Modified Stomach Vacuum (THIS AB EXERCISE DOESN’T SUCK!)

Modified Stomach Vacuum (THIS AB EXERCISE DOESN’T SUCK!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. If you’ve been a fan of this channel for any
length of time you know that here we train like athletes, ok. Not like bodybuilders, not that there’s anything
wrong with that, but we’re not out for just purely aesthetic goals here. We want to train you like an athlete, athletically,
and then get the aesthetic byproducts of our hard work. So, that being said, today we’re going to
do something really interesting. We’re going to take the 2 realms of bodybuilding and athletic
training, and pull them all together with one common
exercise, a Stomach Vacuum. That’s right. A Stomach Vacuum, one of the most classic
bodybuilding exercises of all time. I want to show you how to apply it in the
athletic world to not only help us prevent injury, but to help you get more out of your
ab training, so even if you are training like an athlete
like we do here, you’re getting better aesthetic outcomes for your abs, ok. So, that being said, the Stomach Vacuum. How
do we do it? And then how are we going to apply it and take it to the next level? And what is the whole purpose in the first
place? The purpose of the vacuum is to target the deep inner abdominal muscles. In this case, the transverse abdominis that
runs this way around our nature’s weight belt, right, internally, and our internal obliques. Now, the internal obliques in our transverse
abdominus have to be able to cinch down and tighten together to allow the muscles above
them to work properly. The same way we talked about you can’t fire
a cannon from a canoe. If the canoe is unstable, the muscles above it, or the cannon itself,
won’t function properly. If your internal and transverse abdominis
are not functioning properly, are not stable or strong enough, it will never get the force and power that
you should be getting out of your abdominals, rectus, and external obliques that lie above
that. So, we’ve got to fix that. So now let’s see
how do we do this? Well, when you look at the Stomach Vacuum, there’s a few ways that
people do it. You can do it kneeling. You can do it laying
down. I like to do it standing because obviously we always have to be on our feet here if we’re
training like athletes. Secondly, when you get into this position,
I’m going to show you in one second, when you’re there, you then should make one very
important tweek that a lot of people don’t make, I think,
to tie it all together and follow up with exactly what I just said, initiating the movement inside and then involving
the muscles above it so that they can work together the way they prefer to work. So, that being said, the Stomach Vacuum. You’re
going to try to get all the air out of your stomach first. So, you blow out. Once you’ve blown out, your goal then is to
take your belly button and try to cinch it straight back to your spine imagining that
it’s just being pressed straight in. Now, when you do that you can help to visualize
that by imagining you just stepped into an ice-cold bath of water. You know when you get that feeling like, ‘HUUUUUH.’
You know, you’re kind of like sucking in and you’re, and you’re really trying to get your
stomach away from that cold water? It’s that same sensation. In that position,
the very key tweek that I want you to make is, once you establish it, you’re going to
kind of look like this, alright. I’m not there yet, but it’s hard to talk.
But when you’re there, you kind of look like you’re in this position. When you’re in this position, that’s an artificial
position. That’s A. Not athletic. and B. It’s not very functional at all. So, what you want to do is, once you’re there,
you want to try to posterior tilt and get yourself as back to vertical as you can, not over here hunched over, but back to vertical
while you still establish that position. Now remember, the old bodybuilders would stand
way up tall. That was good. The point of that is to now
get yourself internally stable and then activate the external and the rectus abdominis on top
isometrically to pull it all together. So, how do we do that? Let me show you. You
get up here. You’re going to blow out as hard as you can. Once you’ve gotten rid of all that air, you
try to suck your belly button in. Ok. Right there. And then set. And you hold it isometrically, ok. You try
to hold it for as long as you can. Again, I’ll do it one more time. Blow out. Suck in. And set. And you can see, very flat in through
here. Another issue sometimes people have is, they’ll
have well-developed abdominals but when you look at them from the side, they’re sort of
blowing out their lower belly. And they’ve got no transverse abdominis control.
So, now, what does that mean for you athletes out there? It means we’ve got to start trying to prevent
sports hernias. Sports hernias can come from a weakness in the lower abdominal musculature, usually caused by the fact that you’re asking
those upper level abs to do more work than they’re capable of. Why? Because the inner muscles, the ones deeper,
the transverse abdominis and that of those internal obliques, never did their job of
stabilizing first. And now you’re asking the muscles above them
to do too much work. What happens if there’s a weakness here? If there’s a thinness in
the tissue? You’re going to get a sports hernia. You could
be laid up for a long time. So, how do we do it? We then take another
level to our vacuum exercise. We establish it. We hold on to a band. And we try to get a little bit of rotation
while holding it. Again, it’s very difficult because you have to be able to isometrically
contract. And when you do, you’re just trying to go
for these disruptions to your stability to see how well you can handle them. The key, though, is never losing that inner
stability first. So, again, blow out. I got a band just hooked up over here to the side. I blow out. Suck in. Engage. I try to do as many as I can. Again, I’m breathing
out very slowly there. I just can’t talk to show you that or demonstrate that. But literally, as I’m turning, I’m breathing
out nice and slow to be able to hold that. I’m not holding my breathe entirely the whole
time. You just have to make sure that you’re not
just, whew, blowing out completely all at once. You’ll likely lose the vacuum. So, here, the 2 worlds of bodybuilding, the
oldest, most classic exercise in the book meeting a more current and more functional
and more athletically purposed driven workout come together and now you see the benefits
that you can get both athletically and both aesthetically. That’s really what it’s all about at ATHLEANX,
guys. Let’s try to get you looking like an athlete by training like one. And let’s take some classic exercises even
like the vacuum, and add a little twist to it to make it literally, to make it even more
functional and overall more effective for you. Alright guys, if you haven’t already, and
you want to see what it’s like to start training like an athlete for 90 straight days, then head to ATHLEANX.COM right now and grab
out 90-Day Training Program. In the meantime, if you found this video helpful, make sure
you leave a thumb’s up below. And let me know whatever else it is that you’d
like to see, and I’ll make sure I make a video about it here in the days ahead. Thanks guys.

