The Vacuum in the Stomach

The Vacuum in the Stomach

Most people who do a lot of sets and reps of abdominal exercises like crunches, leg lifts, and twists don't see much of a difference, as if something is missing. Do you work out your abs every day but yet have a distended gut?

In as little as three weeks, I can show you an easy way to slim down your waist. This method will help you get a sculpted stomach and make your waist smaller when you combine it with your normal abdominal exercises and a healthy diet.

Requirements

This is great news, but you need to have several things in place first, such already having good eating habits, drinking enough water, and having a body fat percentage that is low to moderate. Depending on how you carry your weight, 12 to 15% is fine.

A Little Background

Let's talk about why this unique technique is used before we get too far ahead of ourselves. The name of this exercise is the stomach vacuum. Don't worry, we're not going to pump or vacuum your stomach. This isn't a way to get rid of fat. Arnold Schwarzenegger and Corey Everson used the stomach vacuum a lot in the early days of bodybuilding. Now, I call it "the forgotten abdominal exercise."

Have you ever seen how small, toned, firm, and defined bodybuilders' bodies were in the late 1970s and early 1980s? A lot of the best bodybuilders today have a bulging stomach. This could be because of the drug addiction problem and growth hormone, but it could also be because a lot of bodybuilders have just gone over a key training method.

The Abdominals Inside and Outside There are both internal and exterior muscles in the abdominal area. The rectus abdominus and the external obliques are the muscles on the outside.

When you do crunches, the rectus abdominus flexes. When you crunch forward a third of the way up, you work out the whole rectus abdominus. Your hip flexors start to work after the movement gets over this active zone, which takes the focus off your abs.

When you twist, like when you do twisting crunches and bring your elbow to the opposite knee, your obliques are worked more.

The True Inner Abdominals

The transversus abdominus and lumbar multifidus are the muscles inside the abdomen. People don't talk about these muscles very often, and they are the most neglected. These muscles are underneath the external obliques and the rectus abdominus.

The inner abdominal muscles help keep your posture and control deep breathing during heavy power moves like squats. They are the muscles that keep the back stable. Because they are not regularly targeted, they are often weaker.

Strengthening your inner abdominal wall can help with back problems, improve your posture, make your midsection tighter, and add explosive power to your workouts.

The Good Things About the Stomach Vacuum

The transversus abdominus contracts isometrically when you do the stomach vacuum. As was said before, a stronger transversus abdominus can make the valsalva maneuver (the strong exhalation needed to contract a muscle after a hard workout) stronger.

The stomach vacuum is one of the best workouts for quickly losing inches from your waist. If you meet the requirements, this method can help a lot of people drop an inch or two from their midriff in as little as three to four weeks. Building this part of your abdominal muscle can also help you get more control over your abs and help you lift heavier weights. It takes practice to do stomach vacuums, but they work quite well.

How to Do the Stomach Vacuum

Stand up straight and put your hands on your hips or over your head. Then, let all the breath out of your lungs. When you breathe out, open your chest and pull your stomach in as much as you can. Hold it in. Don't hold your breath! To put it simply, just suck in your stomach. Imagine trying to touch your navel to your spine.

This is an isometric contraction, which is like flexing your biceps. You should breathe normally while doing the stomach vacuum and while flexing your biceps.

Reps and Sets

It's a little odd to count reps with this workout. One "X" second isometric contraction is one repeat. One repeat is sucking in your stomach for 10 seconds. That makes three sets of ten reps if you do it two more times.

Before you start saying things like "you can't spot reduce," "it won't affect skin elasticity," and "you can't get abs by holding your breath," you need to understand what this post is really about. This article doesn't say it can perform such amazing things. It's not about holding your breath or losing weight in one location. This exercise CAN help you strengthen and stabilize your core, which will give you greater control over your abs and stop the loose belly hangover that comes from having an underdeveloped transversus abdominus.

Some tough guys think this workout isn't good because it doesn't include lifting heavy weights. But the transversus abdominus is a muscle, and it needs to be worked out. It doesn't imply it's less effective just because it doesn't need a fancy gadget or an activity that makes you feel good about yourself. It's not about being tough or grunting under a stack of plates; it's about how hard you work and how well you do it.

Stomach Vacuum Training Guide: You can train for the stomach vacuum on Mondays, Wednesdays, and Fridays, or every other day. You can work out your abs more than other muscle groups, but they still need time to recuperate. So, doing them every day won't be as helpful as you might believe.

Week 1: 20 seconds, 3 sets 30 seconds for three sets in week two Week #3: 40 seconds and 3 sets

The goal is to maintain getting better in seconds (reps) or sets. You can choose your own starting point and phase of advancement. Try to get up to four sets of a full minute in the end.

The stomach vacuum is a great addition to your regular abdominal workouts. As you work on your abs, concentrate on pulling in on the transversus abdominus. To achieve this, draw your stomach in as far as you can and tighten your groin muscles, as if you were trying to block the flow of urine.

The End of Stomach Vacuums

You may do the stomach vacuum while standing, kneeling, sitting, or lying down after you get the hang of it. If you're caught in traffic or can't get away from your desk, you don't have an excuse to skip your stomach workouts.

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