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Va-Va-Va-VACUUM!
by Danni Levy
Editor in Chief, Muscle & Fitness UK
What is the Vacuum?
The stomach vacuum is an isometric contraction that targets the transverse abdominus and the lumbar multifidus. These muscles lie beneath the rectus abdominus and the obliques. Targeting these inner abdominal will lead to increased abdominal control and better breathing technique. In as little as three weeks you may notice a visible difference in the size of your waistline. This technique is super effective at carving out and trimming down the midsection.
Arnold Schwarzenegger was often seen performing the vacuum.
His chiseled torso became the goal of the masses and he often performed this technique on stage to further enhance his physique when posing.
How To . . .
Stand upright, then exhale all of the air out of your lungs. Expand your chest and bring your stomach in as much as possible. When starting out, it can be helpful to perform this exercise with your back against a wall and imagine your belly button is going through your spine into the wall behind you.
The vacuum can be performed in sets of 20-30 seconds for beginners or 60 seconds plus for those who are more advanced. Try this four week program to tighter abs and take your measurements each week on an empty stomach for comparison. Always try to perform the vacuum fasted, on an empty stomach.
Week 1: 3 sets of 30 seconds
Week 2: 3 sets of 45 seconds
Week 3: 3 sets of 60 seconds
Week 4: 4 sets of 60 seconds.
Note: If this interests you, there's a whole world of other muscle controls waiting out there.
Max Sick (Maxick) published a great book on it in 1910. Go here for more:
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