100 thoughts on “Modified Stomach Vacuum (THIS AB EXERCISE DOESN’T SUCK!)

  1. Important thing he doesn't say (don't know if he realizes it even though he does it at 5:53) is that, after you blow all the air out of your lungs and close your mouth, you've got to INHALE with your nose, and that's what will make your stomach suck in. It'll allow you to vacuum way more as you also expand your chest by doing this, thus demanding more pulling force to your inner muscles

  2. it's helpful to pull up thru pelvic floor after exhaling powerfully, as you are going into the suction/vacuum part. To be indelicate, pull up thru your butthole. You will def feel it deeper and see lower abdomen flatten. This will also help hold you upright during execution. it's called Mula bandha or root lock in yoga.

  3. So, we shouldn't be doing the full vacuum , especially while combining it with other ab exercises? Say as done in Yoga (called Uddiyana Bandha) / done by Arnold and Frank Zane where you can see the V shape of ribs as you suck in the stomach ? What Jeff is doing is a partial Vacuum (called Navi Bandha in Yoga)

  4. Hello jeff, i feel like i have quite weak diaphragm muscle owing to a lot of crunches done holding my breath. my whole midsection spasms especially on shallow breathing and its not easy to keep stable at all(even when just breathing). The problem has caused spasms in my chest, glute, shoulder muscles. Is this video good for my probs and if not i would love to see a video to help strengthen my diaphragm so i can breathe without all that shakiness and improve my workouts. Look forward to hearing from you. Thanks!

  5. Dont know if im doing it right or not, because when i do it i can see my whole rib cage clearly, while he does it you dont see his rib cage… any idea?

  6. The few instructions ive come across to do this properly not once mentioned breathing all your air out. After doing so, the difference it makes. Wow. Here i was basically inflating my chest and sucking in my tummy, when i shouldve been doing the opposite. Thanks Master Jeff.

  7. ok, my actual lower back muscles hurt 'immensely' when i try vacuums in any way shape or form. Even with Pelvic tilt. Weak or just over active…Tips?

  8. This is an exercise ive been doing for about 16 years, and i suppose i wouldnt continue to do it if it wasnt effective. I really like the amount of control it gets me over my ab muscles, which i learned from bodybuilders looking to control their abs in poses. I also make this exercise a priority if ive over eaten as i feel it helps get my intestines moving after being stuffed.

  9. Thanks for the tutorial Jeff! If you have a little more time to talk about how you breathe out, that would be much appreciated. Thanks!

  10. Legend has it jeffs muscles are all natural. No training needed. He spends all day drinking beer and making fitness videos

  11. Hey man! When's the best time to start incorporating these variations? I'm starting out a little late(32) and I know how important the stomach vacuum is to getting a tight stable core. I can get the breathing and form right but I'm wondering how I will I know I'm ready to step it up? I don't want to injure myself by doing too much too soon but want to get a we'll rounded routine. Any advice would be greatly appreciated.

