You can also insert it at different times compared to training, perhaps during a break in the day or on days off from training, up to frequencies of even 5-6 times a week or daily (if very trained and/or close to a race if we are competitive athletes or a photoshoot).
How soon are results seen with the abdominal vacuum?
It is very subjective: the vacuum is a very difficult exercise that requires hard work and perseverance. If at the start you are unable to control the transversus well from supine lying on the ground, it is difficult to do a good vacuum, especially standing up.
The results of a good vacuum can be seen over the course of weeks and months. When you are able to perform it at your best you will appreciate it particularly, especially when the fat mass is at low levels; you can also indulge yourself in proposing it during poses of various kinds (double biceps, semi-relaxed front, classic poses, etc …).
Here are some progression proposals based on the starting level with the objectives of each phase (to be set with frequencies, series and repetitions adapted according to the guidelines above).
Subject unable to control deep muscles who has never performed a vacuum.
- learn to perform complete breathing cycles (inhalation and exhalation) first on the ground supine with legs flexed
- learn the vacuum in the supine position with bent legs by adjusting the duration of the respiratory cycles to the capacity of the subject;
- hold a vacuum in the supine position for 15-20 seconds for a series of 6 repetitions.
- be careful not to make the mistake below, in the photo on the left there is no contraction of the transverse and therefore there is no correct vacuum execution, in the photo on the left instead the vacuum is carried out correctly.
- learn the vacuum in a sitting position;
- hold a vacuum in a sitting position for 10-15 seconds for 2-3 sets of 6 repetitions.
- learning the vacuum in quadrupedia;
- maintain a quadruped vacuum for 10-15 seconds for 2-3 sets of 6 repetitions.
- learn the vacuum standing with the hands resting on the thighs with the knees semi-flexed;
- hold a vacuum in this position for 10-15 seconds for 2-3 sets of 6 reps.
- learn vacuum standing with hands behind the neck
- hold a vacuum for 10-15 seconds for 2-3 sets of 6 reps.