Stomach vacuum anyone?

[TerraNoble]

I have been doing those vaccum stomach for almost three weeks , and let me tell you they are not as easy as they may seem ...
It is quite exhausting after you do like 20 sets . When I do themI hold my breath for 20-30 sec and do 20 sets. After you exhale all the air, try to suck your abs as much as you can to the point that your navel will touch your backspine, figuratively speaking, of course; but you get the idea.

I usually do them after my 3 miles run, every other day. IF you are dilligent in doing them you can expect good results.

After a while, when you become profficient you can practice them everywhere,i.e., standing in line at the grocery store,driving, sitting on a chair etc.

Keep sucking those darn abs....

 

[bignate73]

keep doing them and you can throw your weight belt away.

this is actual inner unit activation for core stability. do a search on "core" stability, or check out ptonthenet.com and you can get a good idea of what you are actually doing.

all my clients do this exercise. done properly and effectively you can reduce your probability of developing low back pain.

 

[Lumberg]

There's also an excellent series of articles about it (core strength and back stabilization) on testosterone.net. Do a search for "beltless" and you will see a three-part series. Super article.

JC

 

[Mjollnir]

They are also quite good for the internal organs

According to Pavel Tastouline, the Russian who's stuff is featured at www.dragondoor.com

If no one else has it, I have the .pdf copy of his book 'beyond crunches' and it is simply the best ab book I have ever encountered, training philosophy included. Please drop me a note and I'll email it to you. You'd better have broadband, however, because it's a big file.

Exhalation is the key to power (and success) in intense ab workouts.

 

[TerraNoble]

Just a quick update!

To all those skeptics out there , I speak from my own experience that after more than a month of vacuum stomach I lost 2 inches on my waist going from 35`` to 33``..Not bad , huh?

Discipline + steady routine=success!!!

Keep sucking'em up!!

 

[=w=]

Just a quick update!

To all those skeptics out there , I speak from my own experience that after more than a month of vacuum stomach I lost 2 inches on my waist going from 35`` to 33``..Not bad , huh?

Discipline + steady routine=success!!!

Keep sucking'em up!!

I have been thinking of incorporating vacuums into my training - how often and what set and rep scheme do you use?

Thanks
=w=

 

[TerraNoble]

I have been thinking of incorporating vacuums into my training - how often and what set and rep scheme do you use?

Thanks
=w=

I usually do mine after my 3 miles run on every other day.

I do 3 sets, each set 10 reps(vacuum) ; hold your respiration for 10-20 sec, take two big breath and do the second reps and so on. After 10 reps take a 1 min break and og for the second set.

There are also variations;You can do 1 set ( 20 reps for 20-30 sec).

I for one , got good results with the 3sets /10 reps.

If you can do them daily for power to you.After you become proficient you can do them everywehere(driving the car,staying in line etc).

Dont take only my word for it; there are many guys who will swear by it!!

Give it a try,it is worth it!