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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. If you’ve been a fan of this channel for any
length of time you know that here we train like athletes, ok. Not like bodybuilders, not that there’s anything
wrong with that, but we’re not out for just purely aesthetic goals here. We want to train you like an athlete, athletically,
and then get the aesthetic byproducts of our hard work. So, that being said, today we’re going to
do something really interesting. We’re going to take the 2 realms of bodybuilding and athletic
training, and pull them all together with one common
exercise, a Stomach Vacuum. That’s right. A Stomach Vacuum, one of the most classic
bodybuilding exercises of all time. I want to show you how to apply it in the
athletic world to not only help us prevent injury, but to help you get more out of your
ab training, so even if you are training like an athlete
like we do here, you’re getting better aesthetic outcomes for your abs, ok. So, that being said, the Stomach Vacuum. How
do we do it? And then how are we going to apply it and take it to the next level? And what is the whole purpose in the first
place? The purpose of the vacuum is to target the deep inner abdominal muscles. In this case, the transverse abdominis that
runs this way around our nature’s weight belt, right, internally, and our internal obliques. Now, the internal obliques in our transverse
abdominus have to be able to cinch down and tighten together to allow the muscles above
them to work properly. The same way we talked about you can’t fire
a cannon from a canoe. If the canoe is unstable, the muscles above it, or the cannon itself,
won’t function properly. If your internal and transverse abdominis
are not functioning properly, are not stable or strong enough, it will never get the force and power that
you should be getting out of your abdominals, rectus, and external obliques that lie above
that. So, we’ve got to fix that. So now let’s see
how do we do this? Well, when you look at the Stomach Vacuum, there’s a few ways that
people do it. You can do it kneeling. You can do it laying
down. I like to do it standing because obviously we always have to be on our feet here if we’re
training like athletes. Secondly, when you get into this position,
I’m going to show you in one second, when you’re there, you then should make one very
important tweek that a lot of people don’t make, I think,
to tie it all together and follow up with exactly what I just said, initiating the movement inside and then involving
the muscles above it so that they can work together the way they prefer to work. So, that being said, the Stomach Vacuum. You’re
going to try to get all the air out of your stomach first. So, you blow out. Once you’ve blown out, your goal then is to
take your belly button and try to cinch it straight back to your spine imagining that
it’s just being pressed straight in. Now, when you do that you can help to visualize
that by imagining you just stepped into an ice-cold bath of water. You know when you get that feeling like, ‘HUUUUUH.’
You know, you’re kind of like sucking in and you’re, and you’re really trying to get your
stomach away from that cold water? It’s that same sensation. In that position,
the very key tweek that I want you to make is, once you establish it, you’re going to
kind of look like this, alright. I’m not there yet, but it’s hard to talk.
But when you’re there, you kind of look like you’re in this position. When you’re in this position, that’s an artificial
position. That’s A. Not athletic. and B. It’s not very functional at all. So, what you want to do is, once you’re there,
you want to try to posterior tilt and get yourself as back to vertical as you can, not over here hunched over, but back to vertical
while you still establish that position. Now remember, the old bodybuilders would stand
way up tall. That was good. The point of that is to now
get yourself internally stable and then activate the external and the rectus abdominis on top
isometrically to pull it all together. So, how do we do that? Let me show you. You
get up here. You’re going to blow out as hard as you can. Once you’ve gotten rid of all that air, you
try to suck your belly button in. Ok. Right there. And then set. And you hold it isometrically, ok. You try
to hold it for as long as you can. Again, I’ll do it one more time. Blow out. Suck in. And set. And you can see, very flat in through
here. Another issue sometimes people have is, they’ll
have well-developed abdominals but when you look at them from the side, they’re sort of
blowing out their lower belly. And they’ve got no transverse abdominis control.
So, now, what does that mean for you athletes out there? It means we’ve got to start trying to prevent
sports hernias. Sports hernias can come from a weakness in the lower abdominal musculature, usually caused by the fact that you’re asking
those upper level abs to do more work than they’re capable of. Why? Because the inner muscles, the ones deeper,
the transverse abdominis and that of those internal obliques, never did their job of
stabilizing first. And now you’re asking the muscles above them
to do too much work. What happens if there’s a weakness here? If there’s a thinness in
the tissue? You’re going to get a sports hernia. You could
be laid up for a long time. So, how do we do it? We then take another
level to our vacuum exercise. We establish it. We hold on to a band. And we try to get a little bit of rotation
while holding it. Again, it’s very difficult because you have to be able to isometrically
contract. And when you do, you’re just trying to go
for these disruptions to your stability to see how well you can handle them. The key, though, is never losing that inner
stability first. So, again, blow out. I got a band just hooked up over here to the side. I blow out. Suck in. Engage. I try to do as many as I can. Again, I’m breathing
out very slowly there. I just can’t talk to show you that or demonstrate that. But literally, as I’m turning, I’m breathing
out nice and slow to be able to hold that. I’m not holding my breathe entirely the whole
time. You just have to make sure that you’re not
just, whew, blowing out completely all at once. You’ll likely lose the vacuum. So, here, the 2 worlds of bodybuilding, the
oldest, most classic exercise in the book meeting a more current and more functional
and more athletically purposed driven workout come together and now you see the benefits
that you can get both athletically and both aesthetically. That’s really what it’s all about at ATHLEANX,
guys. Let’s try to get you looking like an athlete by training like one. And let’s take some classic exercises even
like the vacuum, and add a little twist to it to make it literally, to make it even more
functional and overall more effective for you. Alright guys, if you haven’t already, and
you want to see what it’s like to start training like an athlete for 90 straight days, then head to ATHLEANX.COM right now and grab
out 90-Day Training Program. In the meantime, if you found this video helpful, make sure
you leave a thumb’s up below. And let me know whatever else it is that you’d
like to see, and I’ll make sure I make a video about it here in the days ahead. Thanks guys.

