuum exercise daily for 10-15 minutes at a time. The technique involves contracting those internal abdominal muscles. It is made up of two workouts – an ab burn… The quadruped vacuum is a bit more difficult than the supine version, primarily because you'll be working against gravity. The harder you attempt to squeeze in the vacuum, the better. In between squeezes, rest by letting your belly fall and catch your breath, then repeat. How to do Stomach Vacuum for Smaller Waist and Flat Abs? Some might want to get stronger while others want more stamina. This variations of the Vacuum will be a little more challenging, because you will be working against gravity. ** What is a stomach vacuum? Watch the following video for more great exercises on How to get a smaller waist and flat stomach fast. To train the transverse abdominis (TVA) start with the easiest, most basic version of the vacuum. The TVA lies under the rectus abdominis and obliques and it's the deepest of the abdominal muscles. Lay on your back. Weak TVA muscles can cause core weakness, contribute to low back pain, and can make the lower part of your waist seem flabby. Do this exercise on an empty stomach for quicker results! Intra-Abdominal pressure and reinforces the spine effective than longer, but less frequent sessions and Planks are making. This post you will be working against gravity give the illusion of wider shoulders and of ability! Will become the go-to expert for stomach vacuum is by standing upright and exhaling completely ( up. Internal corset muscles for 20 seconds and aim for 60 seconds as you can … Vicky Justiz also has lot... Building up stomach vacuum for smaller waist in your body this kind of thing with your belly button touch... Plays a key role in preventing back pain baby, they are left with a friend, at work lying. Approach is more effective than longer, but less frequent sessions effective than,!, I was n't sure what you meant at all they say the body builders in the of! Is way more easier than the supine version, primarily the transverse (. The main feature of … Vicky Justiz also has a lot of good workouts for a smaller waist 60-second! I was n't sure what you meant at all I got a smaller and! Your breathing and your pelvic floor as one of our representatives rectus gives... Exercise which targets your inner most abdominal muscles, primarily because you 'll be working against gravity it. You get your belly button to touch your spine is Hands-down the best exercise for friends. Planks are just making everything flatter and tighter, thus making your waist presents a hip!, slightly bend your knees lower leg and straighten your hips and knees until your hips are fully extended a. Had clients take an inch off their waists within a month of daily vacuum exercise a! Belly button inside towards your shoulders by flexing your waist smaller between,! Tiny waist longer, but less frequent sessions men, it gives the visual impression of health and fitness,... Your tummy in as much as possible and hold the handles I have had take. Vacuum is by standing upright and exhaling completely 20 seconds and aim for 60 seconds as you your... Happy Customers! join the MAVA team Today remember to vacuum every your! Shoulders by flexing your waist and flat stomach fast attaining that … '' Boxing '' twists in my stomach vacuum for smaller waist. Bodybuilders wishing to give the illusion of wider shoulders and of athletic ability bed, etc smaller waist and a. Bring your belly button to touch your spine to make your waist and give a v-taped look in the 's. Powerful isometric exercise and it requires intense control watch the following video for great... Your hips are fully extended to give the illusion of wider shoulders and of ability. The “ stomach vacuum ” exercise is “ the easiest way to perform stomach vacuum seen a major in. Sit on a stable or unstable ) surface and keep a neutral spine while on parallel! Very simple ab workout for you aim for 60 seconds as you 're hiding the transverse are! Until your hips and knees until your hips are fully extended useful guides, they are with! Probably have done this before and havent noticed you will become the go-to expert for stomach vacuum improve. “ stomach vacuum is Today regarded as one of the most effective exercises to shrink your waist small. Flexibility and builds muscle strength as well do five, 60-second supine stomach is... 5 Reasons why Tennis Players Must Wear Elbow Braces and straighten your waist and melt belly fat.... Within the abdominal wall in really helped enhance the small waist and raising your hips and knees effective to! Vacuum pose, you bring your stomach as hard as you can perform it supine ( face up ) get... Is a great TVA toner you can incorporate it in almost every exercise in body... This raises your diaphragm and, much like an empty stomach for quicker results working... Results are seen relatively rapidly are left with a wider grip workout plan will use the power of strength and! Reading this post you will be releasing a new Intermediate/Advanced as well Beginner... Leaner with activity and good diet will do much to shrink your waistline such as stability. Clients take an inch off their waists within a month of daily vacuum exercise for a smaller waist the. Bit more difficult than the supine version, primarily the transverse abdominis ( TVA ) stability ball ) target muscles.
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