If you’re working towards a tighter midsection, it’s time you tried Vacuums For Better Abs! The vacuum is an old-school ab exercise made popular by guys like Arnold and Frank Zane. It’s also an exercise Rich Piana swore by. Rich used it frequently to help tighten up his midsection. In this article, we’ll take a closer look at vacuums and show you how to work them into your routine. Let’s check it out!
What Are Vacuums?
Vacuums are a straightforward exercise. You simply exhale all the air in your lungs, contract your abdominal muscles, and hold the position for as long as 20 seconds. Holding it that long is the hardest part of the exercise. Vacuums work the muscles of your lower abs and lower back.
The Benefits
The more you perform vacuums, the more you’ll see the benefits. You'll notice your waist decreasing as your muscles develop. This exercise also works the stabilizer muscles of the lower back. This provides extra stability when you’re using heavier weights on exercises like deadlifts and squats.
How To Do It
You can do this exercise standing, kneeling, sitting or even lying down. As noted above, you simply take a deep breath, exhale, pull in your abs as far as possible, and hold. Rich used to say you should suck your abs in and up under your ribcage. You should start by holding it for 15 seconds and work up to holding the position for 20 seconds. Remember to breathe while holding your abs in.
Working Vacuums Into Your Routine
When you work your abs, add 2-3 “reps” of vacuums to your routine. You can do these at the end to finish your ab session. Rich did these by themselves a few hours before his normal routine. If you follow his example, it’s best to do them in the morning on an empty stomach.
Don’t Forget 5% Nutrition!
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Recap
If you’re working to tighten up that midsection, add vacuums to your routine. You'll be amazed at how well this exercise helps you get the abs you want. After all, it was one of Rich’s tricks - it worked for him and it will work for you. Also, stock up on 5% Nutrition supplements today and optimize your efforts!
