Uploaded February 2026 | Updated September 2026, 1 week ago
The Secret to a Small Waist & Bigger V-Taper: How to Train Your TVA
In Episode 53 of Between Two Dumbbells, we break down how to train your transverse abdominis (TVA), obliques, and deep core muscles to create a tighter waist and a more dramatic shoulder-to-waist ratio.
If you’re chasing that classic bodybuilding V-taper, this episode explains why shrinking your midsection can make your chest, back, and delts look bigger — without changing your calories or adding another 15 minutes on the treadmill.
We cover:
• How to properly train the transverse abdominis
• The role of obliques in aesthetics and spinal stability
• Why most ab workouts miss the deep core
• Stomach vacuums and their real impact
• The science vs. bro-science behind waist training
• How TVA activation helps reduce low back pain
Bodybuilding is visual illusion. A smaller waist enhances upper body size perception. We explain how axial loading, posture, breathing mechanics, and DNS influence core function — and whether common trunk exercises actually help or hurt your goal.
Dr. Marv dives into the anatomy, research on deep core activation, diaphragm mechanics, fatty infiltration, and why lower back pain is almost inevitable if you ignore this area.
Plus:
🔥 Dr. Marv’s Prehab/Rehab Rodeo Round-Up
🥤 Skip ranks his top Monster Zero flavor
💉 A quick stem cell update from Dr Marv in anticipation of the Arnold Sports Festival
If you're serious about physique development, hypertrophy, or staying injury-free while training heavy — this episode is for you.
Subscribe for real training discussions — not recycled fitness clichés.
00:00 Between Two Dumbbells // Ep53 // TVA
00:01 Coming Up Today...
00:35 And We're Back!
01:23 Skip's Posit
02:53 Death, Taxes And Low Back Pain
06:32 Anatomy Breakdown By Dr Marv
09:34 Big Lenny - "The Tom Platz Of Abs"
16:34 The Effect Of Common Trunk Strengthening Execises
25:27 Sandbags - 3D Resistance
28:43 Effects Of Trunk Lean And Foot Lift Exercises
31:38 The Lewit
32:51 Axial Loading And Posture Cues In Contraction Of TVA
33:35 DNS - The King
34:12 605lb Front Squat
34:35 Bear Position Study
35:25 Looking At More Research...
36:23 Effects Of DNS On Diaphragm Movement, Posture and Gait
39:50 Skip's Experience With 20-Rep Breathing Squats
44:10 More Research Is Reviewed...
48:54 Fatty Inflltration
1:03:28 Marv's Update: Stem Cells
1:08:26 Dr Marv's Prehab/Rehab Rodeo Roundup
1:16:20 Skip's Cheat Meal Review
1:19:15 We Out!
Other episodes referenced: Core Episode (honestly the most important one we've done for injury prevention): youtu.be/gXI2zi4b5Mw?si=hc7Dlnu_inBfKh8t
This is for entertainment and education only; this is NOT direct medical advice.
Dr. Christopher (MARV) Marvin DC has been involved in health, wellness and fitness for over 18 years. He earned his Bachelor of Science in Exercise Science from Sonoma State University and his Doctor of Chiropractic from Palmer College West in San Jose, California as class valedictorian. Dr. Marv is the owner of Coastal Performance Chiropractic in Houston Bay Area. He also currently offers telemedicine video calls and nutrition coaching through the office for all TX residents. Dr. Marv recently launched The Educated Meathead that will be developed over the course of this year. Currently the website has his first online course, seminar recordings, CUSTOM workout programs, workout programs via subscription, and consults (he cannot legally diagnose non-TX residents with that option but still provide therapeutic exercise and nutrition/lifestyle recommendation).
SOCIALS
instagram.com/dr.marvin.saysdc
instagram.com/theeducatedmeathead_com
WEBSITE:
TheEducatedMeathead.com
CONSULTS (non-TX residents), WORKOUT PROGRAMS, SEMINAR RECORDINGS
coastalperformancechiro.com PERFORMANCE CHIROPRACTIC IN HOUSTON BAY AREA, TELEMEDICINE & NUTRITION HELP FOR ANY TX RESIDENT
ONLINE COURSE - BODYBUILDING ANATOMY & MEATHEAD BIOMECHANICS 101christopher-s-site-c9c9.thinkific.com/products/courses/bodybuilding-anatomy-course
STEM CELLS (not through my chiro clinic, but my office is a satellite location for Longview Regeneration & Wellness) – reach out for a FREE consult at 903-753-0700— just let them know Dr. Marv / Coastal Performance Chiropractic referred you.
PROMO CODES/PRODUCTS I ENDORSE:
Fullscript (DISCOUNTED supps) us.fullscript.com/welcome/drmarvindc
Amazon Approved Products List - coastalperformancechiro.com/coastal-performance-chiro-approved-products
Compression Therapy System
rapidreboot.com - PROMO CODE: DRMARVINSAYS
Microlight Cold Laser Therapy - reach out to me directly to get a discounted rate/referral
Toe Pro
humanlocomotion.com/?hl=drmarvinsays - PROMO CODE: marvin-saysdc10
Gym Pin
gym-pin.com / - PROMO CODE: DrMarvinSaysDC
True Nutrition
truenutrition.com / - PROMO CODE: DrMarvinSays
BFR hpluscuff.com - PROMO CODE: DrMarvinSays
The Secret to a Small Waist & Bigger V-Taper: How to Train Your TVA
In Episode 53 of Between Two Dumbbells, we break down how to train your transverse abdominis (TVA), obliques, and deep core muscles to create a tighter waist and a more dramatic shoulder-to-waist ratio.
