The transverse abdominis muscle acts like a muscular corset to hold in your abdominal contents. You can perform vacuum ab exercises to isolate and strengthen this often overlooked muscle. Use vacuum ab exercise variations that work the muscle in different postures since your body moves through a range of motions every day, such as sitting or standing.
Lying Ab Vacuum
Lying down to let your body relax while you focus on your stomach is perhaps the simplest way to perform ab vacuums. The basic principle of the ab vacuum is to activate your transverse abdominis, or TVA, by pulling your stomach in. Imagine yourself trying to zip up a tight skirt or a pair of slacks and sucking in your abs to get the zipper up. This is the reason vacuum exercises are sometimes called ab contractions--you contract your TVA to pull in your stomach.
For the lying ab vacuum exercise, lie on your stomach with your legs straight and your chin or forehead touching the floor. Place one hand on your belly and one on your lower back. Suck in your abs to bring your hands closer together. Hold this position for as long as 30 seconds.
Seated Ab Vacuum
The seated ab vacuum, which is more challenging, is a natural progression from the lying ab vacuum. When you're seated, your core muscles kick in to support your spine, unless you're slouching.
To perform a seated ab vacuum, sit up straight on the edge of a chair. Do not rest your weight on the back of the chair--use your core muscles to hold yourself upright. Pull in your abs and hold them tight for as long as 30 seconds. You may place your hands on your back and stomach, or relax them in your lap.
Kneeling Ab Vacuum
The kneeling ab vacuum is slightly more challenging to your balance than the seated version. In this position, you also may try quick contractions without a prolonged hold. Simply tighten and release your abs in succession for the desired number of reps.
To perform a kneeling ab vacuum, kneel on a mat and sit on your calves. Place your hands on your knees and straighten your spine. Pulse or contract your stomach.
Quadruped Ab Vacuum
The quadruped ab vacuum adds a new element to this exercise--gravity. When you're on your hands and knees in the quadruped posture, gravity will make it more difficult for you to pull your abs up and in.
To perform an ab vacuum in the quadruped posture, get on all fours with your arms and upper legs perpendicular to the floor. Flatten your back and look down. Pull in your abs for 30 seconds, or quickly contract your abs for the desired number of reps.
Standing Ab Vacuum
The standing ab vacuum is pretty much self-explanatory. Stand up tall and pull in your abs. Relax your hands at your sides, place them on your hips, or place one hand on your stomach and the other on your back. You can challenge yourself to maintain the ab vacuum for 30 seconds, and then perform quick contractions once your abs are already tired.
References
- Pilates Pro: Pilates and Pregnancy: Safe Ab Exercises; Debbi Goodman; Aug. 18, 2008
- "NASM Essentials of Personal Fitness Training: Course Manual": Michael Clark, Scott Lucett, Rodney Corn; 2008
- ExRx.net: Abdominal Vacuum
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