I'm Touring The United States! Starting in June, I'm conducting private events in 23 American cities. Click here for full details.

Post Reply 
Fitness Stomach Vacuums
Author Message
redbeard Offline
True Player
*****
Gold Member

Posts: 2,865
Joined: Jan 2014
Reputation: 71
Post: #1
Stomach Vacuums
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]
04-16-2014 08:21 PM
Visit this user's website Find all posts by this user Like Post Quote this message in a reply
[-] The following 6 users Like redbeard's post:
Tail Gunner, LeBeau, DVY, Bill, TheBulldozer, DJ-Matt
CaptainChardonnay Away
True Player
*****
Gold Member

Posts: 2,018
Joined: Aug 2012
Reputation: 35
Post: #2
RE: Stomach Vacuums
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.
(This post was last modified: 04-16-2014 09:48 PM by CaptainChardonnay.)
04-16-2014 09:47 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes CaptainChardonnay's post:
Dr. Howard
Doctor Offline
Recovering Beta
*

Posts: 213
Joined: Nov 2012
Reputation: 2
Post: #3
RE: Stomach Vacuums
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.
04-16-2014 09:53 PM
Find all posts by this user Like Post Quote this message in a reply
DVY Offline
True Player
*****
Gold Member

Posts: 2,109
Joined: Aug 2012
Reputation: 70
Post: #4
RE: Stomach Vacuums
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.

WIA- For most of men, our time being masters of our own fate, kings in our own castles is short. Even those of us in the game will eventually succumb to ease of servitude rather than deal with the malaise of solitude
(This post was last modified: 04-17-2014 01:19 AM by DVY.)
04-17-2014 01:18 AM
Find all posts by this user Like Post Quote this message in a reply
The Beast1 Offline
Innovative Casanova
*******
Gold Member

Posts: 7,610
Joined: May 2013
Reputation: 85
Post: #5
RE: Stomach Vacuums
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.
04-17-2014 12:51 PM
Find all posts by this user Like Post Quote this message in a reply
Checkmat Offline
Alpha Male
****

Posts: 1,066
Joined: Oct 2012
Reputation: 26
Post: #6
RE: Stomach Vacuums
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.
(This post was last modified: 04-17-2014 02:13 PM by Checkmat.)
04-17-2014 02:13 PM
Find all posts by this user Like Post Quote this message in a reply
redbeard Offline
True Player
*****
Gold Member

Posts: 2,865
Joined: Jan 2014
Reputation: 71
Post: #7
RE: Stomach Vacuums
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.

1 Year NoFap Veteran --- No Days Off in Trump's America
04-17-2014 02:23 PM
Visit this user's website Find all posts by this user Like Post Quote this message in a reply
birdie num num Offline
Recovering Beta
*

Posts: 214
Joined: Dec 2013
Reputation: 1
Post: #8
RE: Stomach Vacuums
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.

“When you're born into this world, you're given a ticket to the freak show. If you're born in America you get a front row seat.”

- George Carlin
04-17-2014 02:56 PM
Find all posts by this user Like Post Quote this message in a reply
Checkmat Offline
Alpha Male
****

Posts: 1,066
Joined: Oct 2012
Reputation: 26
Post: #9
RE: Stomach Vacuums
(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]
(This post was last modified: 04-17-2014 03:42 PM by Checkmat.)
04-17-2014 03:41 PM
Find all posts by this user Like Post Quote this message in a reply
RexImperator Offline
International Playboy
******
Gold Member

Posts: 5,464
Joined: May 2013
Reputation: 27
Post: #10
RE: Stomach Vacuums
I think I remember him saying his dad was from Belize in one of his videos.

If only you knew how bad things really are.
04-17-2014 04:04 PM
Find all posts by this user Like Post Quote this message in a reply
Harvey Specter Offline
Beta Orbiter
*
Gold Member

Posts: 146
Joined: Mar 2013
Reputation: 2
Post: #11
RE: Stomach Vacuums
(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.
(This post was last modified: 02-08-2016 10:57 AM by Harvey Specter.)
04-17-2014 05:23 PM
Find all posts by this user Like Post Quote this message in a reply
MMM Offline
Wingman
***

Posts: 646
Joined: Aug 2011
Reputation: 8
Post: #12
RE: Stomach Vacuums
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.
04-18-2014 05:00 AM
Find all posts by this user Like Post Quote this message in a reply
CaptainChardonnay Away
True Player
*****
Gold Member

Posts: 2,018
Joined: Aug 2012
Reputation: 35
Post: #13
RE: Stomach Vacuums
(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.
04-18-2014 01:10 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes CaptainChardonnay's post:
SupaDorkLooza
velkrum Offline
Chubby Chaser
**

Posts: 466
Joined: Aug 2011
Reputation: 10
Post: #14
RE: Stomach Vacuums
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!"
04-19-2014 11:18 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like velkrum's post:
CEOArob, SupaDorkLooza
MMM Offline
Wingman
***

Posts: 646
Joined: Aug 2011
Reputation: 8
Post: #15
RE: Stomach Vacuums
Bump. Anyone doing these - results?

he he he......
01-29-2015 04:48 PM
Find all posts by this user Like Post Quote this message in a reply
rdvirus Offline
Chubby Chaser
**

Posts: 378
Joined: Feb 2013
Reputation: 6
Post: #16
RE: Stomach Vacuums
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.




Conceived to beat all odds like Las Vegas
01-30-2015 11:12 PM
Find all posts by this user Like Post Quote this message in a reply
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  Any of y'all believe that eating kimchi can lead to stomach cancer Mr.GoodThread 7 1,347 08-20-2018 07:43 PM
Last Post: Mr.GoodThread
  LPT: Stop sleeping on your stomach right now! Rudideviz 17 3,621 07-20-2018 02:00 PM
Last Post: Simeon_Strangelight
  Stomach settler JimNortonFan 10 4,118 10-02-2013 02:29 PM
Last Post: Giovonny

Forum Jump:


User(s) browsing this thread: 1 Guest(s)

Contact Us | RooshV.com | Return to Top | Return to Content | Mobile Version | RSS Syndication