Abs vacuum

This is an Abs pattern from www.turnstep.com. (pattern 15634)

I just got this exercise & found it to work good for the transversus muscle. It might be a good start to the ab workout. Let me know what you think.

Abdominal Vacuum

The Transverus Abdominis muscle is the muscle that holds your gut tight and flat. It's a thin sheet of muscle running along the sides of the abs and is your body's natural corset. When you suck your stomach in, you've just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise.

Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel toward the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you're pulling your navel in as tight as you can.

You must hold the contraction very tight for 36 counts. If some can't hold the contraction for 36 counts, just practice and their time will eventually improve. In time, you'll notice the abdominal area pulled in and looking flatter. Perform four sets of counts.



Added by Shawna at 2:18 PM on Monday, January 23, 2006 EST. Add to favorites (view favorites)
(Email: celestial_rbust@yahoo.com)
From: Utah (USA)
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