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Stomach Vacum??

ssminnow Posts: 284 Joined: 2004/02/16	2004/03/30, 03:39 PM Could someone explain how the stomach vacum makes the stomach muscles better? When I do them, it doesn't feel like I am working muscles. How often should one do them? -------------- Don't sweat what you have no control over... WILL IT MATTER IN A HUNDRED YEARS....
dahayz Posts: 794 Joined: 2002/05/08	2004/03/30, 05:01 PM Stomach vacuums are great because they give you A LOT more control and stability over your abs AND lower back. I perfrom stomach vacuums as often as I can, in my car, after my workouts and after cardio, ususally 1 or 2 sets and hold it for at least 20-30 seconds if possible. After awhile, you will notice how much stronger your core is during heavy lifts, and it will help with posture as well. That's always a good thing.
ssminnow Posts: 284 Joined: 2004/02/16	2004/03/30, 05:46 PM hey dahayz, how many do you do in a set? yogiponappa, quoting from: http://www.wcboe.org/teachers/bewe/abdominal_training.htm 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. -------------- Don't sweat what you have no control over... WILL IT MATTER IN A HUNDRED YEARS....
dahayz Posts: 794 Joined: 2002/05/08	2004/03/30, 09:44 PM I consider each 20-30 second hold a set.
pimple Posts: 490 Joined: 2003/07/08	2004/03/30, 09:47 PM i've been doing them for almost a week now and i've actually seen some results... not that i've had "inches knocked off my waistline" or anything, but it does look good... (i'm at 11% bf, BTW)... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
pimple Posts: 490 Joined: 2003/07/08	2004/03/30, 09:50 PM i hold it for about 10 seconds, catch my breath (for about 10 seconds), do it again but hold it for 15 seconds, rest for another 10 seconds and do a final 20-30 second hold... then i rest for about two-three minutes and repeat it... i've done it four times this week and felt the difference... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
yadmit Posts: 4,670 Joined: 2003/10/05	2004/03/30, 09:59 PM I actually had a physiotherapist tell me about these... except I was laying on the floor... kept the back straight while doing them... dunno if it makes a difference to keep the back straight or not... t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2004/03/31, 12:26 PM Lying on my back..... suck the gut in and hold.... making sure your back is flat on the floor.. my wife saw me doing this and though I was doing nothing... haha... I'm gonna start doing them again I think... never realized it helps so much! t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
sandysford Posts: 1,139 Joined: 2002/11/18	2004/03/31, 02:13 PM Another exercise I can do at work, Thank you!!!!!!:dumbbell: -------------- THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
pimple Posts: 490 Joined: 2003/07/08	2004/04/02, 01:08 PM just make sure you empty your lungs before you tuck your gut in... i saw a bunch of people doing this once, but they would breathe IN and do them, but that probably did nothing for them... peace... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
Hellscream Posts: 272 Joined: 2004/02/25	2004/04/02, 01:22 PM can u breathe whilst doing exercise, i been told u can but if ur suppose to empty ur lungs b doing these, wouldnt breathign during this exercise beat the purpose?
	2004/04/02, 06:47 PM Take shallow breaths, scream -------------- A problem ceases to be such when you can laugh about it. Charlie
pimple Posts: 490 Joined: 2003/07/08	2004/04/03, 06:27 PM heh... i just empty my lungs and hold my breath for as long as i can without passing out... i've been seeing great results doing it this way, but if you see results breathing in and out while holding your stomach in, stick with it... i don't know if that'd help you (breathing), but since the exercise is called VACUUM, i'd assume that there should be no air in your lungs (a vacuum of some sort)... try screaming like charlie suggested... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
benching Posts: 125 Joined: 2004/03/14	2004/04/07, 03:59 PM can anyone take pics of a before and after of about 2 to 5 weeks of doin these exercises. if so thx alot
fryer91 Posts: 441 Joined: 2003/09/29	2004/04/07, 04:15 PM DANG! I musta had a fart or two in my lungs. Gees, excuse me....Dang, did it again!...What's up with that?...Dang dang dang; feeling like Joba Da Hut....Wow; my kid will love them; my wife will hate them.:big_smile::angry:Dang:( excuse me...
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/04/27, 02:44 PM bump.. And by the way, you should breath! Focus on keeping the belly button sucked to your tailbone, and keep breathing slowly. After every few breaths make a conscious effort to pull your gut back in again, it will lose strength. Don't belly breath like in Yoga, imagine your breath coming into your lungs and then your back, with your rib cage tightly pulled closed in the front and expanding slightly to the back. Sounds crazy but try it! :)
CC768 Posts: 2 Joined: 2004/07/08	2004/07/08, 06:19 PM Isn't this spot reducing? I don't understand how this makes your waistline smaller. I thought you couldn't spot reduce fat off your waistline.
CC768 Posts: 2 Joined: 2004/07/08	2004/07/08, 06:22 PM Also another question, how many times a week do you guys do this? Did you guys see results withiin 3 weeks by doing it every day or do u guys only do it a certain amount of days per week? Thanks
	2004/07/08, 06:44 PM GL the description is in this post by ssminnow. 4th one down. Now do what hec said. It takes time. -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
	2004/07/08, 06:53 PM You know thats not totally true. You have to do the other exercises and eat right. The answers won't change no matter how you ask the questions. -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
gsdkain Posts: 53 Joined: 2004/02/23	2004/07/08, 10:25 PM Quoting>>> 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. "Spot reducing" the stomach, cool.
pmiller2 Posts: 1 Joined: 2004/07/09	2004/07/09, 11:02 PM :laugh::cool::surprised::angry::big_smile::):(
the_cupcake Posts: 348 Joined: 2004/06/16	2004/07/10, 02:57 AM this I have yet to try..... ooohhh..I like em. :big_smile: -------------- The best victories are won not by adversity and brute force. Learn the enemy and overcome it. Now for the love of god...put the donut...DOWN!!! -cupcake-