Stomach Vacuum Exercise
Transverse Abdominal Exercises Video Series
The Stomach Vacuum Exericse is the fourth video in the transverse
abdominal exercise series. This is an isometric movement.
Isometric exercises are non-moving exercises. Instead, it is the
holding of the position that engages and strengthens the muscles.
This abdominal workout gets it's name due to the sucking in, like a
vacuum, of your belly. By sucking in you are contracting the abdominals
and building the strength.
Similar to the transverse lift, it is a small movement and is all about
the proper form in order to work the abdominal muscles.
You can do this in a sitting position, while at your work desk or
watching television, it is best performed standing up. You can even do
them lying down.
The key is to contract, and hold, the muscles to build the strength.
The step by step instructions and video show this exercise done in a
Beginners may find this easier to do laying down face up on a mat with
their back to the floor.
Exercise 5 - Stomach Vacuum Exercise
This isotonic abdominal exercise
engages primarily the transverse abdominal as well as your rectus
Stand with your feet shoulder width apart.
- Place a hand on your stomach to help gage that you are
doing this correctly.
- Place your other hand behind you at the lower back.
- Now inhale as much air as possible.
- Next exhale and bring in your stomach in as far as you can
as if your belly button is touching your back bone.
- Hold this contraction for around 20 seconds.
- During the hold, make sure to breath normally.
- Return to starting position. Repeat for several times.
As you get used to this exercise, work towards 40 - 60 second holds
when doing this workout.
Watch the video below to ensure you are doing this exercise
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Mix up your strength training with your aerobics using a circuit training workout. Use these example circuit training routines to get you started today.
Here is another exercise video series that's all about the
crunches. These workouts will strengthen your rectus abdominis, also
called the Six Pack.
Free Fitness Videos
Check out all the different strengthening exercises and videos on
this site. You can strengthen the upper and lower body, back and of
course the abs.