Vacuum your midsection

The stomach vacuum is a key exercise for being able to keep your stomach flat. The best part of this exercise is that you can perform it almost anywhere, even while driving a car or standing in line for groceries!

Your abdominal muscles have both internal and external sections. The outer muscles are the ones you probably know the most about. These are the muscles that appear as the legendary "six-pack" or sets of ripples across the stomach. They are also those cross-hatch marks people with ultra low body fat have running along their sides. These muscles are known as the rectus abdominus and the external obliques.

Beneath these muscles, however, hide the true miracle workers. The transversus abdominus and lumbar multifidus are rarely mentioned when discussing the stomach and are almost never exercised. Neglecting them is a major mistake!

The inner abdominal muscles help support posture, control deep breathing, and protect the lower back. It is these muscles that help pull your stomach flat. The abdominal muscles are actually designed to help you bend at the waist, by moving your pelvis and sternum closer together. The rectus abdominus is slightly curved when relaxed. The function of the transversus abdominus is to pull it flat.

The benefits of strengthening these muscles will be visible as you are able to create a smaller midsection by pulling your stomach in further and negating the bulge of your outer abdominal muscles. You will improve your core stability. This, in turn, may help prevent injury. Some people believe these exercises also aid digestion and help enhance relaxation.

So how do you exercise these hidden gems?

There are three key ways to target the inner abdominal muscles.

The Vacuum

The most direct method for working your inner abdominal muscles is the vacuum exercise. The beauty of this exercise is that it can be performed almost anywhere, even while you are driving. The exercise is extremely simple. You simply pull your belly button inwards as if you are trying to touch it to your spine. It is merely "sucking in your gut" but pulling it as far back as possible. It often helps to exhale fully first. That may feel irregular compared to your normal breathing patterns.

The vacuum can be performed anywhere. Try it while standing in line, driving your car, or even sitting in a chair relaxing. Some people believe it is easiest to learn while you are down on your knees with your hands on the floor. Others prefer to perform them standing up. You can gradually increase the amount you are able to pull in your stomach, the duration with which you can hold it, and the number of repetitions you perform before becoming exhausted. Because the muscle is postural, you may work it many times per day and frequently throughout the week.

The Simultaneous Vacuum

The simultaneous vacuum simply refers to performing a vacuum while exercising. In fact, it is critical for proper technique during heavy squats or dead-lifts as the vacuum helps to stabilize the core during the difficult parts of the lift. When doing it during exercise, it is more common to inhale first then perform the vacuum while maneuvering through the most difficult part of the lift. This method also makes it easier to remember your vacuum exercises because you can simply combine them with your ordinary training routine. You may even execute vacuums while jogging, swimming, even playing basketball.

The Breathing Vacuum

Another popular method is to practice deep breathing while performing a vacuum. One style of breathing involves pulling air into the diaphragm which results in the stomach expanding. When you perform a vacuum and hold the vacuum while inhaling deeply, you not only strengthen your inner abdominal muscles, but you will expand the chest rather than the belly and some believe this will help strengthen your lungs and improve your oxygen intake. This style of breathing causes your chest, rather than your stomach, to move in and out with each breath.

Whether you are looking for washboard abs or simply seeking optimal health, the vacuum is an exercise that everyone can benefit from. It is easy to do and does not require any special equipment or preparation. There are many benefits you will receive from performing regular stomach vacuums. The next time you feel the urge to drop to the mat and being performing sit-ups, consider performing a vacuum on your midsection instead.