Now you will have no excuse to avoid abdominal training if you are stuck in traffic. Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, or in a prone position. One isometric contraction of "X" seconds is one repetition. Visualize trying to touch your navel to your backbone. Expand your chest, and bring your stomach in as much as possible, and hold. To execute the stomach vacuum, stand upright and place your hands on your hips, and completely exhale all the air out of your lungs. Stomach vacuums take practice, but they are extremely effective. Also, building this area of the abdominal muscle will help you gain more control over your core muscles and assist you better in explosive lifts. Many can knock 2-4 inches off their midsection in as little as 3 weeks with this technique. This is one of the best exercises you can perform to help shrink your waistline in a very short amount of time. A stronger transversus abdominis can create a stronger Valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload). The stomach vacuum is an isometric contraction (tensing the muscle without moving it) of the transversus abdominis. Relax, we are not going to pump or vacuum your stomach.
It's time for this training trend to make a comeback. It was widely used in the early days of bodybuilding with Arnold and Cory Everson and helped contribute to the slim, hard, and defined physiques of the late '70s and early '80s. But before we jump in over our heads, let's discuss the reason behind this specialized technique the stomach vacuum.
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