"Stomach Vacuum"

All those exercises are, are your TVA and Core exercises... and as far as 2-3 inches, it's probably all conditional, but I doubt that much....
 
sounds interresting, i think i will try that in addition to the other abs exersices i do.
so, you exhale all air from the lunges and DONT breathe while you are holding your gut inn? :S

and it says to do 20 secs 3 sets
so one hold of 20 sec is 1 set? i just tried it and i feel it in a different way than with situps. but is it true what they say about it? im not beliving that it will make such a fantastic difference in 3 weeks, but will it help much? if it helps, then ill do it:p
 
i guess you could let some air slip inn and out once in a while, just dont take a deep breath, try to breeth as little as possible. which is weird, cuz usually us suppose to breathe while working out, but i guess you dont hit those muscles as good if u got your lunges full of air or something.

found another article on it.

"The great thing about it is that you can do it a hundred times a day. There's no danger of overtraining, and you'll find that the more you do it, the sooner you'll see results. Look for better posture and the fact that you'll be carrying yourself better with your gut held up and in, even when you're not trying to."


i would really like to get some of the pro's like JP to comment on thisone and spechally that last quote from the article i found.
 
yeah ive been doign it.. works good :) looks weird (do it at home) i beleive it just adjust your posture so ur not stiking ur gut out all the time :-s you get used to having it closer to your spine..
 
This actually works great!!!
i stopped doing situps 2 years ago cause they made me skinny
ive been doing these for about a week and can actually see the difference
AND the great thing about it is they dont make me skinny!!
 
No illmike, My abs were sore the day after as well, but it was in a weird spot. Maybe not my abs, but something in there was sore lol. Definetly did something by doing this exercise
 
yeah. and what about that thing they say that you can do it as much as you want because you cant overtrain? i gotte figure out if its safe to do this sevral times each day.
and you get sore under your abs i guess, like, further inn, behind your 6pack:p i felt weird after the exersice, like if i was tiered but i dident quite know where:p
 
if u cant hold ur breath your doing it rong.. your gut should feeel like its going into your rib cage..

i just realised that in class today when i was daydreaming..
 
no! because b4 i was doign it rong also.. and i couldnt hold my breath for liek 10 (i use to take lil breaths to hold it to 20) seconds... but the way i do it now.. i can hold it for 35 max..
 
I did it last night where I didn't hold my breath, and I'm still sore today. I don't think you actually have to hold your breath
 
You don't have to hold your breath, just take shallow breaths and exhale as much as possible each breath.

Those of you practicing the vacuum try this:

1) Sit up as tall as you can, a natural arch should form in your back.
2) Pull your belly button as far in as you possibly can and hold it there.
3) Exhale until all the air is gone.
4) Take a very shallow breath in, and exhale again as much as possible. Repeat 10-15x.
5) Rest for 20-30 seconds
6) Repeat steps 4 and 5 for 3 sets.

Be aware of your back position, as your abs tighten you will want to lean forward and crunch up, resist it and stay tall throughout. You can also do this lying down once you learn how to position your spine properly.

Practice this 2 or 3 times a week. If you do not already have a tight TA muscle, you can take an inch or 2 off your waist with this. Have fun!
 
how do you do it then? i cant hold my breath as long as i normally can when i do the stomach vacuum, does that mean im doing it wrong?
 
interresting crazylegs, in some of the articles i read it said that you should crunch when you do it.
so i basicly keep my back straight? i really feel it kinda hurts in there when i do it
 
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