READ BELOW & THEN WATCH THE U-TUBE VIDEO BELOW
This is the best exercise for your true core muscles
of your mid-section. It is the only exercise that has
the ability for you to see & feel a smaller waist. The
Core Vacuum focus’s on you true core muscle, the
transverse Abdominas (aka TVA) It is like a thin
sheath that holds your guts in and stabalizes your
spine. Strengthen it up with this little known exercise
& you will be well on your way to developing not only
a sleeker looking physique, but a healthier spine.
To begin, lie on your back with your knees bent
at a 90, feet flat on the floor and the small of
your back pushed flat into the floor. Take in a
very slow long breathe and start to slowly exhale
¾ of your air while you are pulling your belly
button down toward your spine (I like to put my
index finger on my belly-button and feel it raise
as I take the long breathe in and then feel it
start downward as I exhale ¾ of my lung
capacity). While at the same time pushing your
lower back into the floor and drive you chin down
toward your chest slightly. Once you have ¾ of
your air out hold your breathe and suck in
through your throat with your breathe being held
for5-10 seconds. As you are holding your breath
and sucking in, think about pulling your innards
up and under your rib-cage. It is called the ab
vacuum for a reason, it is a little hard to come
out of it and resume your normal breathing; But
you will, and once you do relax and take a couple
breathes and repeat; Starting out do 1 set of
6-9 repetitions, 2-3 times per week.
You can do the ab vacuum anywhere, and need no
equipment. It’s a great way to wake up, or to
end your day. It will take lots of practice and
each week you will be able to feel the muscles
working more and more. Once you get good at the
technique you will be able to feel a ½ circle
burning sensation in the pubic area. Don’t be
alarmed, just feel good about mastering one of
the most unique and effective abdominal exercises
out there. Please don’t give up on this
exercise, once you master it you will be able to
reverse gravity, and start to put back in place
what years of inactivity and bad posture has
started to let hang over your belt line.
We have had several clients lose 3-10 inches off
their waist with only 3-5 hours of exercise per
week; and that includes cardio. You can do it
too. If you are ready go to
http://www.fatlosslifetyle.com to receive your
personalized routine.
Another valuable and informative tuttorial by “One-Take Darin.”
Your preparation, focus and delivery in front of the camera is admirable.
The instructions were clear and easy to understand. Naturally, it must be a little tough/awkward to actually explain certain breathing movements while simultaneously having to do them. Perhaps consider using Cordell to demonstrate the technique while you kneel alongside describing and pointing to exactly what he is doing.
Thanks for the informative video.
Hey Darin,
Great job on the video. I have always wanted to know how to do this exercise. This was the first time that I could perform the exercise correctly and actually feel.
Thanks, Your buddy Tom
Darin,
Good job on the video. The email you sent was comprehensive and easy to understand. However, for those who learn visually, the video is great.
Tom
I would like to lose 80lbs. most of my weight is carried around my waist having difficulty staying motivated to lose it.