Stomach vacuum anyone?

[TerraNoble]

Anyone tried them?
If yes what kind of result you achieved>?

There is an excerpt from Muscle Media:

The stomach vacuum (as perfected by Arnold and Frank Zane) is one of the best exercises you can perform to shrink your waistline in a very short period of time. I can generally knock several inches off my waistline just by performing vacuums for a three-week period. Although the vacuum takes some practice to master, it’s extremely effective in helping you gain great control over your abdominals and giving your waistline a paper-thin appearance.


Perform a vacuum by exhaling all the air in your lungs, sticking your chest out, and trying to touch your belly button to your backbone (don’t worry, you will never accomplish this). Hold for 10 to 20 seconds, relax, and repeat. The simplest way to perform vacuums when starting out is from a kneeling position on all fours. As you begin to master the vacuum in this position, you can also perform it in an upright kneeling, seated, or standing position. Like anything else, the more you practice the easier it becomes and the more control you will have over flexing your abdominals. Eventually, you will be able to do these anywhere, from driving in your car to standing in line at the grocery store.

 

[SSAlexSS]

Anyone tried them?
If yes what kind of result you achieved>?

There is an excerpt from Muscle Media:

The stomach vacuum (as perfected by Arnold and Frank Zane) is one of the best exercises you can perform to shrink your waistline in a very short period of time. I can generally knock several inches off my waistline just by performing vacuums for a three-week period. Although the vacuum takes some practice to master, it’s extremely effective in helping you gain great control over your abdominals and giving your waistline a paper-thin appearance.


Perform a vacuum by exhaling all the air in your lungs, sticking your chest out, and trying to touch your belly button to your backbone (don’t worry, you will never accomplish this). Hold for 10 to 20 seconds, relax, and repeat. The simplest way to perform vacuums when starting out is from a kneeling position on all fours. As you begin to master the vacuum in this position, you can also perform it in an upright kneeling, seated, or standing position. Like anything else, the more you practice the easier it becomes and the more control you will have over flexing your abdominals. Eventually, you will be able to do these anywhere, from driving in your car to standing in line at the grocery store.

They do work... However they are pain in the rear a to do consistently each day a lot of times!!! My gut started to be bigger again coz i was slacikng off with vacuums.

They do work.... !!!!!!!!

 

[Exodus]

they do work........ very well.

i have had a 29 inch waist and been able to suck down to a 26

looks impressive........ but only on front abs and thigh shots or front double biceps.

X

 

[TerraNoble]

they do work........ very well.

i have had a 29 inch waist and been able to suck down to a 26

looks impressive........ but only on front abs and thigh shots or front double biceps.

X

How many you do a day? What is your routine like?

how long did it take to drop 3 inches?

 

[DR. NOE]

My son does them in gymnastics and has an awesome set of abs.

 

[bedrock]

touching ur belly button to ur backbone does this mean sucking it in while pushing ur chest out?

and how often should this be done?

 

[Roadblock]

I´m giving it a shot

 

[Toshendin]

Yeah, would anyone like to post how much reps and sets they do, and if they do the each day? This sounds extremely interesting.

 

[Toshendin]

Is this it?

http://www.life-n-leisure.com/exerpgs/abvacuum.html

So you just, basicly, suck in your "gut"?

 

[TerraNoble]

I just tried those stomach vacuum....Looks easy but if you do a lot of them you will get very exhausted..

BTW..Could anyone who has done those , could post his routine in terms of sets and reps?

I heard that they really work and I wanna give it a shot...

 

[bedrock]

i think exhaling be4 doing it is key.. makes it 5million times harder heh.

 

[bedrock]

anyone?

 

[Zebo]

I do a variation of them. Its a basic yoga move called the Cat's Back.
On all fours, exhale, stick your back up (like a cat), do the vacuum, release.

Really brought out my David's (over the hips)

Keep doing them!

 

[Dooley]

a little side note: It might be wise to avoid eating for about 2 hours before attempting a vaccuum workout. uhmm.. I have a feeling it would be pretty easy to lose your lunch when you're squishing all your innards upwards. Just my two cents tho.

 

[Lumberg]

Another ab exercise I heard about is putting a hose under water and blowing through it.

 

[JOKER47]

How many "sets" of 20 seconds each time you do them?

Joker

 

[Lumberg]

Of course all that compressing of the abdominal cavity causes the protein bombs to percolate through your intestines. At which point you insert the hose in your anus and allow the gas to escape. The water filters the gas, thus not causing your GF to hate you.

 

[Stryc-9]

Of course all that compressing of the abdominal cavity causes the protein bombs to percolate through your intestines. At which point you insert the hose in your anus and allow the gas to escape. The water filters the gas, thus not causing your GF to hate you.

ROFL!!

 

[Exodus]

it only takes about a month of doing them to be able to suck them in 3-4 inches........... its just a matter of doing them they suck.

here is the proper way to do them.

start on all fours in the yoga postion dude was talking about.

do 5 holds as long as you can........... first you blow out all of your air.......... i mean all........... then try and suck your belly button to the back bone........... but dont breathe in any air.

once you get to where you can do 5 1minute holds with only a breath or 2 inbetween.

then try doing them while kneeling on your knees............ once you can do the 5 one minute holds. do them standing.

then once you can do the 5 one minute holds standing......... start practicing poses.

and walla............ waist go bye bye

2 helpful hints.

1- if your fat you will not think your sucking in all that much........ belive me you are.

2-you will throw up if you do these on a full stomach.

happy sucking

X

 

[NateDogg]

happy sucking

X

 

[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!