I Did 100 Vacuums A Day For A Week - Amazing Results?

Trying to improve my waist line I tried doing 100 Vacuum holds a day for 7 days in a row. Would I be able to vacuum like a pro? Would my waist be smaller in a week?

Clark R.
Gavin D.
Dave B.
Bryan B.
Jamie M.
Killabees
Simon T.
Jonathan C.
Bennet K.
David K.
Ken
Kevin J.
Jeremy E.
Sycrothy Studios
Shashank J

[HERMITBOY]

I tried vacuuming minimum 50 times a day but got complaints for the constant loud noise.

[ExplorerBen]

Arnold said do 3 15 sec hold vacuums everyday in the morning before eating anything. It wakes up the transverse abdominis which helps keep your stomach in and tighter. Also you should be engaging the transverse abdominis before starting any ab exercise not letting your stomach push out.

[ctippin]

This exercise is not meant for high reps-he's only doing half reps at best. It's a static hold exercise. No more than 10 reps for at least a 5 sec hold each time, every day is okay at this rep range. It's important to pull the abdomen back and up, almost into the rib cage in a way. The best method for beginners is to lean your butt up against a wall, bend over with your hands on your knees, expell all the air out of your lungs (hold the breath), pull your abdomen in and up, then gently stand up to a more vertical angle. Progress to longer holds and a more vertical stance. Do this in the morning on an empty stomach. This not only trains your lower abdomen to not sag when you're relaxed, but also strengthens the organs of your digestive system.

[Salman.khan]

100 times a day?! Damn, the dudes house must be spotless.

[angelaramseyrobinson]

Nice! I had a major abdominal surgery a few months ago and my PT had me focus on breathing and engaging my transverse muscles. I’m still doing PT and working on it. It does take a lot of focused concentration. I tend to do 20 reps 1-2x a day and then added some pelvic tilts and modified bridges, etc. I have a good ways to go still, but it amazes me how I make progress every single week. My muscles were so weak at first I could barely even find them to engage them at all and my stomach was very swollen post-surgical because my transverse muscles weren’t applying enough pressure for my lymphatic system to work properly and it would dome. I’ve literally lost 6-8 inches and mainly all I’ve done are breathing exercises while engaging and tightening my transverse muscles. I still have very slight doming and not ready to do stomach crunches yet, but huge improvement and I’m starting Pilates now too. It does work. I don’t have a 6-pack, but my stomach is relatively flat vs looking 5 months pregnant now. :)

[JayB]

I agree with most of the comments. Consistency is key! Plus instead of doing so much at once try doing a morning session & then an evening session. I always got the best results when I did abs 2x daily.

[romainauberon]

100 vacuums a day combined with diet from Next Level Diet truly gives some amazing results. I was amazed to say the least, probably the best thing I tried this year.

[burnsnight]

In yoga it's called udianya bandha. One of the 3 bandhas or locks used in styles like Astanga Yoga. Improves digestion .

[danielturchan]

I’ve been doing this since I was a kid, I never needed to practice, I’ve always been able to cut my stomach size in half, it was one of my forms of entertainment for my friends, I was also able to pull my stomach in and push out only the middle so the middle abdominal muscles were the only thing sticking out

[bahatimoa]

I love how realistic your experiments are

[ethanisnotsleeping]

I've actually been able to and have done it since I was a child. It used to be a sorta party trick to have people touch my stomach (with my shirt on) and I'd do a vacuum, and I'd jokingly tell them I don't have a stomach
It certainly HURTS after awhile but I can tell from years of doing it, it can definitely make a difference

[vishwayoga.]

In yoga this is called nauli (churning) and it is recommended to stare at your belly while doing it as doing so seems to help one gain much more control over those muscles more quickly and to such an extent that you can churn the muscles in many directions, not just deep.

[tanyasteathyme]

I'm overweight and I have been doing 5 a day for a week and I've had a huge change, now I'm super inspired to keep going on my journey, and thank you for sharing.

[thatguybrew]

I have done the vacuum everyday for 10 years now. For best results you want to maximize time under tension not reps. Take a few deep breaths to get oxygen in the lungs. Then push all the air out while bulging your stomach out. Next hold your breath and pull your belly button to your spine as hard as you can. If you do it hard enough it will hurt, but trust me your alright. The longer you hold your breath the less reps you need. I do 3 to 4 reps every day, holding in for about 2 minutes.

[outsider]

I learned this a long time ago cause since I've always been a bit chubby (working on that part), rolling my stomach looks more dramatic and this is one way of teaching you to roll your stomach. It's pretty fun, but I just do this on occasion. Idk it was hard to do, though I know the sick feeling.

[detence]

Great job! From my point of view, the main benefit of having strong transverse abdominal muscles is not the aesthetics of a slimmer waist, but better support for the lumbar spine. I have been having QL muscles spasming and causing pain when bending, but strengthening transverses is one of the things that really help. And I think what you observed on the day 6 is that you have trained your nervous system to activate your transverses much easier, without necessarily increasing their strength. But now that you can activate them easily, it will be easy to train them. And the next level is to have them activated unconsciously when you do your exercises and daily things, so that they help protect your spine. Stay strong and healthy!

[J_House]

you're also leaning on day 6 versus the vacuum after 48 hours rest...the slight change in angle of your torso, as well as being able to brace some of your weight with your hands, impacted how efficient you could vacuum.

[nathancasey]

You gotta do laying down plate lat overhead pulls. The cartilage in your ribcage will expand and blow up your chest and rib size. This cartilage gets tougher as you get older but I think it's still workable. God speed

[GabrielAKAFinn]

You're holding too much air, you have to empty out to get the full range of motion of the inner core.

[ktkktlzubi]

learned that over 20 yrs ago in Yoga, its called nauli, one of the 6 kriyas. First time I see him struggling with something, to some it's not natural or easy, the 100 a day approach I think sucks imho