100 thoughts on “Modified Stomach Vacuum (THIS AB EXERCISE DOESN’T SUCK!)

  1. One thing i am lost on. You blow out all the air suck in the belly but where does the air you blow out skowly come from while doing the exercise?

  2. I have that flat at the top rounded at the bottom ab thing going on! Going to try this and see if it helps.

  3. This guys body is terrible. Some long ass neck, tiny shoulders no upper chest, no traps. He's just a slightly built skinny man.

  4. Some videos of stomach vacuums day draw stomach in while breathing out and some say draw stomach in while breathing in(like this one). Which one is it? Thanks.

  5. Love your videos. I woukd love to see more videos on how to take pure bodybuilding exercises and adapt them for more functional and performance based training.

  6. Okay im confused, he said you breathe out then do it. But then he said he was breathing out reallg slowly as he was doing the twisty things so do you only breathe out a little bit and then do it or have i missed somethjng and am being really stupid 😂😅

  7. So when he says “suck in” he doesn’t literally mean to suck in air as you would entering a cold pool. He means just the tightening the core makes and how the belly button deepens, right?

  8. I guess I've been doing these for years without knowing it, because I automatically pull my navel into my spine whenever I stand: head and neck up, shoulders back and down, chest up and out, stomach sucked tightly in, and hips forward and butt tucked under. It's not something I even have to think about doing. It just automatically happens!

  9. Ride your bike standing, up a mellow hill and leaning forward slightly, do a vacuum, let your upper body sway (this happens naturally while pulling on bike handlebars while climbing hills) while still maintaining your vacuum. Try it if you have a bike, I really feel it working, very good for obliques also.

  10. You don’t have to hold your breath during a stomach vacuum as a matter fact it’s far more functional if you can breathe,And even talk while doing it, you just don’t want to commence the vacuum breathing in, or with your lungs filled, with that being said,99% of your other videos are on point even this one, just not that point. Love the anti-rotational variation I’ll incooperate that!

  11. Jeff how often should we do these? I've been doing them almost everyday for a month with no results. I really want to get rid of my protruding stomach

  12. Now this is tough!! Been a couple of days and I'm getting better with form. Can alwaays add a litle more tension as you get better. Certainly pulls muscles I've not been using

  13. This is actually pretty good, i think its the first video i saw where a man doesnt give himself a rib flare while doing the vacuum, good job

  14. People with high blood pressure should not hold breath. After pulling cord tension to the left, presumably should about-face and pull cord tension to the right, to balance rotation?

  15. Preserving core is a recipe for disaster, and as Jeff says, there are multiple muscles in the core, and every one of them has its own job. Ive made a mistake strengthening legs too much comparing to my lower core ( I was thinking that i was strengthening it, but instead i exercised hip flexors instead), so Ive developed slight sports hernia, because my legs were too strong for my lower abs to handle. And guess what? Many of you will tell that i lifted too heavy. I injured myself on a 50kg squat, a weight that i can jump with. If you are a beginner, start with a bodyweight exercises and build a soild core, and then start using weights on a compound exercises with a proper form. NEVER preserve core and keep in mind that our muscles are meant to work together. Isolating too much will make your body unbalanced and sooner or later, stronger muscles will overcome your weaker ones.

  16. Important thing he doesn't say (don't know if he realizes it even though he does it at 5:53) is that, after you blow all the air out of your lungs and close your mouth, you've got to INHALE with your nose, and that's what will make your stomach suck in. It'll allow you to vacuum way more as you also expand your chest by doing this, thus demanding more pulling force to your inner muscles

  17. it's helpful to pull up thru pelvic floor after exhaling powerfully, as you are going into the suction/vacuum part. To be indelicate, pull up thru your butthole. You will def feel it deeper and see lower abdomen flatten. This will also help hold you upright during execution. it's called Mula bandha or root lock in yoga.

