Stomach Vacuum Exercise (Zane)
Stomach Vacuums
Finally, and most importantly, perform stomach vacuums during the active rest period. 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.
After completing the circuit and active rest period, “DO IT AGAIN, SOLDIER... NOW!”—and upon completing the second cycle, you guessed it—“ONE MORE TIME!” After finishing the third cycle—“AT EASE!” Relax, go home, slam a performance-nutrition shake, and enjoy the burning sensation you should be feeling in your abs.
Your abs will continue to be sore for a few days after completing Ab Boot Camp. In fact, they will still be sore by the time you are ready to repeat the routine two days later. That’s OK though, because the abdominals recover quickly (even before the soreness is gone). Perform this routine at least three times per week after your cardio sessions.
If you don’t feel the above workout is giving you the results you want, you can also add some supplemental ab training. For instance, before your weight workouts do a few sets of some hanging leg raises and/or knee-ups from a pull-up bar. These are great lower ab exercises and they loosen you up nicely for your workout. They will also help stretch the abdominals (and probably remind you how just how sore they are). Thankfully, this stretching does help diminish the pain a bit quicker.
Do not forget to do as many stomach vacuums as often as you remember. You can never do too many of these when trying to peak your abs. Remember, you can do these inconspicuously just about anywhere—at work, standing in line, wherever, and no one will have a clue. You will develop tremendous control over flexing your abdominals. And speaking of flexing, like any muscle, the more you flex your abdominals, the more defined they will become. You can do this by exhaling all the air in your lungs and tightening your midsection as hard as you can.
Please Scroll Down to See Forums Below 
