Selen Dar

Muscle-Building Workout and Diet


Stand up straight with your
feet shoulder width apart from each other. This will be your
starting position. Now slowly inhale as
much air as possible. Then exhale, bringing your
stomach in as far as you can. Hold this position and try
to visualize your navel touching your backbone. One contraction is
around 20 seconds. During that 20-second hold, try
to breathe normally, then bring your stomach back to
the starting position. Once you’ve practiced this
exercise, you can work your way up to 40- and
60-second contractions. ♪♪♪

15 thoughts on “Stomach Vacuum – Ab Exercises – Bodybuilding.com

  1. My coworkers laughed when I told them I was going to bulk up with "Smashing Ripped X", but then they saw the results. Go and Google Smashing Ripped X to see their reaction.

  2. My dad wanted to get healthy quickly, so read Sweet Weight Shredder and lost loads of fat. We're both health freaks now lol. Search for it on Google.

  3. @ Vira….nowhere is this purported to "build muscle'. SMH. Its a core strengthening, tightening excercise. A strong core is much more important than tossing around weights with a weak core.

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