  12. I’ve played violin and rugby for 20 years, lifted weights for half that. All contributed to daily neck and hip pain which I’ve found impossible to remedy. I’ve tried chiropractic treatment, osteopathy, physio therapy, Chinese massage and acupuncture all with their benefits, but it wasn’t until I found this video that my life changed! All my exercises and stretches began to show their intended benefits, joints began to crack and slip into place, my skin cleared up, mood stabilised and physique changed overnight. Thanks so much mate, this seems to be an unjustifiably overlooked exercise

  13. Why can I do a better vaccum than jeff and most people even tgpfuh5i am fatter like 16 to 18% and it's noticeable when I get down to 13%.its pretty crazy never been lower than that idk I do.padtice it's sometimes but it's because for some reason I took to it quick within first few times I tried it

  14. Hi, mom of 3 and have been following your channel but wanted to get confirmation if this workout and your other workout will be good to do if you have Diastasis Recti?

  15. Hey Jeff, would you revisit this now? Have your thoughts on how to perform or the utility of the vacuum changed at all?

  16. What do you mean by isometrically contract? Please respond , I just figured out my TVAs are holding me back so I'd like to get right on this👍🏽💪🏽

  17. respect to this awesome video but your ads to click thumbs up now etc is in the way, it would be nice to get the full dynamics..

  18. Are you turning your whole body like it's an anti rotation workout or are you twisting so it's rotational? Thanks

  19. Im very afraid of doing ab workouts anymore. I got a hernia about an inch above my belly button. I had to have mess installed and it terrifies me to have to do it again. Am i going overboard or would something like this help me get there?

  20. He is still young. I am 58 with 36 inches waist (milk lover) trying to flat my belly. It is hard exercise for me. One inch i inhale hurts my stomach. I am going to quit milk now.

  21. I just learned about the vacuum and thank God I found your video about it! Best resources around! Thank you

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  23. Hey Jeff, I've recently heard of something called "nuclei overload training" on another channel explaining why guys who do gymnastics have such large and well defined biceps. Are you familiar with this? If so, will you please make a video addressing it, as it seems to contradict your advice regarding the absolute necessity of allowing your biceps to recover for atleast 48 hours after training them. Thanks..big fan btw💯

  24. Would combining this Vacumm ab + Russian ab twist with(small weigth 5-10lbs) be safe or great workout? great videos 🥇💪🏻

  25. I continue intermittent fasting for last 100days and got my ideal weight of 60kgs.
    But I fail to get 30” waist against my height of 64”. My skin fold near Tammy bottom is 3/4” and my waist is 34”.
    How can I get my waist 28” or 30” skin fold 1cm.

  26. Wow thank you so much. I've been looking everywhere how to fix my lower abs from bulging out. I've been trying vacuums for the last week but never feel the retraction in my low abs only the top. Thank you for all the great advise you give

  27. I'm searching for a miracle here to find someone who will truly tell me the truth about stomach vacuums and make me believe it because there will be no proof,but i can't do anything else.I want to know if stomach vacuums can make my lower abs that have a decent amount of fat firmer,tighter and pulled inside making the area smaller.I don't know my body fat percentage,my lower abs are kinda soft,but not much,so what do you say?Can it happen?

  28. Thank you so much for this video! Very beneficial and well put together! I had a hernia and don’t plan on having another one lol.

  29. Nah man everything suck about bodybuilding I don’t like it it hurts your joints make your muscles tight takes a lot of time in the gym and you only looking for size not health so yeah athletic is my way better body better health and better body performance and I really really like train athletically

  30. Love your videos Jeff, have saved me from lots of aches and pains over the last few years. One video I really wish you'd do is on relaxing tight breathing and the correct mechanics of breathing, especially under physical stress. I've always worked pretty hard at staying fit, but due to day-to-day stresses and even aesthetics, I've built up some tension especially near my solar plexus that has been so hard to release. You seem like you'd probably know quite a bit on the subject so it would be awesome to get your take on it. Thanks.

  31. Jeff I respect you but can you actually show us a vacuum? It seems almost comical of you to show us a modified vacuum exercise without showing an actual vacuum. And before you get technical about what vacuum really is, I’m talking about the ones performed by old school body builders such as Frank Zane.

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  33. Would you please show a full body workout with strength training for females, please. Love your videos, they are precise and informative. Thanks.

  34. My lower abs stick out and middle abs seems to be separated and looks like a diatiss recti condition and in that condition isn’t it bad to rotate the body?
    How can i fix my abs .

  35. Hi Jeff! You are wonderful! I've learnt a lot out of your very informative videos! You examples are amazing! God bless you!

  36. Jeff, I've recently been trying this and feel that I can get a pretty strong tense. However, as the transverse runs front and sides, I wonder if it might be this exercise that leaving my lower back feeling weak and painful.

    Is there an paired or opposing exercise to do with this to balance out the lower back?

    Thanks.

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