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CERTIFIED HIPS and employed burn self rankings and hit think your arms move into a 90 degree Keep your elbows directly beneath your shoulders. Hold your body weight supported by your forearms for as as you can. Keep your back straight do not round or sag, as you could injure yourself. Try a side plank to mix up your workout. Start out resting on your side, legs straight, feet stacked on top of each other. Prop your body up on your bottom arm, which should be bent. Contract your abs and use the movement to raise your hip off the holding yourself up on your bottom arm. Your head, spine, and legs should be a straight line. Do bicycle kicks to work your TVA. This is a great ab exercise, but especially for your TVA. Lie flat on your back on the mat. Assume table top position by bending your knees and hips at 90 degrees. Your feet should be off the floor, shins parallel to the ceiling. Place your hands behind your head and lift your shoulders off of the Slowly begin to move your legs like you are pedaling a bike, alternating your right and left legs continually. Use a stability ball to work your TVA muscles. Stability balls provide a challenge for your muscles and require balance and concentration. Start on your knees with your forearms on top of the stability ball. Draw your navel to your spine and exhale, simultaneously rolling your body forward with your forearms still on the ball. Your finish position should be a diagonal line from your knees to your head. Hold the position for three seconds, and then return to your starting point. Do this three sets of eight to 15 repetitions. You can also do this with your lower body on the ball. Start with your shins on top of the stability ball with your palms on the floor. Raise your hips and then bend your knees toward your chest, rolling the ball forward. Hold this position for a couple seconds and then roll the ball back to the starting position. Add a medicine ball to your workout. Medicine balls come a variety of weight increments, such as one, three, or five pounds. Choose a weight that challenges you without being too heavy, which can cause you to use poor form and lead to injury. Lie flat on your back with the medicine ball above your head your hands. Lift your legs and hands about six inches off of the contracting your TVA muscles. Bring your knees into your chest, lifting your shoulders off the and bringing the medicine ball toward your knees. Do not round your spine. Once the ball has reached your knees, return back to your starting position. This is one repetition. Try to do a few and work your way up. You can also try doing V-ups. This follows a similar motion as the above exercise only you leave your legs straight and lift them to a 45 degree Similarly, lift your upper body until your legs and arms form a V shape, again making sure the spine is straight and your TVA muscles are fully engaged and contracted. The medicine ball with help with resistance. Do full extension sit-ups with a medicine ball. Lie on your back flat on the mat, holding your medicine ball above your head with both hands. Lift your upper body off of the mat toward your knees. Keep your spine straight 't round forward. Once you've touched your knees, lower yourself back to the This is one rep. Try planks with medicine balls. This is advanced exercise it should only be done by someone who has mastered the regular plank and spent some time building up their muscles, or it can cause a strain. Place the medicine ball down by your feet and get into a plank position, as described above. Put your left foot on the medicine ball and stabilize your abs by tightening them. Once you are balanced, pull your right knee toward toward your chest and then lower it back to the medicine ball. Do this until exhaustion and then switch to the other side. Use exercise band to work your TVA. Exercise bands are a great way to work out muscles a very natural way. They emphasize resistance and natural body weight exercises as opposed to the difficulties of weights. Add the band to traditional TVA exercises to enhance and make them more difficult. Flip this exercise. the band on a low support Lay on your back with your knees bent at a right Hook the band with the tops of your feet, then scoot back until you feel tension the band. Contract your abs and pull your TVA toward your spine. Use your abs to draw your knees toward your shoulders, keeping your spine straight. Hold, then return to the starting position. Do 12 to 15 reps. Add New Question You should