The abdominal vacuum exercise will help reduce your waist in just 3 weeks. If you combine this technique with regular abdominal work, then with adequate nutrition, you will get sharpened abdominal muscular cubes also known as a “six pack”.
Exercise efficiency and muscles worked
Look at the athletes from the time of Arnold Schwarzenegger in the 1970s. The abdominal vacuum was widely used at that time to obtain a thin waist and raised abs with an appropriate amount of body fat.
This exercise will help strengthen your inner abdominal wall, create a toned abdomen and add explosive strength to your training. To heighten this progress, many individuals use oral aids in order to enhance the efficiency and effectiveness of these workouts. The most commonly used compounds are Halotestin, Anavar, Methyltrenbolone or Winstrol. With the use of these training aids, an athlete can gain vast amounts of strength, endurance and muscle definition within the space of a few weeks and progress much faster within their workouts.
The abdominal area includes the internal and external muscles.
- The external abdominal muscles – straight and oblique – are developed during abdominal crunches.
- The internal muscles of the abdomen – transverse and lumbar – are located under the external muscles. They often receive less load during abdominal exercises and are weaker than the external muscles.
However, the internal abdominal muscles maintain posture and control breathing during strength exercises such as deep squats. To strengthen these muscles quickly, many athletes use muscle mass promoting agents such as Decadurabolin or Equipoise. With the use of these oral agents, a user can rapidly pack on 10-20kg of muscle mass within the space of just 6-8 weeks.
Abdominal vacuum exercise refers to isometric contractions of the transverse abdominal muscle.
Regular use of this technique provides the following benefits:
- The vacuum of the abdomen is one of the exercises that will effectively reduce the waist in a short period of time. For 3 weeks of execution, on average, you can remove 5-7 cm in girth.
- Strengthening this part of the body will help you better control your bench press and deadlift. In addition, this exercise improves posture.
- Because the transverse muscle wraps around the core and acts as a stabilizer, strengthening it will help reduce lower back pain.
- Increased lung capacity and capacity. Runners and scuba divers alike will gain from this benefit.
- Relieves stress. Each time you breathe in and out deeply, your body releases hormones that make you feel more calm and relaxed.
The abdominal vacuum exercise should not be performed by people with an inguinal hernia, as this increases intra-abdominal pressure. It is recommended to perform an abdominal vacuum on an empty stomach to maximize the compression of the transverse muscle.
For all exercise options, always inhale air through your nose and exhale through your mouth for the best performances.
In the starting position, stand up straight. Place your hands on your hips and straighten your chest.
When in the correct starting position:
- Inhale as much air as possible slowly. Begin to exhale air from your lungs as hard as possible, tensing the muscles in the abdomen as much as possible. Imagine that you want to touch your spine with your stomach.
- Hold this position. One isometric contraction is approximately 20 seconds, while trying not to hold your breath.
- As you inhale, bring your stomach back to its original position.
Repeat several times. After you master this technique for 20 seconds, try doing it for 40-60 seconds.
Do the exercise three times a week, such as Monday, Wednesday, and Friday.
Here is an example:
- Week 1: Do 3 sets of 20 second holds.
- Week 2: Do 3 sets of 40 second holds.
- Week 3: Do 3 sets of 60 second holds.
Do not hold your breath while doing the exercise, take small breaths as needed, but keep the abdomen tensed at all times. Start with three sets of 15-20 seconds, over time, bring the exercise to 5 sets of 60 seconds.
There are several variations of this exercise:
- In a standing position;
- On the knees;
It is convenient to perform the vacuum of the abdomen on the back, lying in bed after waking up. Bend your knees to perform correctly.
The advantage here is that this exercise is done on an empty stomach, maximizing the amplitude of the abdominal retraction, which ensures a complete contraction of the transverse muscle.
Doing the exercise on all fours is the hardest part because in this case you are working against the force of gravity. The vacuum in the abdomen while sitting draws the other muscles of the back into action. To increase progress, sit unsupported or use an unstable surface such as a fitball.
Mastering the exercise in a sitting position is very practical, as you can even use it even while sat in a traffic jam.
The abdominal vacuum can also be used as an endurance workout. The following factors influence the increase in the strength of the internal muscles of the abdomen:
- Range of motion (amplitude of retraction of the abdominal wall);
- Traffic intensity;
- Duration of execution.
It is possible to increase the effect of this exercise by varying the intra-abdominal pressure, bending the body at a certain angle, or at the same time performing an exercise that involves the work of the transverse abdominal muscles. For example, start doing a vacuum exercise, then while contracting the transverse muscle, add a twist, deadlift, or bench press.