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...
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Thread: Sucking in stomach exercise???
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10-07-2009, 03:44 PM #1
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10-07-2009, 03:46 PM #2
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10-07-2009, 04:11 PM #3
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10-07-2009, 04:13 PM #4
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10-07-2009, 04:14 PM #5
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10-07-2009, 04:15 PM #6
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Do you mean this exercise? http://www.exrx.net/WeightExercises/...nalVacuum.html
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10-07-2009, 04:15 PM #7
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10-07-2009, 04:19 PM #8
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10-07-2009, 04:28 PM #9
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10-07-2009, 08:02 PM #10
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10-07-2009, 08:09 PM #11
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10-07-2009, 08:15 PM #12
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10-07-2009, 08:17 PM #13
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10-07-2009, 08:20 PM #14
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10-07-2009, 08:26 PM #15
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10-07-2009, 08:28 PM #16
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10-07-2009, 08:39 PM #17
- Join Date: Apr 2009
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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.
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10-08-2009, 01:21 PM #18
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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.
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10-08-2009, 01:37 PM #19
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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.
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10-08-2009, 09:25 PM #20
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10-11-2009, 01:15 AM #21
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10-11-2009, 01:56 AM #22
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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.
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10-11-2009, 04:19 AM #23
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10-11-2009, 07:10 PM #24
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10-11-2009, 07:19 PM #25
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.
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10-11-2009, 10:17 PM #26
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10-12-2009, 12:10 AM #27
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10-12-2009, 12:38 AM #28
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10-12-2009, 12:45 AM #29
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10-12-2009, 12:51 AM #30
- Join Date: Apr 2009
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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.
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.
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