Stomach Vacuum

[Headski]

Ok - I have heard about it before and have been doing some reading - thanks Karen.

I just want to make sure I am doing it right.

I have read some really technical confusing articles and some that say just 'suck' in your gut!

Am I doing it right if I am just sucking in my guy, so my rib cage is showing, or am I suppose to feel a 'flex' like what one would feel doing a plank?

Thanks.

H

[Alinasmommy]

when I do it I also do a kegel exercise as well--it seems to be the only way I can SUCK my lower abs in thightly. I do them in the shower too.

They were HARD at first. I could barely do them for 20 seconds. Now I do them for 30 seconds.

[MsFit]

;) Welcome. Pretty much, just suck your gut in hard. Visualize bringing your navel to your backbone, and breathe normally. It's a static contraction, like flexing the biceps. Pull in hard and hold for as long as you can. Repeat 3-4 times.

[Ms. Highside]

I've been trying to do these too. The instructions I found said that you should exhale all your air out... then contract your abs. After exhaling, I don't have another 20-30 seconds of air left, so I've been just breathing as normal as possible once I get into the contraction.

Am I doing it right??

[MsFit]

Yes, blow your air out and contract. You can breath lightly after this, just no gasping. Keep the focus on the contraction.

When we pose on stage in bodybuilding, such as a front double biceps pose, we go into the pose, flex hard, and blow the air out...then continue to breathe normally, as much as possible under the bright stage lights and skimpy suit. :eek: :D Same thing, contract, exhale, and breathe.

[Ms. Highside]

Thanks... I feel better now. I thought I was doing something wrong before.

[MsFit]

Nah...Doing good. ;)

I sent updates in, but they never replace them.

[Headski]

Thanks Ladies! I will work on incorperated the kegel too - if I can tighten that up as well - woo hoo!!! lol.

H

[MsFit]

Thanks Ladies! I will work on incorperated the kegel too - if I can tighten that up as well - woo hoo!!! lol.

H

:eek: You go girl. :D

[Headski]

Hiya all,

I just wanted to update everyone...

Since doing this exercise I have seen a huge difference in my abdomin area! I have only been doing it for about a week, once a day for 3 sets of 45 sec.

Amazing. If you are not already doing this - start!

Thanks to all the ladies - especially Ms. Fit for your help.

Heather

[Sunshineslynn]

I do have to say I started these 2 weeks ago and man what a difference just in 2 weeks. If you have not tried them go ahead its great.

smiles
s

[angeleye]

For those of you who have seen results. Could you be more detailed with the description of your results? This is the first Ive heard of this technique.

[Headski]

Kind of hard to explain.

I feel an over all abdomin 'tightness' like it is all being held in. (When I am relaxed, not do the exercise.)

My ability to 'suck it in' is much better.

When I am relaxed my stomach it more flat.

Plus they just plain feel great to do. :)

H

[Krissypoo]

I can see my ribs when I am not doing the stomach vacuum. I don't know if I am doing them wrong, but...

When I the exercise, I can see my ribs contract and everything gets really tight. My ribs are no longer visible at this point. Is this correct?

[jeni5.0]

are you supposed to 'suck in' or 'crunch down'? or both?

[Headski]

They way it was described to me is like this...

Blow out all of your air - exhale completely. Now, envison your belly button being drawn toward your spine - you should be able to breath somewhat normal but small breaths.

Hold for 30 secs and repeat 3 times. Work your way up to 1 full minute.

Ms. Fit is the expert on this. I do beleive there is a link in the upper part of this thread to a good article.

H

[jeni5.0]

thanks H. i start today. :)

[angeleye]

This is great. Immediately I felt pressure being relieved from my back. It also makes me aware of how lazy Im being with my posture. Cant wait for the ab "effect"!

[Headski]

No worries - Glad I am able to help out.

Enjoy,

H