Stomach Vacuums

Attaining an abdominal six-pack or eight-pack is the goal of many, yet few achieve it. The most common reason I've read is the person's diet, referring to the point that abs are made 'in the kitchen' and not in the weight room. This may be some people's downfall, but I found more important components. Increasing my decline sit-up with weight from 5lb to 60lb did not give me the results I sought. I often had a layer of fat below my navel, and I couldn't figure out why, though I suspected my diet.

I've found the solution: stomach vacuums. Upon first hearing of the exercise, it was too daunting to practice, and the instructions on performing a vacuum wild greatly. Thankfully, I've returned to them and have found a good form to use:

1/ Breathe in through nostrils, filling your muscles and contracting them.

2/ Hold the breathe for 10 seconds.

3/ Exhale through your gut, and continue to exhale, while contracting your abs (crunching into them) and pulling your navel to your spine. Try to exhale every last bit of air from abs like ringing a wet towel.

4/ Hold lack of breathe for 10 seconds.

5/ Repeat 10 times.

After this is done, immediately, you can feel a closer mind-muscle connection with your abdomen. You will also notice by looking in a mirror that your abs are both pulled in and contracted somewhat involuntarily. I find my stomach is so drawn in through these repetitions that yoga poses like Plow become much easier as your stomach does not get in the way or interfere with breathing. By exercising the muscles around the stomach, you exercise the organs as well, and this speeds up the digestive system and speeds up metabolism. A surge of energy is granted to you. The deep breathing relieves stress, helps calm and focus your thoughts.

I feel the abs are very neglected as we do not tense them through exercises as we should. You can perform an exercise with loose muscle and tight muscle. There is more strength and power in the tight muscle. Largely, I feel that exercising is about learning to control your muscles. In the life of the untrained man, he pays no mind to his muscles, and simply performs tasks, not caring which muscles are used. Such a man will never have highly developed muscle, nor extraordinary strength and power. He will also succumb to sickness and injury more quickly as he is somewhat blind within his body.

The awe inspiring thing about stomach vacuums is that anyone can do them. They're easier in concept to do than mere push-ups. But, don't let their simplicity fool you into not taking them seriously. When inhaling for the vacuum, it is important to fill the serratus anterior muscle, for this is key for more advanced abdominal control in vacuums. Another factor I admire about the vacuum is that it can be practiced in any bodily position. I recommend lying on the floor face up to begin learning this move. Gravity works with you to pull your abs downwards. Other positions include: lying face down, sitting, kneeling, standing, on all fours, driving, lifting, during yoga, during jogging, etc.

The results are very immediate with vacuums, and recovery is quick as well. It should be practiced multiple times a day. Of all the muscles to learn a connection with, the abdominal are highly vital and highly beneficial to us. Our greatest strength comes from the hips, and the abs connect the chest to the hips, along with the rest of the upper body. A tight torso down to the hips is like a boa constrictor. There is the power of the gods.