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Stomach Vacuums - redbeard - 04-16-2014 08:21 PM

I've always hated doing crunches, and as a larger guy, I've never been too good at plank or strong enough to do advanced ab movements such as toes to bar. Over the years, my lifting has suffered because of poor abdominal strength, but I've found something that finally helps: stomach vacuums.

I've only seen them briefly mentioned here a few times: here, and here on RVF, and here on the BB.com forum.

I've been doing these every morning for about a month now and have the following results:
  • Better posture: standing taller and more dominant
  • Smaller gut: three people have asked if I've lost weight in the past week. I asked the person today why they thought that and they said "your stomach is flatter."
  • Chest looks bigger because of smaller stomach
  • Stronger core strength, of course. My lifts have definitely felt cleaner, smoother, and more in control.

Here's Elliott Hulse's great video about the exercise:





Here's an article that provides some additional info on the exercise.

Some people like doing it before lifts but I like doing it them first thing in the morning. My stomach is empty, my body is light, and I can easily dispel air out of my body.

I strongly recommend that everybody incorporates these in your routine. I've heard of this exercise but never seen it featured in routines, so I always skipped over it. Don't sleep on this exercise; it can easily be added to any routine. I hope that some of y'all try this and report if you have the same results. Summer's coming up and we all want to be able to look good on the beach.

[Image: stomach-vacuum-frank-zane.jpg]


RE: Stomach Vacuums - CaptainChardonnay - 04-16-2014 09:47 PM

I do these at the recommendation of my osteopath. They're great for stabilizing your pelvis and core while doing compound lifts such as squats.

The key is to be able to activate the transverse abdominis.

You know your doing it right if you put your hands on your hips, fingers placed at the front of the pelvis to the inner side of your hip bone and you can feel the inner abs flexing.

Start by doing them on the floor, lying on your back with your legs bent 45 degrees in front of you. Get use to using the proper muscles.

After you can lie on a foam roller (along your spine), activate the TA, and then try keeping balanced while lifting one foot of the ground and then the other. When doing these there shouldn't be any swinging on the foam roller kind of like balancing on a seasaw.


RE: Stomach Vacuums - Doctor - 04-16-2014 09:53 PM

Don't let being a bigger guy be an excuse to not be good at ab work. Even when I was competing at my heaviest I was able to do any ab movement better than just about anybody I came across.


RE: Stomach Vacuums - DVY - 04-17-2014 01:18 AM

Im convinced. On my TD list. Yoga has some of these poses too that emphasize these exercises.

Makes me wonder how much of exercise is truly just cross-transfer of information.


RE: Stomach Vacuums - The Beast1 - 04-17-2014 12:51 PM

I love that guy's videos, but he needs to take a serious chill the f*ck out pill.


I"M GOING TO SHOUT AT EVERY VIDEO WAAAAAAHHH.

Good tip too, I will definitely try this.


RE: Stomach Vacuums - Checkmat - 04-17-2014 02:13 PM

A couple summers ago I added these at the end of every squat workout. I really can't comment on the efficacy...

Every so I often while I was doing them, I'd think, "I wonder if these are even doing anything for me."

Think I removed them after 3 months or so. Was doing hanging leg raises as my only other ab work and I have a pretty great six pack. It's possible the stomach vacuums helped but can't verify.


RE: Stomach Vacuums - redbeard - 04-17-2014 02:23 PM

All exercises that emphasize static holds are truly best. Dragon flags, leg raises, planks, toes to bar, etc. They definitely hit all parts unlike crunches.


RE: Stomach Vacuums - birdie num num - 04-17-2014 02:56 PM

Good post. I suffer from degenerative disc disease and do these vacuums, among other core exercises. I do them while laying on my back and try to pull my navel down to the spine. They've certainly helped alleviate pain and discomfort in my lower back.


RE: Stomach Vacuums - Checkmat - 04-17-2014 03:41 PM

(04-17-2014 12:51 PM)frenchie Wrote:  I love that guy's videos, but he needs to take a serious chill the f*ck out pill.


I"M GOING TO SHOUT AT EVERY VIDEO WAAAAAAHHH.

Good tip too, I will definitely try this.

What is his ethnic background? I can never figure it out.

