I posted a while ago in a different forum this topic and I just wanna share with you guys,too!
When I first started doing those vacuum stomach,I thought they were silly and I was skeptical about the reusult, but now after more than 2 months I swear by it. My waist went down from 34 in to 32 in.
I do them at the end of my abs work out, 3 or 4 times a week.
There is an excerpt from Muscle Media:
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.
Suck it up guys...
Posted by: bludevil
How many sets/reps do you suggest for these.
Posted by: Vvitto
Quote:
Originally posted by bludevil
How many sets/reps do you suggest for these.
I usually do them at the end of my abs work out or after my 3 miles run.
There are many variation which can be done.
Now I do 3 sets, after each set I take 1 min break and resume the next set.
Each set has 10-12 reps. Make sure before you hold your breath , to inhale very deep and exhale all the air till there is nothing left.Only now hold your breath and suck your abs towards your spine as mauch as you can. Try to stick your chest outward.
I hold my breath for 10 or 20 sec for each reps;there are guys who hold their breath for 30-60 sec.
This routine works pretty good for me!
Happy sucking!
Posted by: Prince
I believe that Frank Zane was a big believer/advocate in this.
Posted by: mick01
Good post!
Vacuums are the only direct ab work I do. I am shooting for that "wasp waist" at my next show.
Mick
Posted by: Vvitto
Quote:
Originally posted by mick01
Good post!
Vacuums are the only direct ab work I do. I am shooting for that "wasp waist" at my next show.
Mick
Have you been doing them or you will start doing them!
Good luck on achieving a "wasp" waist!
Posted by: mick01
I started about 2 weeks ago. Haven’t measured my waist since but I'm also loosing some bf so Im sure my waist is going to me smaller.
Posted by: Skyliner
I have 2 questions for this.
1) If it works, doesn't that means that 'spot reduction' DO exist?
2) What about the Obliques? Will they get smaller as well?
Posted by: mick01
No there is no such thing as spot reduction. Also there is no better way to make your waist smaller than loosing BF.
The theory here is training the transverse abdominals and the inner obloquies, to naturally hold in the stomach.
