Sucking in stomach exercise???

[jonnyspaghettio]

Whats that exercise called when you suck your belly in for certain periods of time to tighten the tendons in your abs? Its at the tip of my tongue...

[Chesticles2]

Ive never heard of that exercise. Kinda curious...but wondering if its even THAT benifical for somebody to do?

[Jordan_S]

The only one I can think that is close to what your saying is planks. They are suppose to help with keeping in the stomach.

[tilted1]

this is generally called 'vacuums'.. although ive never heard it referred to as something that 'tightens the tendons'. there is a muscle that wraps from your front around the lower back that you can strengthen by doing this.

at least that was my understanding.

[-Lucifer]

Stomach vacuums.

[huwwaters]

Do you mean this exercise? http://www.exrx.net/WeightExercises/...nalVacuum.html

[Opies]

^^^ that's disgusting

[jonnyspaghettio]

Do you mean this exercise? http://www.exrx.net/WeightExercises/...nalVacuum.html

that's the one, thanks.

Anybody have any benefits from this? I heard they basically make your belly not stick out as far and you look less bloated...

[J_Bo]

this is generally called 'vacuums'.. although ive never heard it referred to as something that 'tightens the tendons'. there is a muscle that wraps from your front around the lower back that you can strengthen by doing this.

at least that was my understanding.

This.

Old school guys used to think it kept their stomach held in. Arnold said recently that he thinks it is the cure for the distention of today's IFBB pros.

[barbellina]

stomach vacuums. they're supposed to work your traverse abdominus and help keep your stomach tight.

[MrLJizzle]

anyone try em?

[J_Bo]

anyone try em?

I've done them from time to time, but not consistently enough to know if they make a big difference or not.

[JOSEF RAKICH]

Stomach vacuums.

A good exercise for building the adonis belt or so called V cuts.

[MrLJizzle]

Stomach vacuums.

A good exercise for building the adonis belt or so called V cuts.

Any truth to that statement? Never heard that before.

[JOSEF RAKICH]

anyone try em?

Yes everyday i do 20 and i use a good MMC and can relly feel my transversus abdominis contracting espically if i slightly stretch back while doing it.

[...Kennedy]

Stomach vacuums.

Thanks -L, I just lost my appetite.

[JOSEF RAKICH]

Any truth to that statement? Never heard that before.

Yes personal experience.

But here is the actual facts.

The adonis belt is a "term" for part of the human anatomy, the adonis belt is caused by the inguinal ligament: http://ect.downstate.edu/courseware/...l35/350108.htm

That is which causes the "line" of the adonis belt but if there is no mass above this there will be no seperation therefore the adonis belt will not show.

The main muscle in which causes the adonis belt is the Transversus abdominis muscle which is a muscle layer of the anterior and lateral abdominal wall which is just deep to (layered below) the internal oblique muscle. Which also somewhat helps produce the adonis belt.





So hypertrophy in the Transversus abdominis muscle is what will cause you to get a good adonis belt.

This muscle is activated when you cough, sneeze and suck in your gut (Stomach vacuums)

- http://www.exrx.net/WeightExercises/...nalVacuum.html
- http://www.bodybuilding.com/fun/ms-fit5.htm

So performing stomach vacuums is deffently the best exercise to perform when trying to develope your adonis belt.

Stomach vacuums with a good MMC (muscle, mind connection) you can actually literally feel the transversus abdominis contracting. Deffently has given me insane gains in my belt, i had been tring to find out to achive this adonis belt for a long time asked many times, everyone always told me STFU its genetics, its low bodyfat you cant train it, its a ligament. Blah, blah, blah. . .

Well actually i did some of my own research learnt the human anatomy properally then figured out for my self what needs to be done in order to achive the adonis belt. I have deffently noticed gains in my adonis belt and can 100% gaurentee you that stomach vacuums will develope your belt, when i do them i can specifically feel the transversus muscles contracting and can actually feel the "burn" in my belt.

Other exercises also involve the muscle but as a secoundry muscle, some exercises IMO which i have found to produce good results in the adonis belt are:

- Weighted hanging leg raises
- Reverse crunches
- Decline sit ups (elbow to opposite knee)
- Oblique cable crunches
- Roman chair crunches (Deep ROM)

Squats and Deadlifts also use that muscle as a stabilizer, but nothing compares to the stomach vacuum with a good MMC (muscle mind connection)

Something interesting i read in a magazine:

I was reading a mens health magazine that i found at my house a few weeks ago and in it these girls got paid to watch porn to discover which bodypart of a male turns them on the most and the most favourable was the "V-cut" which you talk about lol (adonis belt). Followed by the abs of corse.

