Vacuums !!!

[cricketnoise]

What is the correct way to perform vacuums and how do you train abs while performing them???


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[guns01]

Re: Vacuums !!!

it's simple and you are training your abs while doing them. not the part you can actually see but the traverse ab. in the stretch position you try to pull your belly button to your spine sucking in your gut as hard as you can. you do that and hold it.

[cricketnoise]

Re: Vacuums !!!

it's simple and you are training your abs while doing them. not the part you can actually see but the traverse ab. in the stretch position you try to pull your belly button to your spine sucking in your gut as hard as you can. you do that and hold it.

REALLY??? That's it? That simple? Lol ha ha ok will start that like now. Thank you


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[guns01]

Re: Vacuums !!!

REALLY??? That's it? That simple? Lol ha ha ok will start that like now. Thank you


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if you are triming down or have a thick waist if you do it often it will pull your waist down quite a bit. it does seem pretty easy on paper but when you do it it does hurt pretty bad haha. i have found that the best movements to use it with are rope crunches or laying crunches. the cramping can get pretty silly at times haha. you can also do it at any time and some do reps of up to 100. i dont see the point in all that, just hold it in as long as possible and keep the reps under 20. we dont want it to grow

[Yohimbe]

Re: Vacuums !!!

Right there with you cricketnoise. I'm going to incorporate these as well. I used to do them a long time ago, but got away from it for years. I have somewhat of a thick waist, so hopefully it'll help bring it in some.

[cricketnoise]

Re: Vacuums !!!

Nice bros thank you guys. I have a "thick waist" at 44 years I ate a lot of foods A LOT!!!!!!


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[juicedupmaniac]

Re: Vacuums !!!

Vacuums can be practiced anything of day.Stand up straight suck your stomach in till it literally feels like it's touching your spine and hold as long as can.Try doing it as much as possible throughout the day.It's not as easy as it sounds but 100% works.It's like getting in the habit of always keeping your posture standing up straight, your training your body to hold it naturally with out even having to think about it.

[guns01]

Re: Vacuums !!!

Nice bros thank you guys. I have a "thick waist" at 44 years I ate a lot of foods A LOT!!!!!!


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man, i am only a couple years behind you and i can almost bet you a pay day that you dont got noting on me when it comes to food lol. i can pull my waist down to lower 30s in the upper 230s lower 240s in less than 4 months. ask trixie what my waist looks like when i am in contest shape? i am not a monster by any stretch at all but i get pretty big in the off season and it will come down very small for you

[cricketnoise]

Re: Vacuums !!!


Keep in line with the waist line


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