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The Stomach Vacuum Exercise - Pics And Video.

I can teach you a simple technique to reduce your midsection in as little as 3 weeks. By incorporating this technique, with your regular abdominal training, it will give you a carved midsection!

By: Karen Sessions

The vast majority of people engage in countless sets and repetitions of abdominal exercises such as crunches, leg lifts, and twists. Many fail to see dramatic improvement, as if something is lacking. Are you among the many who religiously train your abdominals, yet still fights the distending gut syndrome?

I can teach you a simple technique to reduce your midsection in as little as 3 weeks. By incorporating this technique, with your regular abdominal training, it will give you a carved midsection!

This is exciting news, but it does come along with some pre-requisites which are pre-established clean eating habits, adequate water intake, and a low to moderate bodyfat percentage. Depending on how you hold your weight, anywhere from 12 to 15% and less is acceptable.

Before we jump in over our heads, let's discuss the reason behind this specialized technique. The exercise I am speaking of is called the Stomach Vacuum. It was widely used in the early days of bodybuilding with Arnold and Corey. Have you ever notice how slim, trim, hard, and defined the physiques were in the late 1970's and early 1980's? Many of today's top-level competitors have a distended midsection This could be due to the drug abuse problem, but it is also connected to the fact that many have simply skipped over important training tactics.


The Inner and Outer Abdominals

The abdominal region is composed of internal and external muscles. The external muscles are known as the Rectus Abdominus and the External Obliques. Crunches cause the Rectus Abdominus to flex. Crunching forward, 1/3 of the way up, targets the entire Rectus Abdominus. Once the movement goes past this active zone, your hip flexors come into play. Your obliques are targeted to a greater degree when any twisting action takes place, such as twisting crunches, where you bring your elbow to the opposite knee.



[ Click Thumbnail To Enlarge Detailed Chart! ]


The Real Inner Abdominals

The Transversus Abdominus and Lumbar Multifidus are the inner abdominal muscles. These muscles are rarely discussed, and the most neglected. These muscles lie beneath the Rectus Abdominus and External Obliques. The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.


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.

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.

WeekExerciseSecondsSets
1Vacuum203
2Vacuum403
3Vacuum603

Get ready for the best abs of your life!

2003 Karen Sessions. All Rights Reserved

The Stomach Vacuum Exercise - Pics And Video.
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guigovisk7

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guigovisk7

Old but gold!

Jan 3, 2013 12:37am | report
  • Body Stats
  • ht: 21'1"
  • wt: 253.53 lbs
  • bf: 40.0%
oneyedwilly

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oneyedwilly

This is probably a silly question, but in the training guide it says to do three sets. Does that mean that a set consists of only one rep? In other words, if this was my first day of week two doing this exercise, would I just do the exercise three times for 40 secs each time?

Jan 16, 2013 5:38am | report
Mickeystyles

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Mickeystyles

good question!

Jan 20, 2013 11:20am | report
Mickeystyles

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Mickeystyles

good question!

Jan 20, 2013 11:21am | report
usmcforever1

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usmcforever1

"One isometric contraction of "X" seconds is one repetition."

Yes.

Feb 14, 2013 8:23pm | report
KamYee

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KamYee

Once mastered, do as many times as you like. This is how I built my abs...

Jun 1, 2013 11:17am | report
tomleevis

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tomleevis

How can you hold your breath for a minute?! I can't even hold it for 10 seconds!

Jul 17, 2013 12:12pm | report
GyzzBrah

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GyzzBrah

practice man

Aug 30, 2013 8:12pm | report
  • Body Stats
  • ht: 12'10"
  • wt: 154.32 lbs
  • bf: 19.0%
enzofur

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enzofur

I believe I have read before that doing this pose, shouldn't affect your breathing. Which means, you can still breathe normally while holding this contraction. I think they explain it like holding your breath to make it as tight as possible. Just a guess.

Sep 23, 2013 5:29pm | report
4shezee

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4shezee

Going start doing this on ab days

Mar 26, 2014 12:13am | report
BipolarBrah

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BipolarBrah

3 sets? surely one would benefit from more.

Apr 13, 2014 10:06pm | report
Showing 1 - 11 of 11 Comments

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