Also check out Mrs. Hulse:

[Image: 483671_579285545414963_2049609605_n.jpg]


RE: Stomach Vacuums - RexImperator - 04-17-2014 04:04 PM

I think I remember him saying his dad was from Belize in one of his videos.


RE: Stomach Vacuums - Harvey Specter - 04-17-2014 05:23 PM

(04-17-2014 03:41 PM)Checkmat Wrote:  
(04-17-2014 12:51 PM)frenchie Wrote:  I love that guy's videos, but he needs to take a serious chill the f*ck out pill.


I"M GOING TO SHOUT AT EVERY VIDEO WAAAAAAHHH.

Good tip too, I will definitely try this.

What is his ethnic background? I can never figure it out.

Also check out Mrs. Hulse:

[Image: 483671_579285545414963_2049609605_n.jpg]

Also, the vacuum has been around for ever. Arnold was preaching that in the 70s.


RE: Stomach Vacuums - MMM - 04-18-2014 05:00 AM

Mrs. Hulse is not my cup of tea. But she's the mother of his kids and at least hasn't turned into a land whale. Props. We should all be so blessed.


RE: Stomach Vacuums - CaptainChardonnay - 04-18-2014 01:10 PM

(04-17-2014 05:23 PM)Harvey Specter Wrote:  
(04-17-2014 03:41 PM)Checkmat Wrote:  
(04-17-2014 12:51 PM)frenchie Wrote:  I love that guy's videos, but he needs to take a serious chill the f*ck out pill.


I"M GOING TO SHOUT AT EVERY VIDEO WAAAAAAHHH.

Good tip too, I will definitely try this.

What is his ethnic background? I can never figure it out.

Also check out Mrs. Hulse:

[Image: 483671_579285545414963_2049609605_n.jpg]

Holy shit, she is hideous. I wouldn't fuck that when I am 80. What is that guy's problem?

Also, the vacuum has been around for ever. Arnold was preaching that in the 70s. It is part of my morning routine.

"We began dating at 14 years old, and THIS is why I love her more with very passing day."
-EH

Nothing wrong with that. If it makes him happy then good for him. This is getting off topic though.


RE: Stomach Vacuums - velkrum - 04-19-2014 11:18 PM

Harvey Specter Wrote:Holy shit, she is hideous. I wouldn't fuck that when I am 80. What is that guy's problem?

Elliott responds:
"First, thank your for all your kind words. I show you these pictures of me with my family, while I'm not working, so you can see that I'm just a human being like you. If you had any expectations of me being somehow "above the masses", I want you to see that I'm not.

Next, to the immature comments regarding my wife. I fully expected some negative feedback, and I am not surprised. When a man exposes those whom he holds closest to his heart to the world there is always a critical backlash. Had my wife looked like the so many plastic women with enhanced breasts, make-up, and long bleach-blond hair... the comments would be about wanting to rape her. These people have no values and get-off by asserting what little self-esteem they might have via social media commenting.

Finally, if you have been following me for some time you know that my values are VERY different than 99% of peoples. Colleen embodies everything that I believe is feminine and sexual. She supports her eccentric, enterprising husband in all his endeavors without being as fearful and insecure as most women are.

She has given fully natural birth to all four of our children AT HOME with just me, our midwife and other children in the room. She has breastfed all 4 our children for at least 2 years each. Her breasts are not meant for entertainment, or to fit some bull**** mold of what a woman's body should look like... and neither she nor I are interested in changing her body through surgical means for ANYONE.

I show you my wife, because to see HER is to see ME even better. If you feel more positive about who I am and my ability to serve you with this woman by my side, then I'm glad to have you here. If you feel poorly about me, then this is fine also... I have never been one to adjust WHO I am to appease anyone and I make no apologies. If this makes you uncomfortable then I wish you luck and perhaps you might be a "better man" than me someday. God ****ing Bless You!"


RE: Stomach Vacuums - MMM - 01-29-2015 04:48 PM

Bump. Anyone doing these - results?


RE: Stomach Vacuums - rdvirus - 01-30-2015 11:12 PM

I do these before lifts and occasionally throughout the day although not religiously. Hard to quantify the results but it's so easy to do, why not do it. I rarely breathe deeply otherwise. A roommate of mine told me his grandfather did them for 20 minutes every day; he mentioned that he had a massive chest but I'm not sure if that's related.

Anyways, here's where I was reminded of them - for anyone interested in how to do them or more info.