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Use this forum to pose any questions about the Vacuum core exercise from the article Clean Up Your Abs with the Vacuum" from trainer Michael Behnken, MS, NASM-CPT-PES, CSCS.

Ok, I have been doing these for a few months and I got the instructions from a Yoga site. On that site, they have me holding my breath through the set. So, is it true that once you have your abs contracted you can breath?

Also, they have me trying to rotate my belly button first clock-wise and then counter clock-wise after contracting my abs. This was very difficult at first but I finally got the hang of it and now can go in both directions before exhaling. What do you think?

Also, I try to do this on my off days, that is those days that I am not doing ab exercises because my tummy muscles are sore on the on days. I do the vacuum before I eat dinner.

I'm trying to understand the claims... losing inches off your waistline? How is that not a claim of spot reduction, one of the most prevalent and oft disproved myths of lifting?

Diver:

I don't think it is claiming to spot reduce fat. Rather, tightening the muscles in the area. The same is said in Schwartzenager's bodybuilding book I believe.

MunchingZombie saidDiver:

I don't think it is claiming to spot reduce fat. Rather, tightening the muscles in the area. The same is said in Schwartzenager's bodybuilding book I believe.

But that would not reduce by "inches" unless you have the worlds flabbiest muscles EVER!

I can't decide if I'm turned on or freaked out by that "extreme technique" that's further down the page.

I will show this to my personal trainer and try it out.

A guy that had this down a long time ago was Frank Zane. One of my favorite bodybuilders of all time.

DiverScience said
But that would not reduce by "inches" unless you have the worlds flabbiest muscles EVER!

I think you overestimate the fitness level of the transverse abdominus common in homosexualus fablulous.

Take a gander around your gym and ask yourself what percentage of guys could even hold the vacuum for a few seconds?

I've always had very low body fat and a relatively small waist but once I started focusing on the transverse abs, my waist dropped from 32 to 30 inches really quickly. I don't consider that "spot" at all. It's my entire trunk that is tighter -- no specific "spot."

K

I'm always interested in trying new abdominal exercises and as far as I can see this abdominal vacuum seems to be no different from the other ab exercises I have tried. In fact the benefits derived from this vacuum is consistent with all the other ab exercises which is awesome. However what i find confusing is how does it decrease ones waistline. I would assume that what really reduces the waistline is the burning of fat and not the exercise itself.

So how does the exercise reduce the waistline if not by burning fat? Thanks

The size of your waist is a combination of factors, not just fat content. It has a lot to do with how tight your core muscles are holding everything in.

Think of the transverse abs like rings around a barrel. Working them tightens those rings like a belt. You stand up straighter as a result, and everything is held together tighter. Has nothing to do with body fat.

FYI, one exercise that does NOT reduce the waistline (altho you see people doing it all the time in the vain hope that it will) is the crunch. Often that is the only ab exercise many people do. Properly done, that one will actually INCREASE your waist measurement as the rectus muscles get thicker.

IMHO, the RJ article on this topic is right on. But for whatever reason, all you see in the gym is an endless series of crunches crunches crunches and only crunches.

K

I was reading this and it doesn't say how may "reps" you should do in each set? 25? 50? Any idea?

This one isn't about repetitions. It's about holding the position for a fixed length of time. More like yoga than lifting heavy objects.

So, the answer is: One. ...or as few reps as possible

K

In yoga terminology the vacuum is called uddiyana bandha. Bandhas are used to lock or restrain prana (energy or life force). The abdominal rolling is a kriya or practice called nauli. These are advanced practices and are best learned from a qualified yoga instructor. If you insist on trying this on your own, make sure you have an empty stomach, bladder and bowels, and try not to strain. A brief description of these practices can be found in B.K.S. Iyengar's "Light on Yoga".

After trying this exercise, this may me a question that can be corrected over time and practice but....I can only hold my breath for so long while doing the pose...although it says to breath occasionally. Once I try to breath after holding my breath during the pose, I completely lose my hold on the position, not fully, but enough to make me wonder if I'm doing it correctly anymore. Is the purpose to not breath and with each try, the time I hold my breath will increase? Or is there a specific way of holding the pose and breathing? Or am I totally missing the point here?

Popular question.

My non-authoritative answer is that, yes, you can breathe.

There's different ways to get air into your lungs. One is to breath like a singer or a wind instrument player (former trumpeter here), using your diaphragm and your belly. The other is to expand the rib cage. The former allows deeper breaths -- your mind is focused on your belly, the latter, more shallow -- with the mind focused up around your breastbone.

While doing the vacuum, you can breathe, but obviously its going to have to be the more shallow "expand the rib cage" type breathing.

