Ms. Fit - The Stomach Vacuum Exercise. With Pics And Video!

**admin** · 10-21-2003, 04:09 PM

I can teach you a simple technique to reduce your midsection in as little as 3 weeks. By incorporating this technique, with your regular abdominal training, it will give you a carved midsection!

http://www.bodybuilding.com/fun/ms-fit5.htm

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omariok2 · 10-22-2003, 08:11 AM

good stuff
iv been waiting for ages to find a good articel about vaccums glad its finally here

jhov · 10-22-2003, 09:23 PM

finally an article on vacuum and a good one at that!!!
peace
j

Aurora · 10-23-2003, 07:40 AM

bump

MarcC237 · 10-23-2003, 08:04 AM

Karen-

Great job. Very informative and well done.

MsFit · 10-23-2003, 10:17 AM

Aw...kewl.........I didn't know this was here. Thanks guys and gals.

AJbuilder · 01-09-2004, 08:17 PM

great article!

ko_kidd · 05-08-2004, 09:23 AM

Didn't read the article...

But I think Stomach Vacuums can work--I've read a few articles and it seems they can offer some improvement in a potruding stomach.

EDIT: I read it--it was actually one of the articles I read before--the first one in fact that I read on Stomach Vacuums.

05-10-2004, 07:49 PM

i'd hit it

Puncher · 07-08-2004, 02:39 PM

This sounds like a great exercise, and I'd like to try it out. However, I am a bit confused. It says it will make your waist size smaller, but isn't that considered spot reducing? I thought it were not possible to spot reduce. I definitely want to give it a try though and hopefully it works. If someone could explain the concept of how this works to me I would greatly appreciate it.

Thanks

ko_kidd · 07-09-2004, 01:15 PM

Transverse Abdominus

(My quick definition)

It is responsible for exhalation (if I'm not mistaken) and protects your organs to some degree, and it stabalizes your torso. These muscles are underneath the Rectus Abdominus (Abs) muscles and even in people with well developed Abs, they can have a gut.

I don't mean that they're fat by saying gut, the term some have used for steroid-taking bodybuilders is dissented stomach.

A person's stomach or other organs can push out the T.A. and give you a large stomach/lower torso. By working on the T.A. you can tighten/strengthen the muscle and keep your internal organs pushed back. It might not be that simple, but that's pretty much how I interpret it.

MsFit · 07-10-2004, 11:14 AM

Thanks ko-kidd. That's it, to strengthen the forgotten ab muscle and to keep it from distending.

Puncher · 07-10-2004, 11:22 AM

ooh I think I understand. My abs dont show all the way yet. I dont have much fat on my stomach, but the fat I do have is a bit more flabby than other peoples. I think it's because I just lost 40+ pounds. Do you guys think if I tried the stomach vaccuum it would still make my stomach look better even though my abs dont show through all the way yet? Think they would help my abs show through? I dont have a very high BF percentage.

Thanks again.

03-30-2005, 12:50 PM

I have a questions... You recommend 3 sets, but you don't say how many times should the exercise be done in a set. I'm sorry if you wrote that and I missed it.

PS: Great exercise! Thanks alot!

Arnold4Prez · 03-30-2005, 05:35 PM

whos actually had results doing this? it doesnt seem effective

MsFit · 03-31-2005, 05:56 AM

I've had plenty of clients get results. Do them if you want... if not, don't.

lucubration. · 03-31-2005, 06:13 AM

Quote:

Originally Posted by Arnold4Prez

whos actually had results doing this? it doesnt seem effective

It works bro. Sounds weird though doesn't it?

S... · 04-05-2005, 09:32 AM

I have a few quick questions, I apologize if this was covered in the article and I missed it.

The instructions are:
"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"

-When you expand your chest do you inhale air? or do you just sort of pull your stomach in?

-Once you complete your third week, then after that do you continue 3 times a week 3 sets/60 seconds?

Thank you,
S.

06-04-2005, 06:12 AM

The stomach vacuum sounds pretty good, but how can you hold your breath for 60 seconds with almost no air in your lungs? Is that good for the brain?

HateNYourBlood · 06-04-2005, 10:19 AM

This was a very good article, It was very informative. I will be trying the vaccum exercise.

06-05-2005, 11:35 AM

looks real good , i printed a copy of the exercise and it's going on my wall.

08-24-2005, 03:44 PM

God bless your resurrection of the forgotten Stomach Vacuum!

Old School yes, but the stomach vacuum is a far more effective midsection workout than most beach ball flexions and Pilates [formerly known as 'calisthenics'] exercises.

Unfortunately it is very hard to teach to our clients since it involves CLOSING OFF the throat, which is difficult to explain. The abdominals are NOT contracted during the stomach vacuum, and in fact are relaxed.

The only exception to this is during the 'stomach vacuum with a stomach rope'. This is a more advanced version of the vacuum exercise in which typically the athlete bends forward slightly at the waist while holding a stomach vacuum, and then presses his hands alternately upon the thighs producing a rope-like contraction of the abs which appears to ripple from side to side. Some people have seen this demonstrated as a yoga or belly dancing move.

To do a simple stomach vacuum:
Expel all your air.
Close your throat.
Lift and stick out your chest.

If done correctly the stomach will be VACUUMED IN and appear to go concave. Caution. If you have not done this before you may be able to produce little effect at all. It takes a lot of practice.

It's like learning to whistle as a kid. You try to whistle for weeks until finally you produce a sound. Once the sound is produced it becomes simple to do it again.

Learning to close the throat is key. If you don't, then all you are doing is old-fashioned isometric tummy contractions.

A true stomach vacuum is shown on the top of the page in the photo of the guy doing an lat spread with vacuum.

02-07-2006, 03:52 AM

Hey just to repeat a question someone else asked...
Isnt it bad for your brain to hold your breath for that long?

EvilLion · 02-07-2006, 06:59 AM

Quote:

Originally Posted by Unregistered

Hey just to repeat a question someone else asked...
Isnt it bad for your brain to hold your breath for that long?

You don't hold your breath, you can breathe during the hold. Just make sure you keep the belly button towards the spine.

And by the way, I think it's bad for your brain if you hold your breath for 3-5 mins, so 60 secs would be fine anyway. But I very much recommend breathing.