YES THEY GOT PAID TO WATCH PORN.

[Bolo23]

arnold did these. they make your stomach/waist smaller. look at his waist and abs compared to every other body builder, big difference. i have heard many ppl say his abs look weird. thats bc he did vacuums not only ab wo. they work very well. i have tried them.
you will see a difference in a week or two. you can do em anywhere, all day. standing up, sitting down, laying down, while watching tv, etc.

[betsie2k]

I will start doing these when I am on my cut. I've heard that you can get a piece of string and tie it around your waist, just tight enough for you to do the vacuum, so when you relax your abs, you can feel the string tightening, reminding you to do the vacuum again.

It is good because you can have the piece of string around your waist all day and no one would know you are secretly doing an ab workout.

[Wildtim]

This.

Old school guys used to think it kept their stomach held in. Arnold said recently that he thinks it is the cure for the distention of today's IFBB pros.

I don't know about it curing the current round of pros. But I bet if the vacuum pose you used to see every bodybuilder do was made mandatory you would stop seeing those guts real real quick.

[XxCashMoneyxX]

have u ever tried doing your ab work while holding a stomach vacuum...its hard...there is an article in the training section of the site that talks about it...its really working for me

[JOSEF RAKICH]

doing vacuums isn't going to cause growth of your TVA to make you have an adonis belt.....


however, it will help you control your gut/abs, so you can perform a vacuum pose

Actually it is i have noticed alot of growth in mine., I have been doing this for about 1 month now and i can literally feel my transversus abdominis muscle contract and actually see it it the mirror that its contracting, and yes that is infact what causes your adonis belt, and yes belive it or not i even achive a "pump" in my transversus.

Personal experience > your bulls'hit knowledge.

[-Lucifer]

Thanks -L, I just lost my appetite.

Cool. That'll help you lose some weight.

lol, I'm kidding.

[XxCashMoneyxX]

I feel like when i try to perform stomach vacuums i cannot suck in that far..i definately feel like its working but i just can't get it in that far..no where close to the video...but if i were to perform this everyday what should i do...3x by 30 sec holds or more?

[grumble1]

I call them 'thin tummy', like Ian King does, but the principle is the same. It works your transverse abdominus, which tightens up your abs and reduces injury. When doing a heavy compound movement, there is a lot of reliance on the TVA to keep your abs from giving. It's an important muslce to keep in shape.

[peacesylvia]

I was reading a mens health magazine that i found at my house a few weeks ago and in it these girls got paid to watch porn to discover which bodypart of a male turns them on the most and the most favourable was the "V-cut" which you talk about lol (adonis belt). Followed by the abs of corse.

YES THEY GOT PAID TO WATCH PORN.

i want that job!!! sooooo these exercises work hun?

[JOSEF RAKICH]

i want that job!!! sooooo these exercises work hun?

Who dosent.

Yes stomach vacuums deffently work, not much people tend to do them these days, alot of old school guys used them like Arnold and Frank.

[XxCashMoneyxX]

Who dosent.

Yes stomach vacuums deffently work, not much people tend to do them these days, alot of old school guys used them like Arnold and Frank.

see that body to me look better IMO than the bodybuilders of today...it seems today that so many guys sacrfice symmetry for size that makes them look unproportionate and bad..can anyone answer my ? tho

[prestonztt]

That video was pretty nasty

[JOSEF RAKICH]

see that body to me look better IMO than the bodybuilders of today...it seems today that so many guys sacrfice symmetry for size that makes them look unproportionate and bad..can anyone answer my ? tho

Yeah and alot of the guys these days dont perform stomach vacuums, Arnold recons this is part of the reason why so many pro's these days have such large waists. Alot of old school guys used these exercise alot and yet none of them have these big guts of todays pro's.

I feel like when i try to perform stomach vacuums i cannot suck in that far..i definately feel like its working but i just can't get it in that far..no where close to the video...but if i were to perform this everyday what should i do...3x by 30 sec holds or more?

Yeah the one on the video is extreme, over time you will be able to suck it in better, but just try suck in as much as you can and contract with your transversus abdominis.

I perform stomach vacuums 4-5 days a week just after my weight trainin session i suck i do 15-20 reps sucking in for about roughly 5 secounds.