Does that make any sense? This kind of thing is hard to explain in text, I find.

I'd defer to any yogis on this one tho.

K

This reallllly works guys, ive been doing it for a long time. I started out doing it when my rowing coach would have me do it at the same time as i did the plank ab exercise, and every time i did pushups, lol, he was brutal but it gave me a really tight core The greatest part of it is that you could do it anywhere, waiting for the bus, in the shower, waiting in line, etc etc etc. Just as long as you dont look like an idiot when you puff out all the air, lol, make it subtle guys

Always pay attention to rowers.

Always pay extra special attention to bow seat rowers.

Just saying.

K

iguanaSF saidPopular question.

My non-authoritative answer is that, yes, you can breath.

There's different ways to get air into your lungs. One is to breath like a singer or a wind instrument player (former trumpeter here), using your diaphragm and your belly. The other is to expand the rib cage. The former allows deeper breaths -- your mind is focused on your belly, the latter, more shallow -- with the mind focused up around your breastbone.


K

Former alto sax player here so got what you meant right away! Thanks...will try it out, but now that I just finished my cardio session....tomorrow!

iguanaSF saidAlways pay attention to rowers.

Always pay extra special attention to bow seat rowers.

Just saying.

K

you got that right iguana, haha, bow seat rowers may be the tiniest guys on the team, but we got the skill and the brains to navigate the boat

K has it down pat.

I was educated by a Pilates Instructor who cued the class to breathe East/West (meaning expand the rib cage) rather than breathing North/South (i.e. up and down). Once you have engaged the TA (Transverse Abdominis) the proper breathing is by expanding the rib cage. It is hard to put into text but I hope this helps everyone.

And FYI....the second video is classified incorrectly. You are in a prone position not supine. That should be corrected by the trainer.

nikeathlete saidK has it down pat.

I was educated by a Pilates Instructor who cued the class to breathe East/West (meaning expand the rib cage) rather than breathing North/South (i.e. up and down). Once you have engaged the TA (Transverse Abdominis) the proper breathing is by expanding the rib cage. It is hard to put into text but I hope this helps everyone.

And FYI....the second video is classified incorrectly. You are in a prone position not supine. That should be corrected by the trainer.

Yeah.

What he said.

(* hides behind nikeathlete *)

K

read about this on another site. Is it a replacement for abs exercises like situps or is it a supplement?

Sedative14 saidread about this on another site. Is it a replacement for abs exercises like situps or is it a supplement?

Supplement. Situps are for the rectus abs (the fabled 6-pack). Vacuum is for the transverse abs (a tight narrow waist).

K

iguanaSF said[quote][cite]Sedative14 said[/cite]read about this on another site. Is it a replacement for abs exercises like situps or is it a supplement?

Supplement. Situps are for the rectus abs (the fabled 6-pack). Vacuum is for the transverse abs (a tight narrow waist).

K

[/quote]

Thankee.

So I still have to do those situps I hate so much... LOL

i am trying to lose 40 pds during a 4 month exercise plan, what should i eat for breakfast, lunch and dinner, i tend to count calories but it gets annoying. i always think subway is a good lunch, but what do you guys think?

top_stud saidi am trying to lose 40 pds during a 4 month exercise plan, what should i eat for breakfast, lunch and dinner, i tend to count calories but it gets annoying. i always think subway is a good lunch, but what do you guys think?

This is an odd goal for someone who reports that he weighs 150lbs! Do you really want to weigh 110 lbs?

About two years ago, I lost 40 lbs over the course of about 6 months, working out and adhering to the WeightWatcher's Points Plan. The Points Plan looks at calories, fat content and fiber content. Any food in the world can be converted to points, and by calculating points religiously for several months, you begin to learn how to make good choices, leading to healthier eating, and good results.

For breakfast, I often eat a 100 Calorie Thomas's English Muffin, with a bit of butter and some cinnamon sugar, plus 3 egg whites whisked with some chopped spinach and a teaspoon of grated parmasean cheese, cooked in the microwave. The total calories of that meal - which is very satisfying, is about 225, with 24 grams of protein. Points wise, that would be 4, and when I was 220 lbs, trying to loose weight, I was entitled to eat about 30 points per day (more if I was doing exercise that day). Oatmeal. Total brand cereal with sliced fruit.

For Lunch, I often eat a skinless chicken breast on Alvadro Bakery Flax Bread, with greens and mustard, plus cut up vegetables (peppers, carrots, cucumbers, radishes), and some baked chips. That lunch is about 9 points, but only 6 if I skip the chips. This is about the same as a Subway sandwich, and I do eat and enjoy those.

