Abdominal Vacuum Exercises

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Abdominal vacuums offer control over all of the muscles in the abdominal wall and create the illusion of a smaller waist. Perform abdominal vacuum exercises with the help of a personal trainer in this free video.

Part of the Video Series: Fitness
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we're going to discuss the proper way to do an abdominal vacuum exercise. Abdominal vacuums are a great way to gain control over all the muscles of your abdominal wall but they're also a phenomenal way for you to create the illusion of a much smaller waistline than you actually have. The vacuum pose was probably one of the most famous abdominal poses that you saw in the old muscle magazines. The abdominal vacuum is actually performed by sucking the abdominal wall in as much as you can after you've exhaled your air, then exhaling again, pulling the abdominal wall in a little bit further, then exhaling a third and final time and pulling the abdominal wall in as much as you can. You want to try to hold that for ten seconds, build up to where you can do it for 30 seconds for a number of repetitions. Please remember these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.


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