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  1. #1
    Registered User mickey9694's Avatar
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    Thumbs up Are stomach vacuums effective in developing a 6-pack?

    By "effective", I mean are they relatively better than sit-ups, crunches, and the usual abdominal exercises? I find them especially convenient to perform.

    And is this the correct form:

    Exhale
    Suck in stomach
    Hold for 20-30 seconds
    Let go

    Thanks!
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  2. #2
    Registered User davidlaboza's Avatar
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    Stomach vacuums are effective in bringing your stomach in and keeping it in (working those ab muscles that are behind the actual six-pack), but in terms of working the six-pack and getting those lines, I would say it isn't as effective as abdominal exercises/cardio. Definitely, though, if you do have all the lines, but you have a gut, it should help you suck it in and keep it sucked in.
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  3. #3
    Banned IDrinkBloodLOL's Avatar
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    In for stomach vacuum discussions.
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  4. #4
    Registered User Smigi's Avatar
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    Originally Posted by davidlaboza View Post
    Stomach vacuums are effective in bringing your stomach in and keeping it in (working those ab muscles that are behind the actual six-pack), but in terms of working the six-pack and getting those lines, I would say it isn't as effective as abdominal exercises/cardio. Definitely, though, if you do have all the lines, but you have a gut, it should help you suck it in and keep it sucked in.
    Since when did cardio start giving people six packs?
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  5. #5
    INTJ stylin' on you Christaras9's Avatar
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    Six pack = low body fat percentage
    Exercises don't give you definition.
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  6. #6
    I go by Oz Ahmed81's Avatar
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    stomach vacuums work the TA muscle behind your abs. This muscle is essential in "pulling your abs back", which gives you that tight look and feel. other excercises that work this muscle are the plank, and flutter kicks*.

    *only works the TA muscle if hands are placed under your bottom, otherwise just a normal ab excercise.
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  7. #7
    Registered User shapetime's Avatar
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    Adding resistance to your ab workouts help create a pop to the muscles, correct? Then reducing fat above the abs by cardio or correct diet helps allow them to show. More cardio and resistance to abs.
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  8. #8
    Registered User KingOfLimbs's Avatar
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    This is the most comprehensive explanation about vacuums I have seen on here. Read all of Josef's posts. It is probably the best exercise for getting your abs visible.

    http://forum.bodybuilding.com/showth...#post443407351
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  9. #9
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    Originally Posted by Christaras9 View Post
    Six pack = low body fat percentage
    Exercises don't give you definition.
    yes they do.. muscle hypertrophy increases the size of the muscle compared to the amount of fat, and thus becomes more defined
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  10. #10
    Registered User davidlaboza's Avatar
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    Originally Posted by Smigi View Post
    Since when did cardio start giving people six packs?
    Since the beginning of time? I can't tell if your post is sarcasm or not. Effective cardio doesn't just make you sweat, effective cardio also works your muscles to exhaustion and it isn't hard to incorporate ab-related movements into cardio. I don't know what cardio means to you, but when I talk about cardio I talk about intensity levels similar to that of the Insanity program.
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  11. #11
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by davidlaboza View Post
    Since the beginning of time? I can't tell if your post is sarcasm or not. Effective cardio doesn't just make you sweat, effective cardio also works your muscles to exhaustion and it isn't hard to incorporate ab-related movements into cardio. I don't know what cardio means to you, but when I talk about cardio I talk about intensity levels similar to that of the Insanity program.
    So.... by burning enough calories to hopefully lower ones bodyfat levels?
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  12. #12
    Registered User fightingfalcn91's Avatar
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    Good god there are some winners here!
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  13. #13
    Registered User hoopsbrah's Avatar
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    sets x reps?????
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  14. #14
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    A little ab work certainly doesn't hurt, but if you want a six-pack you should look more closely at your diet. You can't carve out a six-pack and expect to build muscle at the same time. Doesn't work that way.
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  15. #15
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    More like a taut TA and farting often so your intestines are not bloated helps lessen bloated abs if you hypertrophy the RA a lot, but the tightest TA in the world won't build the RA nor burn its fatty sheath.
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