MESO-Rx
Anabolic Steroids
Want my smooth tummy back
- Thread starter newmom
- Start date
Chip Bronson
New Member
in addition to the typical ab exercises, stomach vacums can be very helpful in flattening the ab region. these can be done standing, bending over or on all fours, in order of hardest to easiest.
The question isnt really about how to tighten your stomach moreso than it is about how to lose fat.
Congrats on the new baby!
Are you currently doing any exercise or watching your diet? What are they?
Congrats on the new baby!
Are you currently doing any exercise or watching your diet? What are they?
Chip Bronson
New Member
while the fat loss may indeed be a valid issue, we still cannot discount the abdominal distension caused by carrying a baby to term. this would be the same for the guy who is fat for a prolonged period of time and then rapidly loses weight. his stomach would be distended giving the pouchy look. stomach vacums help to strengthen the transverse abdominis imparting a flatter look to the abdominal region.
Chip Bronson
New Member
how to do the stomach vacuum: * (i cut and pasted this from bbing.com) *
The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. 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.
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.
Training Guide for the Stomach Vacuum
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.
Week Exercise Seconds Sets
1 Vacuum 20 3
2 Vacuum 40 3
3 Vacuum 60 3
The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. 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.
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.
Training Guide for the Stomach Vacuum
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.
Week Exercise Seconds Sets
1 Vacuum 20 3
2 Vacuum 40 3
3 Vacuum 60 3
Chip Bronson
New Member
armsports said:
in the beginning i don't think it's possible to breath when doing the vacuum. at least i couldn't. but as you become more proficient, you learn how to 'sneak in' shallow breaths. otherwise, you'd pass out when holding a vacuum for a minute or longer. it really does help trim down, especially when working up to longer hold times, the waistline and it does it in a matter of a few short weeks.
I can only take very shallow breaths while doing a vacuum. Personally, I prefer to leave teh vacuuming up to Jewel. 
It is possible that you are a little distended due to the lil bugger bein inside you for so long. I would focus on reverse crunches and regular crunches for your ab program. Whether fat is involved, I would tend to think so, as most women do gain a fair amount while carrying a baby. That is pretty easy to take care of and a combination of nutrition and exercise will get you back into svelte shape in no time!
It is possible that you are a little distended due to the lil bugger bein inside you for so long. I would focus on reverse crunches and regular crunches for your ab program. Whether fat is involved, I would tend to think so, as most women do gain a fair amount while carrying a baby. That is pretty easy to take care of and a combination of nutrition and exercise will get you back into svelte shape in no time!
Jewel
New Member
Behave BS! Congrats on the new baby, newmom! Boy or girl?
Thanks, Jewel. It's a girl.
For those who want to know how to do the Stomach Vacuum, I found an article with pics at http://www.bodybuilding.com/fun/ms-fit5.htm
For those who want to know how to do the Stomach Vacuum, I found an article with pics at http://www.bodybuilding.com/fun/ms-fit5.htm
Jewel said:
