A lot of people don't realize that there is a muscle responsible for drawing in and tightening the midsection. The Transverse Abdominis (TVA). If you have a really weak TVA you don't have a lot of support for the spine and what we want to do is train and strengthen it so it works like a vacuum and it tightens up, holding that spine up right. 2:11 Demonstration - you want tense your midsection and then you want to pull it in as much as you possibly can. Hold and then let it come out and then squeeze for 10-15 secs. To do it correctly you need to pull in from your diaphragm and you still want to be able to breath. 3:30 Floor version - Harder because you’re now fighting gravity. Do this pre workout. As it is the muscle that's responsible for supporting your spine keeping in that neutral spine alignment so getting this activated and connected during for example major lifts such as Deadlifts and Squatting.This gives that mental connection to be able to embrace and support the spine during those movements.

I always thought that this was just something fun to do, not a real exercise. I am excited

A cool thing I found to do is -- if you're in the middle of a HIIT workout and could use a cool-down -- go into a hip-hinge and grab onto a heavy kettlebell, as if you're about to deadlift, and then just pause in that position and do some stomach vacuums. Then go on with your HIIT.

nice work guys. Following your channel for a while,have to say you guys are just awesome. Reinforcing the fundamentals of lifting.

I'm so glad Mind Pump TV was suggested in my feed. The Bicep Iso was my intro to this channel. Thanks immensely for the tips/advice!!!! New subscriber so I'll definitely be watching. (BTW I'm 62 years of age as of April 2020)

Thanks for sharing and demonstrating the stomach vacuum exercise. We can always count on you fellas to show us correct form. 😊

It's crazy I used to do this and not even know it was an actual technique/thing..Now here I am years later trying to actually learn this technique from the beginning.

Yes! I tried these when I was watching a lot of Rich Piana... the man gets a lot of flak but he knows what works. And these definitely work.

Where have you guys been all my life!!! Definitely sharing your channel ✨✨✨🎉🎉🎉

How am I just now finding this channel? So much good information and no bs fluff. Thx guys.

I love how y’all made this conversational, this was really helpful and interactive

Great video thanks guys

I've seen the new videos with one guy explaining things and this is way more fun in my opinion. And goddamn it, everytime I watch a video with these guys in it, something huge changes in my routine. Now vacuums are gonna be part of my warm up routine :). And I absolutely love what Justin said about post pregnancy. I just wanna add that this helps in post-hernia recovery as well.

Awesome video guys! An exercise that is not utilized enough but is so important!

Luv it when I find people who know what the they’re talking about.

actually when you draw in.. you should push air out. then inhale into your stomach.. read about how Arnold did it

@MindPumpTV

7 жыл бұрын

steven bulback well if Arnold did it ... it must be true 😉

@butwhyshouldi

2 жыл бұрын

Maybe true for Arnold or the transverse abdominis muscles, idk, but my physical therapist recently said if you're squeezing your pelvic floor muscles tight you should be exhaling, and when you release your pelvic muscles you should be inhaling because of how in unison it works with airflow pressure and the diaphragm muscles. If you were to inhale and tighten your pelvic floor, the air flow would put pressure on your belly pooch area because the air has nowhere else to go but out. You have to use your other abdominal muscles more to contain it in the middle, resulting in a wider midsection or gut belly. I also watched jeff cavalier on finding pelvic floor abdominal muscles and he said imagine you holding a pencil in your butthole. 😂

@rasheemthebestfirstone3274

2 жыл бұрын

@@butwhyshouldi what

@butwhyshouldi

2 жыл бұрын

@@rasheemthebestfirstone3274 i dont remember writing this 😂 basically agreed with this guy in a long winded way, now that i'm looking at it lol

YES FINALLY, I've been waiting for this on MPTV. So when standing, first you tighten your core then suck in- Do you still maintain that engaged core or do you pretend that a string is pulling your bellybutton to the opposite side? And does this apply to when you are on your hands and knees as well? Thanks so much for this content!

You earned another subscriber

Good point on activating them before gym

Thank you so much.

I will definitely try this ..

looking great!thank you for the great video!

thank you Guys

Good tip

I know you suppose to take deep breath in and than exhale as you squeeze your belly button into your stomach and breath through it, very nice, vacuums,the abs wheel. May God bless you all!

