stomach vacuums - how many reps?

[VKH]

This is something I can't find the answer too. There's alot out there but everybody says different things. Can someone please explain to me the following things:

1. How many reps should I do?
2. How many sets of reps?
3. How long is a rep?
4. How many times a week?

I read this article, but it's not totally clear:

b0dybuilding.com/fun/ms-fit5.htm[/url] (can't post links yet)

So it says that I should hold for 20 to 60 seconds. If that's one rep, a set being 10 rep, 3 sets would be up to 30 minutes not counting the breaks in between!! That can't be right.

So, how long should I hold for and how many should I do? How many times a week?

[nextsuperhero]

1. When you have to take a breath in will decide when you stop.
2. Go up to 8 sets of it.
3. Your skill/breathing level will decide your speed.
4. 3 times a week is plenty good.

After you breath everything out your stomach suck your stomach up into your ribs, then try to completely relax it, that will cause the pumping. There is no breathing in/out while pumping.