The Inner and Outer Abdominals The abdominal region
is composed of internal and external muscles. The external
muscles are known as the rectus abdominus and the external
obliques.
Crunches cause the rectus abdominus to flex. Crunching
forward a third of the way up targets the entire rectus
abdominus. Once the movement goes past this active
zone your hip flexors come into play, taking emphasis off
your abdominals.
Your obliques are targeted to a greater degree when any
twisting action takes place, such as twisting crunches
where you bring your elbow to the opposite knee.
The Real Inner Abdominals
The transversus abdominus and lumbar multifidus are the
inner abdominal muscles. These muscles are rarely discussed,
and are the most neglected. These muscles lie beneath
the rectus abdominus, and external obliques.
The inner abdominal muscles support posture, and control
deep breathing during power movements, such as heavy squats. They
are the muscles responsible for back support. Since
they are rarely targeted they are often weaker.
By building a stronger inner abdominal wall you can limit
and relieve back pain, improve posture, create a tighter
midsection, and add explosive power to your training.
Benefits of the Stomach Vacuum
The stomach vacuum is an isometric contraction of the transversus abdominus. As previously stated, a stronger transversus abdominus can create a stronger valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload). The stomach vacuum is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many people can lose an inch or two from their midsection in a little as three to four weeks with this technique, provided the prerequisites are met. Also, building this area of the abdominal muscle will help you gain more control over your abs, and assist you better in explosive lifts. Stomach vacuums take practice, but they are extremely effective.
How to Execute the Stomach Vacuum
To execute the stomach vacuum stand upright and place your
hands on your hips or over your head, and then exhale all
the air out of your lungs, completely. As you exhale,
expand your chest and bring your stomach in as far as possible,
and hold it in. Do Not Hold Your Breath! To
be blunt, simply suck in your gut. Visualize trying
to touch your navel to your backbone.
This is an isometric contraction, like flexing your biceps. You
breathe normally while flexing your biceps and you should
breathe normally while executing the stomach vacuum.
Sets and Reps
Counting reps with this exercise is bit different. One
isometric contraction of "X" seconds is one repetition. For
example, if you suck your gut in for 10 seconds, that’s
one repetition. If you do that two more times, that’s
3 sets of 10 repetitions.
Now, before you go saying things like, “‘you
can’t spot reduce,” “it won’t affect
skin elasticity,” and “you can’t get
abs by holding your breath,” you have mistaken the
point of this article. This article is not claiming
to do such miraculous things. It’s not
about holding your breath or spot reduction. What
this exercise CAN do is strengthen and stabilize your core
so you have more control over your abdominals, and prevent
the loose belly hangover from an underdeveloped transversus
abdominus.
There are macho men out there who think since this exercise
doesn’t require slinging hundreds of pounds of iron
that it’s not effective. Nonetheless, the transversus
abdominus is a muscle and it needs to be trained. Just
because it doesn’t take a fancy machine or an ego-boosting
exercise to do it doesn’t mean it’s less effective. Effective
training is about intensity and form, not macho egos, and
grunting under a stack of plates.
Training Guide for the Stomach Vacuum: Training days
for the stomach vacuum are Monday, Wednesday, and Friday,
or every other day. While the abs can be trained
more than other muscle groups, they still need their rest. Therefore,
doing them daily won’t be as effective as you may
think it would be.
Week #1 - 20 Seconds - 3 Sets Week #2 - 30
Seconds - 3 Sets Week #3 - 40 Seconds - 3 sets
The idea is to keep progressing in seconds (reps) or sets. You
can set your own start point and progression phase. Eventually
try to work up 4 sets of a full minute.
As an added bonus, you can use the stomach vacuum when
doing your regular abdominal work. Focus on pulling
in on the transversus abdominus as you do your abdominal
work. Simply do this by pulling in your stomach as far
as possible and flex your groin muscles, as if you are
trying to stop the flow of urine.
Conclusion to Stomach Vacuums
Once mastered, the stomach vacuum can be performed in a
standing, kneeling, seated, and lying position. Now you
don't have an excuse to avoid abdominal training if you
are stuck in traffic or can’t get away from your
desk.
