Sometimes we see Hollywood actors and admire their abs. We ask ourselves how to get a toned-up stomach. Here we share the stomach vacuum exercise.
It's a simple technique that will help you reduce your waist. The following daily routine should be accompanied by some healthy eating habits, and adequate water intake, and a low or moderate percentage of body fat.
The exercise 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?
The Stomach Vacuum Exercise at home in a few minutes. How to do it?
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 your midsection in just a few weeks with this exercise. Also, building this area of the abdominal muscle will help you gain more control over your core. 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.
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday:
- Week 1: 3 sets of 20 seconds
- Week 2: 3 sets of 40 seconds
- Week 3: 3 sets of 60 seconds
To improve the results of this exercise, it is always advisable to follow a balanced diet, maintain healthy habits, and complement this routine with other abdominal exercises.