Hi guys, this is Ivana.
Welcome to my channel.
In this week’s video I’m going to show you a stomach vacuum workout that’s going to help you get flatter abs.
I’ve already done an initial video about the stomach vacuum itself, the stomach vacuum exercise.
It’s probably a good idea to go through that one first and get a little bit of a practice.
But if you already know how to do the stomach vacuum, then today’s workout is going to be a great challenge.
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The stomach vacuum exercise is a great way to activate the TVA and your internal and external obliques. So the way that this stomach vacuum workout is going to go is that you’re going to have five different versions of the stomach vacuum five different positions, and you’re going to hold each of those for 20 seconds and then 30 to 60 seconds rest.
Standing Stomach Vacuum
So the first exercise is going to be the standing stomach vacuum, which is the traditional one that you’ll see. It’s the one I demonstrated in my previous video as well. It actually is the most challenging one because the standing position is the hardest one to get that TVA activation, that abdominal suction in that, in there.
We’re going to start off with this one while you’re fresh, and then we’re going to work our way to the less challenging ones as you go along. So, first one here, remember that you’re always going to breathe in and expand the belly out. Just give yourself a chance because you’re going to try to hold for 20 seconds. So breathe in and then breathing out. Just keep sucking it in.
And then really, so I’m not always going to do these for the full duration, but I want you to try to do up to 20 seconds for each of these. And now in between you would do about 30 to 60 seconds of rest.
Bentover Stomach Vacuum
The next part of the stomach vacuum workout is the bent over stomach vacuum.
So again, you’ve had 30 to 60 seconds rest.
Now you’re going to lean forward, arch your lower back. We want to maintain that position. Put your hands on your thighs, wherever it’s comfortable. You don’t want to put a lot of pressure there and you’re going to do the same stomach vacuum. So breathe in, open up the stomach and let it go and then breathing out.
So again, you’re aiming for up to 20 seconds on this one, and then we’re going to move on after 30 to 60 seconds rest into the next position.
Quadruped Stomach Vacuum
And now you’re going to take it down to the floor for the quadruped stomach vacuum onto your hands and knees. And you wanted to breathe out first, just release the belly a little bit and then let’s draw it in.
Supine Stomach Vacuum
So again, after this one, you want to take 30 to 60 seconds of rest and then you’re going to move her right onto your back. I like to do this with the knees bent. We’re going to breathe out, just release the belly a little bit and then pull it in.
okay. So hopefully you managed to hold that one for 20 seconds. Remember to take your rest onto the stomach.
Prone Stomach Vacuum
And this is going to be the prone stomach vacuum. So we’ve gone from supine facing up and now the prone stomach vacuum, same kind of thing.
Release the belly. This one is kind of challenging to see you’re just going to breathe out and pull it in.
They could just see I was lifting my belly up off the floor for that one.
Those are the five exercises that are part of this stomach vacuum workout to help you get flat abs. Just work your way from the top down to the bottom. And that’s a full workout. You don’t need to do that again. You’ve just done it five times through the stomach vacuum exercise, and that’s pretty much enough for a solid workout.
Let me know in the comments, which one you found the easiest to do. The one that helps you activate and get that stomach vacuum really tight. I hope you enjoyed that stomach vacuum workout.
Thanks for watching.
And I look forward to seeing you next week.