Hi guys,

looking into this a bit more i realise that its a formalised excercise of what every once-big-bellied person spends 99% of their time doing - holding their stomach in to flatten the bugger. after around 5 or 6 years of this, the whole idea of the vacuum appeals as ive seen ok success with my previous defense mechanism!

however, ive seen two different ways of doing it. both are every other day but 1 is 3 reps of 30 seconds, the other is 15 reps of breathe out then hold for just a few seconds.

which is best? is this best done on days with lower back excercises or is it likely to over exert the core too much?

thanks v much

ben

i would like to get an answer to this too.. what i do now is some "stomach flattener" exersice.

stand up, fill lunges with air, flex abs as hard as you can, hold for 6 sec.
then while exhaling pull your stomach inn until you are all out of air in the lunges, then inhale again and repeat the proces.

you've got to check this article on the stomach vacuum

http://www.bodybuilding.com/fun/ms-fit5.htm

explain various versions of the exercise sitting, standing and kneeling

in my opinion the 30 sec one feels better and is the way it is taught in Yoga
very effective for thinning your mid section and adding definition

just caution: do it on an empty stomach

my biggest problem with that is holding the breath.. i find it very hard:P is it ok to take very small shallow breaths of air while holding it?

It is a very hard move.

Holding longer will be better than many short second reps.

After time, you will find that it gets easier.

You don't have to waste precious workout time on this one either. I do mine sitting at my desk (doing them right now) and in the car. If you ride the bus or subway, use discretion, people tend to think you are weird pulling in and puffing out.

q-:

thats a very wrong way of starting this exercise

there is no hard and fast rule to holding it for 30 secs
also dont try a complete vacuum of your stomach at first try

when you start off its ok to hold for an easy 10 to 15 secs or lesser

Never force your breathe in this exercise it'll do more harm than good
instead get control of your breathe by holding it for short periods and gradually increasing it to 30 to 45 secs

note: you're breathing out and holding

that should feel easy after a month of practice

what actually are you doing with this then?is it breathing in as much as you can then holding your breath for a certain period of time?can someone please explain to me if this is right,i wouldnt mind giving it a go especially if it works
thanks

my apologies to everyone

i've mixed up two different yogic exercises
I have edited my previous post to make it more clear

this is the right way to do it

"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"

yeah, but alot of people hold for alot of time only doing that 3 times.. where one hold of 20 secs = one set not 1 rep :S

and its really hard to hold the gut inn at the same time as your holding your breath :S

and my shallow breaths inn i mean like: Zip inn a bit of air then exhale it again in a matter of 1 sec or less:P just sometimes when you feel its going too long.
i can keep my stomach inn for a long time, but if holding the breath completley i can only do 15 sec:S

and do you suck your stomach inn WHILE you exhale all air from the lunges, then when all air is gone you hold the thing for a long time, then repeat?

here i make an atempt to explain the whole technique as taught to me in my yoga classes

before you start the exercise you got to take one deep breath slow and nice take in every bit of air into your lungs

as you exhale you start to vacuum your stomach

forget about the reps, concentrate on gettin it right
also dont force your abs in too hard, just enough to feel the pressure


i wouldnt advise holding your breathe for more than 30 secs
also i am no expert on the stomach vacuum
i understand its a very difficult exercise to perform, i personally havent done it in a very long time and it takes a long time to master the technique

Ive been doing this also. 3 times in morning and afternoon for 15 seconds each. You're thinking too much about it Karky.

i have a tendency to think too much about everything:P im very philosophic about stuff.. as when i do put my time into something, i want to make sure i get the most out of it:P
i consider it a strong side though:P since most of what i do is thought through, so i dont **** up:P

and BTW: have you guys been noticing any significant difference since starting this exersice? i did it again now, did 20 secs:P worked good.. its easier to hold the breath if you dont pull it so much inn.. i guess you dont need to suck it inn 100% all the time, instead do it longer.

I havent noticed much of anything, I have only done it for about three days. I find it easier to hold my breath at night for some reason...

ok well, 3 days aint really anything to tell a difference :P
maybe it has something to do with when you last ate? i find it hard to do if im very full.