The Best Abs Training Exercise You Can Do Anywhere, Anytime
In my previous post, I’ve talked about the Best Abs Training Exercises. I intentionally missed one of the most important exercises, which is also pretty unknown despite its effectiveness, importance and the fact that you can do it ANYWHERE at ANY TIME.
The exercise is called ab vacuum. Don’t be afraid, it’s not related to carrying around some kind of vacuum suction device. At first glance, it’s a simple exercise that’s basically contracting cour inner abdominal muscles. It was very well-known and popular among body builders of the 1970’s and 1980’s. However, for a complete abs training, the ab vacuum must be practiced regularly.
What are the benefits of the ab vacuum exercise?
By doing the ab vacuum, you contract the transversus abdominus. By improving this inner abdominal muscle, you will gain additional core strength, and your waistline will get thinner as well. It will also prevent developing a protruding belly, which happens to many practitioners of common abs training exercises. The transversus abdominus is a supporting mucles. It holds your intestines and more generally your stomach ‘in place’ during an intensive workout. Although the transversus is hidden, when it’s contracted your other abdominal muscles will look more defined and toned. Finally, a stronger inner muscle means a much smaller
chance of back pain.
So how do I perform this great exercise?
- Stand up, putting your hands on your hips on both sides.
- Exhale all the air out of your lungs. This might be harder at first than it sounds, just keep pushing.
- Pull your stomach in as much as you can while you exhale, as if you were trying to touch your belly button to your spine.
- Hold this position for 20 seconds. Keep breathing into your chest at a normal pace. You shouldn’t hold your breath while doing the exercise.
- After 20 seconds, finish the exercise by easing your ab muscles.
That’s it. This is a very easy and very effective exercise. You can do it while standing in a queue, listening to your mom on the phone or waiting for the bus. You won’t break a sweat either, so there’s no excuse for not doing it every day.
How often should I do it?
First two weeks: 3 x 20 seconds every day.
Third to fourth weeks: 3 x 30 seconds every day.
Fifth week and after: 3 x 60 seconds every day.
For the best results, you should do the repetitions consecutively.
Oh, and please tell your friends about the best abs training exercise that nobody knows of!
Tags: abdominal muscles, abs, basics, benefits, core strength, exercises, muscle improvement, vacuum
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