13 seconds in and you get a thumbs up just for the awesome intro!👍🏼

@MrFuchew

2 жыл бұрын

karl malone?

Es necesario que abras las costillas en el momento que haces presión /apnea. Ejercicio abdominales hipopresivos..

It's not necessarily the exercise that shrinks the waist but the action massages the digestive organ which improves the flow of bowel movement. More efficient movement in the digestive tract leads to better elimination which leads to weight loss. Correct breathing technique is most critical.

@pha2traore

5 жыл бұрын

Where can i find correct breathing technique?

@anitaphillip8772

2 жыл бұрын

That's what I am realizing. It's like a stomach massage so one will still have to diet but it's a faster way to get that flat 6 pack stomach

Very good info

@MindPumpTV

7 жыл бұрын

Rocco vitiello ty . Do You already listen to the podcast ?

We are taught this in singing and how to engage the TVA. It's through the diaphragm. I have abs from singing lol and it wasn't intentional. I always wanted them but you have to use them correctly to get them.

@ShashaBandaNLPMasterTrainer

Жыл бұрын

By any chance would you have any duets for 10year olds?

Your speaking to me boys... Ive forgotten to be doing my vaccums. Getting back on it! Slàinte.xx

It first came to the attention of the west thru a 19 century German physician. I think it was called 'bauch gymnastik' or something similar, its principle was like the guys have just discussed.

Love them. These, at the end are kapalabhati pranayama and Kriya Nauli purification exercises. Yoga stuff.

@geraldfriend256

2 жыл бұрын

Are there rib cage expansion exercises in yoga as well?

@9981504092

2 жыл бұрын

Ya you can say that . Kapalbhati is different though . In that its continous inhale-exhale while contracticng and releasing the abdominal muscles. But I get ur point

@johnstovall8846

Жыл бұрын

Cat/cow

Great video! Question are we supposed to inhale and hold our breath during this and how many times a day should we do them?

I've always been doing this, like all the time 24/7, I never knew it was an actual exercise.

@ceogoddess2543

5 жыл бұрын

Do you have abs or a flat stomach from doing it so much?

@blessedfromtx.1910

4 жыл бұрын

How did it make ur abs look and feel??

will you please put this video on facebook and instaghram

Frank Zanes signature pose💪🏻

Sal shirtless - priceless....

Sal shirtless.... priceless!!!

Wowsers! I'd love to be able to do this stomach exercise one day. Watching from London.

@rasheemthebestfirstone3274

2 жыл бұрын

Hope you did

I heard it from Rich Piana who said Arnold did it back in the day.

PIN THIS PLEASE: A correction that Sal made in the pooch series is that you shouldn't round your back, its fine if you can't go all the way, the important thing is to maintain the mind muscle connection.

I've seen explanations that say you should blow out ALL of your air, then do it. What are your thoughts on no air vs light breathing?

Are you inhaling when pulling in or do we exhale n then pull in or inhale well exhale n then pull not hold..what is it?

good info- sharing to Ashford Fitness Society (fb)

Is it safe to do vacuum exercises with osteoporosis?

Do you exhale as you pull in?

Also for umbilical hernia❤

This feels like when neo finally asks "what's the matrix" and you guys just gave me the red pill. Thanks!

Beyoond the obvious aesthetic benefit does this help you in a functional way? Stronger core for spirts for instance?

@raycarden7941

4 жыл бұрын

It also massages your organs meaning better blood flow

How many time a week to do vacuum

It’s been done in yoga for thousands of years. Uddiyana bandha

@MindPumpTV

5 жыл бұрын

Crystal Hines very true!

I think yoga - which is where this practice comes from ? - tells you to breathe out completely and I don’t believe you’d be able t talk... right?

you need to exhale first then pull the stomach in

Sal be doing yoga poses and not even knowing lol. Good cat arch

As strange as this sounds, this is very relaxing. Maybe I just hold a lot of tension in my abdomen?

I know the benefits of vaccums but no one ever explains any kind of programming or how long it should take before this area is strengthened.

