Instructions

The TVA Crunch teaches you how to isolate the lower abs and strengthen the P Pull.

The goal is to use the Pull below your belly button to pick your torso up while keeping the upper body relaxed.

Set up with an exercise ball against a wall.

Place yourself on the ball and stuff your toes into the wall so your feet remain anchored.

Adjust your position on the ball based on the difficulty you need:

• Roll farther down on the ball to make the exercise easier
• Roll farther back on the ball to make the exercise harder

From your starting position:

1. Pull your P Pull and lower abs back into the ball
2. Allow that Pull to pick your torso up
3. Relax your shoulders
4. Pinch behind the glass
5. Push your chin back

Hold the position and continue searching for the Pull below your belly button.

Think about pulling the lower abs backward into the ball rather than using your upper body to lift yourself.

You can add Cheeks to reduce some tension through the back, but do not let focusing on your Cheeks cause you to lose the Pull.

The Pull remains the priority.

If you need to make the exercise easier, bring the ball farther down and repeat the same Pull from the adjusted angle.

You should feel:

• A strong Pull and burn below the belly button
• The lower abs working to support and lift the torso
• The shoulders remaining relaxed
• Less reliance on the upper body as you maintain the position

Learning Focus:

• Learn to isolate the P Pull and lower abs
• Use the Pull to pick up and support the torso
• Build strength while maintaining relaxed shoulders and proper chin position