Stomach Vacuum?!
Question: I just started adding the stomach vacuum exercise to my workout and have been getting some very positive results from it. I wondered, though - is the plank or some other exercise better for working the inner abdominal muscles (transverse abdominus) or is the stomach vacuum a complete transverse abdominus exercise and is it enough on its own? Thanks for any info.
Answers: I just started adding the stomach vacuum exercise to my workout and have been getting some very positive results from it. I wondered, though - is the plank or some other exercise better for working the inner abdominal muscles (transverse abdominus) or is the stomach vacuum a complete transverse abdominus exercise and is it enough on its own? Thanks for any info.
The vast majority of people engage in countless sets and repetitions of abdominal exercises such as crunches, leg lifts, and twists. Many fail to see dramatic improvement, as if something is lacking.
The Stomach Vacuum. It was widely used in the early days of bodybuilding with Arnold and Corey.
The Inner and Outer Abdominals
The abdominal region is composed of internal and external muscles. The external muscles are known as the Rectus Abdominus and the External Obliques. Crunches cause the Rectus Abdominus to flex. Crunching forward, 1/3 of the way up, targets the entire Rectus Abdominus. Once the movement goes past this active zone, your hip flexors come into play. Your obliques are targeted to a greater degree when any twisting action takes place, such as twisting crunches, where you bring your elbow to the opposite knee.
The Real Inner Abdominals
The Transversus Abdominus and Lumbar Multifidus are the inner abdominal muscles. These muscles are rarely discussed, and the most neglected. These muscles lie beneath the Rectus Abdominus and External Obliques. The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.
The stomach vacuum is the way to go. I use it and am very happy. M-W-F