The majority of people do countless sets and repetitions of abdominal exercises such as crunches, twists, leg raises. A lot don't see much improvement, it's as if something is missing. Are you one of the many who religiously train your abs, yet still struggle to get rid of that distended gut?
I'm going to teach you a simple technique which will help reduce your midsection in as little as 3 weeks. By incorporating this technique into your stomach workout, it will give you the desired look you've always wanted, it will give you the best abs of your life.
Excited? the above does come with some pre-requisites, like clean healthy diet habits, adequate water intake and a relatively low to moderate fat percentage.
Before we go jumping in head first let me tell you a little about the muscles involved in a 'snooker table' flat stomach and concrete abs.
The Real Inner Abdominals
The Transversus Abdominus (TVA) and Lumbar Multifidus are the inner abdominal muscles. These muscles are rarely discussed, and the most neglected. These muscles lie beneath the Rectus Abdominus and External Obliques. The inner abdominal muscles support posture and control deep breathing during power movements, such as squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.
They are also used in belly dancing to perform flutters. They may also help with digestion as it exerts pressure on the intestines. It's also used when you exhale.
People may also contract these muscles in public to reduce the appearance of their stomach, whether you're aware of it or not, "Sucking in" the stomach to appear thinner may be the most common form of this exercise but with little of the intensity, positive thinking or any long-term purpose.The Stomach Vacuum - How To Do It.
The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective.
n.b For the females the TVA also helps pregnant women deliver their child
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
The String Method: CAN BE PERFORMED ALL DAY
A method of developing long-term daily endurance in the muscles is to tie a piece of string around the waist at the belly button level. The string is tied at 3/4 of one's maximum vacuum point. The string should be tight, but not to tight that it noticeably cuts into the skin. When the TVA Transverse Abdominis relaxes, the abdominal wall (belly) expands and the string will tighten for immediate feedback, reminding you to contract the TA.
The Yoga Method:
The cat stretch exercise can be performed while on all fours so that the muscles must resist gravity, making a slight difference in the resistance required.
As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.
Training Guide for the Stomach Vacuum
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.
| Week | Exercise | Seconds | Sets |
| 1 | Vacuum | 20 | 3 |
| 2 | Vacuum | 40 | 3 |
| 3 | Vacuum | 60 | 3 |
GET READY FOR THE BEST ABS OF YOUR LIFE
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