Do you want to learn how to do the stomach vacuum exercise?
Watch this video and I’ll show you how to do it properly. And I’ll tell you how you can use it to flatten your stomach.
Hi, it’s Ivana.
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The stomach vacuum exercise sometimes called the belly vacuum exercise is an old fashioned bodybuilding exercise.
Use Of The Stomach Vacuum Exercise
Famous bodybuilders, including Arnold himself have used it to get the look of a flat stomach while standing on stage, as well as, as part of training, the stomach vacuum is an effective way of targeting the TVA, the transverse abdominis, as well as the internal and external obliques.
I’m going to show you some key steps.
And at the end of this short video, I’m also going to give you an important tip that will make this stomach vacuum exercise safer and more comfortable for you.
Let me do a quick demo first, and then I’ll explain a little bit more.
So you notice for that when you can really see the hollow here underneath the rib cage for this exercise, you’re working with the breath. You’re going to let first let the air in, expand the stomach, and then you’re going to force all the air out as you pull in, and you’re basically driving in towards your spine. Here we go.
So I’m going to repeat it again from the front, and then I’m going to show you to this side. So opening up first and breathing out.
Stomach Vacuum Instructions
So you’re going to try to do this for about 20 seconds.
If you’re really brave, you can start working your way up to 60 seconds doing a belly vacuum.
It’s actually a lot trickier than it looks so don’t worry if it takes you a little while to get the hang of it, I feel like I’m still kind of working on it myself.
Important Tip!
And now here’s the important tip that most people don’t think about.
Do this stomach vacuum exercise on an empty stomach, do it first thing in the morning or a few hours having a meal. Otherwise you’re going to compress your stomach and it’s going to be even more uncomfortable than this exercise already is.
And yes, it is very uncomfortable.
I’m particularly susceptible to this because I suffer from acid reflux.
So I’m really careful about when I do this exercise and I always make sure that my stomach is not too full either with food or with liquid.
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