Flatter and Tighter Abs – The Stomach Vaccum
Yes, that is me in the picture, when I was at the height of my fitness; no filter, just good lighting!
If you have a weak inner abdominal wall, you need to do this exercise to tighten your core.
You can knock off between 2-4 inches off your waist in a relatively short period of time (4-6 weeks).
This doesn’t mean you lost fat in your abdominal region. It just means your abdominal wall will hold your gut in better.
3-4 sets before abdominal workouts with a duration of up to a minute or longer. Must be a sustained contraction because the inner abdominal wall is mostly made up of type I muscle fibers. As well as in-between other core exercises (i.e. plank, crunches, etc). This will engage the inner abdominal wall as you’re working your outer abdominal wall.
Summary of Benefits
– Develops the inner abdominal wall (i.e. transverse abdominus, multifidus, diaphragm, etc) for enhanced static and dynamic stabilization of the lumbo-pelvic hip complex.
– Allows for a flatter and “tighter” abdominal region and slimmer waist.
– Optimizes your outer abdominal workouts if done prior to the ab workouts.
Here’s a Video
Here’s a video I made a while back, of the stomach vacuum in action: