Are you one of the many people who exercise their abdominals religiously but yet suffer from "distended stomach syndrome"? You can achieve the toned stomach of your dreams by combining this simple approach with your usual abdominal training.
While this is wonderful news, it does come with some expected limitations, such as pre-existing healthy eating habits, adequate water intake, and a low-to-moderate body fat percentage.
But, before we go too far ahead of ourselves, let's talk about why this specific approach exists in the first place: the stomach vacuum. It was popularized by Arnold Schwarzenegger and Cory Everson in the early days of bodybuilding, and it contributed to the thin, hard, and defined physiques of the late 1970s and early 1980s. It's past time for this training trend to resurface.
The stomach vacuum is an isometric contraction of the transversus abdominis (muscle tensing without movement). A more powerful transversus abdominis can result in a stronger Valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the most effective exercises for reducing your waistline in a short period of time. With this strategy, many people can lose 2-4 inches from their waist in as little as three weeks. Additionally, strengthening this portion of the abdominal muscle can aid you in gaining more control over your core muscles and doing more powerful lifts. Stomach vacuums require some practice to master, but they're really effective.
To do a stomach vacuum, stand up straight with your hands on your hips and thoroughly exhale all of the air from your lungs. Hold while expanding your chest and bringing your tummy in as much as possible. Imagine touching your navel to your backbone. One repetition is defined as an isometric contraction lasting "X" seconds.