If you’re chasing that classic bodybuilding V-taper, this episode explains why shrinking your midsection can make your chest, back, and delts look bigger — without changing your calories or adding another 15 minutes on the treadmill.
We cover:
• How to properly train the transverse abdominis
• The role of obliques in aesthetics and spinal stability
• Why most ab workouts miss the deep core
• Stomach vacuums and their real impact
• The science vs. bro-science behind waist training
• How TVA activation helps reduce low back pain
Bodybuilding is visual illusion. A smaller waist enhances upper body size perception. We explain how axial loading, posture, breathing mechanics, and DNS influence core function — and whether common trunk exercises actually help or hurt your goal.
Dr. Marv dives into the anatomy, research on deep core activation, diaphragm mechanics, fatty infiltration, and why lower back pain is almost inevitable if you ignore this area.
Plus:
🔥 Dr. Marv’s Prehab/Rehab Rodeo Round-Up
🥤 Skip ranks his top Monster Zero flavor
💉 A quick stem cell update from Dr Marv in anticipation of the Arnold Sports Festival
If you're serious about physique development, hypertrophy, or staying injury-free while training heavy — this episode is for you.
Subscribe for real training discussions — not recycled fitness clichés.
00:00 Between Two Dumbbells // Ep53 // TVA
00:01 Coming Up Today...
00:35 And We're Back!
01:23 Skip's Posit
02:53 Death, Taxes And Low Back Pain
06:32 Anatomy Breakdown By Dr Marv
09:34 Big Lenny - "The Tom Platz Of Abs"
16:34 The Effect Of Common Trunk Strengthening Execises
25:27 Sandbags - 3D Resistance
28:43 Effects Of Trunk Lean And Foot Lift Exercises
31:38 The Lewit
32:51 Axial Loading And Posture Cues In Contraction Of TVA
33:35 DNS - The King
34:12 605lb Front Squat
34:35 Bear Position Study
35:25 Looking At More Research...
36:23 Effects Of DNS On Diaphragm Movement, Posture and Gait
39:50 Skip's Experience With 20-Rep Breathing Squats
44:10 More Research Is Reviewed...
48:54 Fatty Inflltration
1:03:28 Marv's Update: Stem Cells
1:08:26 Dr Marv's Prehab/Rehab Rodeo Roundup
1:16:20 Skip's Cheat Meal Review
1:19:15 We Out!
Other episodes referenced: Core Episode (honestly the most important one we've done for injury prevention): youtu.be/gXI2zi4b5Mw?si=hc7Dlnu_inBfKh8t
This is for entertainment and education only; this is NOT direct medical advice.
Dr. Christopher (MARV) Marvin DC has been involved in health, wellness and fitness for over 18 years. He earned his Bachelor of Science in Exercise Science from Sonoma State University and his Doctor of Chiropractic from Palmer College West in San Jose, California as class valedictorian. Dr. Marv is the owner of Coastal Performance Chiropractic in Houston Bay Area. He also currently offers telemedicine video calls and nutrition coaching through the office for all TX residents. Dr. Marv recently launched The Educated Meathead that will be developed over the course of this year. Currently the website has his first online course, seminar recordings, CUSTOM workout programs, workout programs via subscription, and consults (he cannot legally diagnose non-TX residents with that option but still provide therapeutic exercise and nutrition/lifestyle recommendation).
SOCIALS
instagram.com/dr.marvin.saysdc
instagram.com/theeducatedmeathead_com
WEBSITE:
TheEducatedMeathead.com
CONSULTS (non-TX residents), WORKOUT PROGRAMS, SEMINAR RECORDINGS
coastalperformancechiro.com PERFORMANCE CHIROPRACTIC IN HOUSTON BAY AREA, TELEMEDICINE & NUTRITION HELP FOR ANY TX RESIDENT
ONLINE COURSE - BODYBUILDING ANATOMY & MEATHEAD BIOMECHANICS 101christopher-s-site-c9c9.thinkific.com/products/courses/bodybuilding-anatomy-course
STEM CELLS (not through my chiro clinic, but my office is a satellite location for Longview Regeneration & Wellness) – reach out for a FREE consult at 903-753-0700— just let them know Dr. Marv / Coastal Performance Chiropractic referred you.
PROMO CODES/PRODUCTS I ENDORSE:
Fullscript (DISCOUNTED supps) us.fullscript.com/welcome/drmarvindc
Amazon Approved Products List - coastalperformancechiro.com/coastal-performance-chiro-approved-products
Compression Therapy System
rapidreboot.com - PROMO CODE: DRMARVINSAYS
Microlight Cold Laser Therapy - reach out to me directly to get a discounted rate/referral
Toe Pro
humanlocomotion.com/?hl=drmarvinsays - PROMO CODE: marvin-saysdc10
Gym Pin
gym-pin.com / - PROMO CODE: DrMarvinSaysDC
True Nutrition
truenutrition.com / - PROMO CODE: DrMarvinSays
BFR hpluscuff.com - PROMO CODE: DrMarvinSays
