Shrink Your Waist with Stomach Vacuums | MIND PUMP

Check out this video on how to get a small waist by practicing stomach vacuums. Stomach Vacuums are a great exercise to practice while you are trying to get a small waist.

[sulezraz]

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.

[lindsayrausch]

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

[garbagepeasant]

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.

[itgetter]

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.

[bulbacks]

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

[dharmaram]

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.

[maitlinjoyner]

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.

[yannawtv]

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

[sweetnesossity]

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!

[asmrtinglequeen]

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

[otisgreer]

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

[darksidessj]

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.

[katalinasoto]

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

[nitensu]

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

[wesley]

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

[michaelelliott]

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)

[imaginacrecer]

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

[Venezuelangel]

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.

[themailman]

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

[smokehouse]

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?