Stomach vacuum

[adrian]

is this the correct way?

1. exhale air from lungs

2 suck in stomach

3.hold for 20 seconds

4. 3 repititions?

and 1 more thing ..do u actually breath when doing the stomach vacuum?i mean after u sucked ur stomach in

[benjamteal]

Yes, that is pretty much the process. As far as breathing goes, I think it is fine, as long as you concentrate on keeping your stomach sucked in as far as possible.

[swanso5]

yes breathe or you'll pass out...just little breathes from the chest, not the stomach

[felguard]

Wait, so you breathe? I've always done it holding my breath...

[benjamteal]

Yep, I have always breathed. I have tried it both ways, and don't feel that breathing makes the exercise any less effective for me. You just have to maintain your concentration on holding the abs in.

[felguard]

Oh okay cool. I'll try breathing now instead of holding my breath in the whole time because it was pretty hard lol.

[reymysterio]

how do you you perform the stomach vacuums

[swanso5]

easy

get on all 4's

suck your stomach in up towards tour spine as hard as you can x 10secs then relax for 10secs

do this for 1 - 3mins straight

be sure to keep breathing while holding tummy in but busing short pants fron the chest

also 1 set 5 times a day is better than 5 sets once a day for these

[mooz]

What part of the abs do tese vacuums workout, or are they just for felxability?

[swanso5]

the transverse abdominin...inner unit that stabilisors the sopine which is the abs / cores main function

[swanso5]

typing was ordinary...should have read...

the transverse abdominis...inner unit that stabilisers the spine which is the abs / core muscles main function

basically this means that all the crunches in the world won't make you better, stronger etc.

too many people are too concerned with loooks without function i.e bodybuilding

vacuums train the TA as stated above which are the ab muscles under the 6 pack muscles...these are the one's that make your middle area strong (think hitting a baseball) and their main function is to keep the spine straight twisting etc so basically over coming rotational forces...if they can't then back pain is the result leading to degenerative injuries leading to can't move when you're 50

if these muscles are activated / strong then they will hold your 6 pack muscles "up and in" (think tight) automatically giving you a slimmer appearence

couple that with proper training and good dieting and you'll have a 6 pack in no time

just a side point, no professional athlete's would do crunches, sit ups etc but their physiques are a product of there training (high intensity, clean diet etc)

[swanso5]

that's my point exactly...worry about they are working for you not what they look like...if you train and eat properly, you'll build them up a little and lose bodyfat and then they'll show...i have a 6 pack without cardio or ab exercises from this what i have prescribed above