Learning to vacuum your stomach is necessary to offer greater symmetry and promote a better look for the judges. It also helps to control lower back pain.
If your waist is thicker or you have smaller hips, this can offer you an improvement on your ability to maintain a better look while on stage or for the photo shoot, or just that someone special you want to impress.
Photo Shoot Preparation:
Learning To Vacuum Your Stomach
- Lie on your back. For example while in a tanning bed or other firm surface.
- Reach your arms over your head and keep your legs flat and straight.
- Begin by exhaling your air.
- Lift your chest and arch your back.
- Draw in your stomach for seconds at a time.
- Continue to try and hold your stomach in for longer and longer periods of time.
Using this method will help develop the muscles in your stomach. Some other suggestions are to attempt to vacuum your stomach while you have no food in your stomach.
Have a friend gently push down on your belly button and attempt to hold the stomach in.
Deep Layer Control:
There are several layers of muscle in the stomach. You must learn to control the deeper layers to achieve the smaller waist look.
This is done while the large lung capacity required for squats has warmed the chest cavity up enough to allow for additional expansion.
Usually heavy dumbbell pullovers are done in a 3 set X 10 rep format, while attempting to perform the stomach vacuum.
From The Stomach Vacuum: The Forgotten Ab Exercise
By: Karen Sessions
The Stomach Vacuum - How To Do It.
Relax, we are not going to pump or vacuum your stomach. The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus.
A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload).
This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique.
Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective.
|EXERCISE DEMONSTRATION VIDEO|
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold.
Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.
Training Guide For The Stomach Vacuum:
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.
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