@K-xor

4 жыл бұрын

Hey pal. How's it going? I've recently started vacuums and I got the same doubt as well. What have you achieved?

@bs190413

4 жыл бұрын

Cachor just do it for a while, and your body should get used to it, just keep your stomach tucked in, even when your going about your day, and that should help a lot

@K-xor

4 жыл бұрын

@@bs190413 I've doing daily 4 sets of 30 seconds of vacuums ever since. I don't know what to expect.

@noobasaurus11

4 жыл бұрын

@@K-xor So, anything special after one month?

@K-xor

4 жыл бұрын

@@noobasaurus11 I feel a little more control over it and it's probably stronger but not incredible improvement I think... Maybe I'm mistaken. It hasn't fixed my breadloaf abs though. I think the solution to that is going to be getting rid of fat and working more on obliques.

1st. You say, tense your midsection, Then pull it in. How is it pulled in? You are inhaling or you are just pulling in under tension? 2nd. You say hold, then let it come out. That means you exhale or its relaxing under tension...before squeezing?

@amandarodriguez7121

2 жыл бұрын

The way I do it, is I breathe in completely (get enough air, like let your belly expand), then let out all the air while tensing my belly. When I feel like I’ve let all the air out, I pull in under tension.. Then I hold for whatever seconds I can (which for me it’s from 10-12 seconds), then breathe again. Takes practice. Hope this helps!!

How many reps of this are you supposed to do per set?

@rasheemthebestfirstone3274

2 жыл бұрын

Maybe 3-5 sets of whatever you can till you can’t

مساء الخير😃🖐🏼جاية من سناب دكتورة هند ابغى اسأل اشفط الهواء من فمي ولا من انفي اللي يعرف يجاوبني وشكرا

@ektfaa9141

6 жыл бұрын

besho1429 الأنف

Jesus saves. Love you guys

aren't you supposed to exhale as much air as you can before you suck the stomach in? I thought that's what makes it a 'vacuum'. When I do it that way, it helps with digestion.

Hover had the opposite effect on me.

How can I overload that exercise?

@MindPumpTV

5 жыл бұрын

Time would be the easiest variable.

How long should one hold the vacuum?

@adamschafer342

7 жыл бұрын

Mary-Tina Vrehas 3-5 second holds ... Although you can train to hold it for much longer . Increasing the time held would be a great way to progress it .

@adamschafer342

7 жыл бұрын

Mary-Tina Vrehas good to see you on here 🤗... Hope you fine the channel useful .

@mary-tinavrehas3581

7 жыл бұрын

Thanks! I'll definitely add this to my ab routine, and yes, I find it super helpful! You guys are awesome!

@blackrhino44

2 жыл бұрын

Until the floor is completely clean, the bag is full, or the battery is dead.

Every time these guys are standing up it looks like Adam is hanging out with his kids.

I draw in a lot when trying to appear slimmer lol

got the vacuum down surprisingly quick but nearly threw up when I tried to breathe

Not trying to bash, but is there any evidence that vacuum training indeed reduces waist? I mean, i did them for months but I didnt see anything, and I havent found any evidence that the work. A lof of fitness recomend it but I'm not sure if it's a trendy

@rossdempsey829

6 жыл бұрын

If you have better conscious control as a result of vacuum training you'll keep your abs contracted longer throughout your day to day life (if done properly). So your waist circumference will be reduced for longer periods throughout the day and therefore smaller is how I see it getting smaller. This can only do so much as genetics play the biggest factor, but they're no excuse at the same time to neglect this training altogether if you are born with larger hips/waist.

@griseldalujan3980

6 жыл бұрын

i got results in a few days

@soullessSiIence

6 жыл бұрын

You didn't do it properly.

@nashvilleoutlaw

6 жыл бұрын

Lluvia_Mmf have you looked into your diet for food intolerances? Sometimes food intolerances can inflame the gut and naturally causes the muscles to relax to relieve pressure.

@billhill4929

5 жыл бұрын

How could it not help

This is yoga.

Anyone else tried this while driving? Maybe its just me, but while doing it I have to really focus because it makes my attention drift. It also makes my foot accelerate and I have to keep it in cheak.

Wait, did I miss something? How many reps/ sets, if at all?