For Dinner, grilled beef filet, grilled fish, grilled chicken, grilled pork, with steamed brocoli, cauliflower, etc. Quinoa is a favorite filling and nutritious grain.

Snacks/Desserts, microwave pop corn, no sugar added ice pops, small (5 gram) chocolate squares, apples, bananas, Kashi TLC bars, Ryvita crispbreads, Deyer's Slo Churn ice cream.

General rules: whole grains, including whole grain breads and pastas (all of which allow you to eat more, for fewer points - not necessarily fewer calories); raw vegetables; lots of water; no sugared drinks; non-fat milk; portion control.

Nothing new or earth shattering here, but it all worked for me.

Hmmm. Top stud's pictures certainly don't show a guy who weighs 150 lbs at 5'9" tall. That looks like a 180 lb body -- all muscle. I'm 5'10" and weigh 170 and not as built as that. Perhaps he has put on 40 lbs of fat since those pics were taken? I get all confused by these unverified profiles ;)

But whatever, Nowajock says exactly what I'd say: Weightwatchers.

K

I have a question:
Is this exercise good for the lower back as well, or do you have to do some exercise to keep the lower back balanced with the abds????
If so.... any suggestions?

Thanksssssss

an ectomorph asks: is this exercise very calorie-burning? (which may be detrimental for those skinny-minnies trying to make gains)

thanks

onmyway saidan ectomorph asks: is this exercise very calorie-burning? (which may be detrimental for those skinny-minnies trying to make gains)

thanks

Not really, you're really not moving at all, no reason to get your heart rate up.
all you do is basically suck in /tighten up your belly while standing in one place. and you only do that 3 times for 20 seconds each time. Then over a few weeks you work up to 60 seconds per contraction.

I would think walking for 5 minutes would be more detrimental to your gains.

rowerboy saidyou got that right iguana, haha, bow seat rowers may be the tiniest guys on the team, but we got the skill and the brains to navigate the boat

Um, as a former coxswain, exCUSE ME?! And for the record, all the bow boys I've ever known are usually just the crankiest of the bunch!

why do i keep thinking the subject of this topic reads:
"clean up you ass with the vacuum"?

is my freudian slip showing?

Gigaram said[quote]
Um, as a former coxswain, exCUSE ME?! And for the record, all the bow boys I've ever known are usually just the crankiest of the bunch!

OK, I may be cranky, but at least I'm not as annoying as a cox

*tosses Gigaram off the dock*

But of course all rowers are secretly in love with the cox. All that barking of orders to guys twice their size and shit.

K

PS But bows still rule

ataru13 saidI have a question:
Is this exercise good for the lower back as well, or do you have to do some exercise to keep the lower back balanced with the abds????
If so.... any suggestions?

Thanksssssss

I think it's a good exercise for lower back, if you define "good" as "helps prevent spinal misalignment and lower back pain."

If you define "good" as developing the lower back musculature, it's not going to do much at all. Deadlifts and Roman chair are common for that.

K

What I meant was if it works the lower back as well.
I've always been told that you have to do both abdominal exercises and lower back exercises (keep both group of muscles balanced).

iguanaSF said

OK, I may be cranky, but at least I'm not as annoying as a cox

*tosses Gigaram off the dock*

But of course all rowers are secretly in love with the cox. All that barking of orders to guys twice their size and shit.

K

PS But bows still rule

*Tosses Gigaram off the dock too, just coz it's fun!*

*runs away fast*

the "supine" vacuum video should probably be named the "Prone vacuum" .. the guy is not lying supine .. he is lying pronate

Is it ok to do this while seated, bending over the sink brushing teeth etc.? I have been and it seems to be working. I do most while standing up. Thanks.

I'm going to start incorporating this into my workouts.

Ok, so I deep breath a bit, then I exhale all my air, then I expand my chest.......am I breathing in to expand my chest?

No, breath from your stomach, but don't puff it out so much. Keep your abdominals contracted and hold that position. Your chest should still be expanded.

My new trainer has had me change the way I breathe when I work out.

Now, I breathe in through my nose, expanding my rib cage. When I exert (lift the weight), I pull in my inner abs (I think someone who posted earlier called them the traverse abdominals. I think they are they same), and I exhale through my mouth.


Basically, it's the same thing as doing the vacuum. Before I changed my breathing, I couldn't do the vacuum for more than 5 seconds. Now, I can hold it for the complete 20 seconds.

I still have a ways to go before I have a true 6 pack, but my stomach is flatter than it's ever been, and at certain angles (under the right lighting) I can see the first hints of a washboard.