Instructions

The big idea behind the TVA Crunch is learning to create opposing forces through the body.

Your upper body moves back while your P Pull picks your torso forward.

Think:

• P Pull back Pinch back
• Chin back
• Torso gets picked up forward

Pull your belly button and lower abs back while allowing your upper body weight to move backward.

The hold should create a strong burn through the TVA and lower abdominal area.

The goal is to let your P Pull support you instead of relying on your lower back.

You can make the exercise easier without losing the purpose of the movement.

Move into a more supported position on the ball and continue practicing:

P Pull → Pinch → Chin → Hold

You can also regress the exercise to the ground if needed.

The priority is not how difficult you make the exercise.

The priority is feeling your TVA and P Pull pick you up while your upper body creates resistance in the opposite direction.

You should feel:

• The P Pull working below the belly button
• Your lower abs supporting your torso
• Your upper body weighting you backward
• A strong TVA burn during the hold
• Minimal involvement from the lower back

If you cannot maintain the P Pull without your lower back taking over, make the exercise easier.

Learning Focus:

1. Understand the opposing forces that create the TVA Crunch
2. Use the P Pull to support the torso as the upper body moves backward
3. Adjust the difficulty without losing TVA isolation
4. Keep the lower back out of the movement by maintaining the P Pull