The Stomach Vacuum

No, it’s not some miracle solution sold on late night TV that you shove down your throat.  But I’m finding it to be a very effective isometric move that easily fits into the day.  If you’re starting to see results in your pursuit of lean, with some ab definition, but your belly isn’t flattening out around the bellybutton, then try the stomach vacuum. You should start seeing progress in 3-4 weeks.

Here’s how you do them:

• 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.  Here’s a simple progress plan for getting your vacuum up to speed in no time:

• Week 1: 3 sets of 20 seconds 
• Week 2: 3 sets of 40 seconds 
• Week 3: 3 sets of 60 seconds