Most of us want a trim, flat abdominal area.
To achieve that, you must employ fat-loss strategies to minimize the fat around your waist.
This is best accomplished by intense weight training, cardio, and a moderately-reduced diet.
However, if you have reduced your bodyfat to low levels and still have a "pooch belly", then performing "vacuums" can help flatten this area.
The vacuum is a "long lost secret" used by many bodybuilders during the "Golden Era of Bodybuilding".
Vacuums will help flatten the Transverse Abdominis muscle.
The Transverse Abdominis muscle is the deepest muscle of the four abdominal muscles.
The Transverse Abdominis muscle has no ability to flex the torso.
On the other hand, this muscle has the function and purpose of being your "personal girdle" and can help keep your abdominal area flatter.
Old-time strongmen and many notable bodybuilders practiced the "vacuum" to strengthen their Transverse Abdominis muscle.
Vacuums "train" the neuro-muscular system to keep this muscle taunt and contracted.
As a result, your abdominal area can be flatter.
Because this was a common abdominal training technique from the 50s to the 80s, many noted professional bodybuilders had small waists.
Vince Gironda, the "Iron Guru", advocated this technique with all of his trainees.
However, in the past several decades, this "ab training secret" has been lost in mainstream bodybuilding.
There are several variations of the Vacuum.
Here are two for you to try: Lying Vacuum - For this variation, lie flat on your back on the floor or bench.
This version is the easiest to perform because the weight of your intestinal organs is not bearing upon the abdominal muscles.
Exhale and concentrate on contracting your abdominal area toward your spine.
Hold this contraction for 10 seconds.
Each 10-second contraction is one repetition.
Take a few seconds to breathe between repetitions (contractions) and repeat for a total of 10 repetitions to complete one set.
Be sure to exhale prior to each contraction or repetition.
You can perform this technique every day.
Like any muscle, this technique should incorporate Progressive Resistance.
Therefore, attempt to increase the number of sets you do.
For instance, the first week perform one set, and then add a set per week until you reach three sets.
If three sets per exercise session take too long or are not convenient to do, you can perform one set at three different times during the day.
Seated Vacuum - This vacuum variation can be done while seated, which makes it convenient to perform anytime.
For instance, you could do it at the office while sitting at your desk or in the car when waiting for the red light to change.
While sitting erect with your spine slightly arched, chest out, exhale and contract your abdominal muscles toward your spine.
Follow the contraction/repetition time and schedule of sets as specified in the Lying Vacuum description above.
Try the Vacuum to help flatten your abdominal area and strengthen your core area.
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