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Vacuum Exercise
Vacuums are a surprisingly effective ab exercise. They seem very simple and admittedly strange, but they are good. They can be performed standing, sitting or lying supine. If you’ve read my stuff, you know that I don’t believe that ab exercises actually flatten your stomach, but these actually do strengthen the muscles that hold things in. So, although they don’t burn belly fat (none do) they will aid in flattening your stomach.
Benefits
Primarily works the transverse abdominal muscles that hold your stomach in.
Body Parts Used
All ab muscles are used in this exercise, but can be great for the transverse abdominus if the pelvis is rotated forward.
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Instructions
- Stand, kneel or lie on your back.
- Inhale as you “suck in” your stomach as far as you can. Imagine trying to touch your belly button to your spine.
- Without letting your stomach muscles relax, start breathing.
- Hold this position as long as possible.
- Shoot for 30 secs at first. Over time you can build up to more.
Similar Exercises
- Plank exercise
- Ab Wheel
- TRX stretch out
- Scissors
Sample Routine
Go here to see samples of complete ab workout routines.
Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.