@zeushualde5627

3 жыл бұрын

Do it 100 per day

@davidolmos6335

2 жыл бұрын

Based on my interpretation from a google search, a set is for time (ie 10-15 seconds) and not repetitions of holds similar to a farmer's carry where you carry for sets of time.

How do you count 1 set? Like hold it for 10-15 secs, that's 1 set already? Or do you count the 10-15 sec as 1 rep then do 5 reps each set?

@carlyosick7110

6 ай бұрын

I would set it up as draw in, hold for 5-10 seconds, release and that's one rep. I would start off with doing 5-10 reps if you're putting it in as a warm up move. If you're incorporating it as part of the work routine I'd make it part of a circuit and do 3 sets of 5-10 reps along with whatever other moves you've got planned.

A 3-man pissing contest

It helps immensely to empty your lungs of all the air right before you suck it in

Greer Childers created a BodyFlex program. I had the VHS back in the 80s , I think. It works on every part of the body, and I would see results. I think the breathing pattern is important because the 'hold in position is during a large exhale after a large inhale. Maybe the oxygen has something to do with it. You don't have to be as loud grunting as she is with the breathing, but I think her techniques are effective if you can do it everyday. It tightens up everything. She may changed it up over the years. Would it be called kinetic exercising? Body Flex - Breathing - Greer Childers - KZread m.kzread.info/dash/bejne/mGtmk7aDcZqsfJs.html

I like how none ever set forth a specific exercise protocol or progression scheme...... Good job dorks

I couldn’t even finish the video it got so annoying with them talking over each other the whole time

The longest shoe laces I ever seen

💪💪💪❤

Planques also work this

I just did this and my stomach hella cramped

So that's why my belly is sticking out my belly pooch. I thought it was just diet. What if you just lose fat what if, your belly fat percentage go's down.

@karrguerrero2019

2 жыл бұрын

I have a little bump on my lower ab, I'm small, have a healthy weight, skinny but my mom has that same body tipe, gave is smaller waist but it's annoying that small bump and once I loose 10 kg was underweight and the bump still there so I really believe you should do training focus on your body type, this video sounds great for my little bump, and fuck diet doesn't change that hate to hear it, went from an anorexic girl to healthy, to vegetarian an my shape is the same.

Let Sal speak please!!!

How many repetitions I know you said 5-15 second holds and 3-4 sets day and night

@whoknows8223

2 жыл бұрын

Yeah I dont get it too...they talked about sets and seconds...but not about repetition at all

How long do you hold it for?

@MindPumpTV

7 жыл бұрын

Korina Ramirez 5-15 seconds

I would not work out my support muscles untill after my abs is last in gym bros

I tried this with the squeezing, but ended up shitting myself. Thanks anyway.

Cow or cat pose in yoga for folks who wanna start slow

Oh. Cat pose. Got it.

These guys are too busy trying to out-talk each other. The exercise in terms of the correct breathing technique was not explained correctly.

@sneezergeezer8641

5 жыл бұрын

CirceEnchants ha ha

@lemonwater8961

5 жыл бұрын

Lol

@paulaalmeidareastephens3317

5 жыл бұрын

CirceEnchants I totally agree , I walked away with little knowledge of exactly how it’s done 🤦🏼‍♀️

@Xanivert

5 жыл бұрын

They do this in like 98% of their videos

@jonasdelipsis

5 жыл бұрын

Ahaha

bro please and please listen only Leroy Colbert 😂😂😂

How old is Sal?

@phatmanxxxl

4 жыл бұрын

41 I think

@trw3865

Жыл бұрын

@@phatmanxxxl Sal has a piss poor vacuum

Sal just wanted to be shirtless...

Bro ...this is Like the worst Vacuum i have ever seen

Dudes vacuum is trash 😂😂😂 but all the talking points are valid

Rubbish. One person should explain it. Some people love their own voices.

@zeeyaa4402

5 жыл бұрын

Love the spotlight, they so cool broo

@RobesFSU1

5 жыл бұрын

They should use your successful KZread videos as a guide

Let you belly hang. Okay man, im f-ing fat.

Justin is built like a snowman...

CALVES LOL