  18. So, we shouldn't be doing the full vacuum , especially while combining it with other ab exercises? Say as done in Yoga (called Uddiyana Bandha) / done by Arnold and Frank Zane where you can see the V shape of ribs as you suck in the stomach ? What Jeff is doing is a partial Vacuum (called Navi Bandha in Yoga)

  19. Hello jeff, i feel like i have quite weak diaphragm muscle owing to a lot of crunches done holding my breath. my whole midsection spasms especially on shallow breathing and its not easy to keep stable at all(even when just breathing). The problem has caused spasms in my chest, glute, shoulder muscles. Is this video good for my probs and if not i would love to see a video to help strengthen my diaphragm so i can breathe without all that shakiness and improve my workouts. Look forward to hearing from you. Thanks!

  20. Dont know if im doing it right or not, because when i do it i can see my whole rib cage clearly, while he does it you dont see his rib cage… any idea?

  21. The few instructions ive come across to do this properly not once mentioned breathing all your air out. After doing so, the difference it makes. Wow. Here i was basically inflating my chest and sucking in my tummy, when i shouldve been doing the opposite. Thanks Master Jeff.

  22. ok, my actual lower back muscles hurt 'immensely' when i try vacuums in any way shape or form. Even with Pelvic tilt. Weak or just over active…Tips?

  23. This is an exercise ive been doing for about 16 years, and i suppose i wouldnt continue to do it if it wasnt effective. I really like the amount of control it gets me over my ab muscles, which i learned from bodybuilders looking to control their abs in poses. I also make this exercise a priority if ive over eaten as i feel it helps get my intestines moving after being stuffed.

  24. Thanks for the tutorial Jeff! If you have a little more time to talk about how you breathe out, that would be much appreciated. Thanks!

  25. Legend has it jeffs muscles are all natural. No training needed. He spends all day drinking beer and making fitness videos

  26. Hey man! When's the best time to start incorporating these variations? I'm starting out a little late(32) and I know how important the stomach vacuum is to getting a tight stable core. I can get the breathing and form right but I'm wondering how I will I know I'm ready to step it up? I don't want to injure myself by doing too much too soon but want to get a we'll rounded routine. Any advice would be greatly appreciated.

  27. I’ve played violin and rugby for 20 years, lifted weights for half that. All contributed to daily neck and hip pain which I’ve found impossible to remedy. I’ve tried chiropractic treatment, osteopathy, physio therapy, Chinese massage and acupuncture all with their benefits, but it wasn’t until I found this video that my life changed! All my exercises and stretches began to show their intended benefits, joints began to crack and slip into place, my skin cleared up, mood stabilised and physique changed overnight. Thanks so much mate, this seems to be an unjustifiably overlooked exercise

  28. Why can I do a better vaccum than jeff and most people even tgpfuh5i am fatter like 16 to 18% and it's noticeable when I get down to 13%.its pretty crazy never been lower than that idk I do.padtice it's sometimes but it's because for some reason I took to it quick within first few times I tried it

  29. Hi, mom of 3 and have been following your channel but wanted to get confirmation if this workout and your other workout will be good to do if you have Diastasis Recti?

  30. Hey Jeff, would you revisit this now? Have your thoughts on how to perform or the utility of the vacuum changed at all?

  31. What do you mean by isometrically contract? Please respond , I just figured out my TVAs are holding me back so I'd like to get right on this👍🏽💪🏽

  32. respect to this awesome video but your ads to click thumbs up now etc is in the way, it would be nice to get the full dynamics..

  33. Are you turning your whole body like it's an anti rotation workout or are you twisting so it's rotational? Thanks

  34. Im very afraid of doing ab workouts anymore. I got a hernia about an inch above my belly button. I had to have mess installed and it terrifies me to have to do it again. Am i going overboard or would something like this help me get there?

  35. He is still young. I am 58 with 36 inches waist (milk lover) trying to flat my belly. It is hard exercise for me. One inch i inhale hurts my stomach. I am going to quit milk now.

  36. I just learned about the vacuum and thank God I found your video about it! Best resources around! Thank you

  37. Arnold Schwarzenegger:
    "The worst that can happen is I'll become ordinary. I hate to be the ordinary"Charity collection equipment-WebMoney WMID 879329632430 Z721659873225



  38. Hey Jeff, I've recently heard of something called "nuclei overload training" on another channel explaining why guys who do gymnastics have such large and well defined biceps. Are you familiar with this? If so, will you please make a video addressing it, as it seems to contradict your advice regarding the absolute necessity of allowing your biceps to recover for atleast 48 hours after training them. Thanks..big fan btw💯

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