Core Royal: Stomach Vacuums Suck!

Bad pun aside, vacuums are definitely effective for tightening and toning your core. A favorite technique of Arnie, Zane, and other golden era bodybuilding legends, It's hard to argue with that kind of resume. Another reason to train vacuums, is that they are incredibly easy to learn and you can do them anywhere;
While your driving, at your desk, on the shitter ( You just might already be doing them there ). Coupled with a regular ab regimen (such as Core Royal: Shreddin' With Straps) and a low body fat percentage, your core will be carved of alabaster.

 

Overlooked & Under Trained

When most people think of the abdominal region, they're probably thinking of the Rectus Abdominus and the Obliques. The internal abdominals are often totally ignored and undertrained. This is an unfortunate oversight because the inner abs support your back, as well as wrapping around your midsection like a hidden girdle. When these muscles are weak, it can result in a distended mid-section and no one wants that.. Unless you have a bun in the oven.

What Exactly Are They?

Stomach vacuums involve sucking the abdomen in, while exhaling all of the air from your lungs and holding it. This causes an isometric contraction. While it sounds easy, and it is in theory. Holding it for an extended period of time will prove otherwise.

Breathe the Pressure

You don't have to actually hold your breath while training them. You can breathe, but you must keep your muscles packed in tight. Every time you inhale, squeeze your groin muscles like you are trying to hold back a massive piss. When you exhale tighten your core. Once your stomach is vacc'd as far as it can go, pretend you have a sharp wire wrapped around you and if you let it go before the predetermined time frame it won't be pretty.

Execution

- Take a deep breath

-Put one hand on the small of your back, and one hand right below your belly button and exhale. Pretend you are sucking your belly button into your spine.

-Press with your fist and pack that gut in.

-Hold it.


*One rep = X amount of seconds*

How Hard Do You Suck?

Remember to breathe! Re-read the paragraph above if you have too. Kaze Fitness will not be held responsible if you black out and bust your head open. No cheating either! This is a subjective challenge. Unless you have a panel of judges or actually do wrap a wire around your stomach, only you will know where you actually rank. Think of this as a way to track your progress, and a guide for what you should aim for.

  

Level 1 - Core Devil

3 Reps

20-30 Seconds Each

Level 2 - Coreck the Barbarian

4 Reps

45-50 Seconds Each

Level 3 - Nova-Core

5 Reps

1 Minute & Beyond

**For a bit of extra resistance try performing them on all fours.**

Now, I have heard there is a certain risk involved in practicing vacuums if you are prone to hernias, as it does cause increased pressure in the abdomen for the duration of the exercise. So, keep that in mind if you choose to train this way and try not to overdo it!