What's the best kept Secret for getting Perfect Abs? Please read.

[HTFU]

So what's the secret? Stomach vacuuming - a gentle breathing exercise that targets the TVA via an isometric contraction, which is whereby the muscle fires but there is no movement at a joint.

Besides flattening and cinching-in your midsection, strengthening the deepest abdominal muscle will also stabilise the spine and, as a result, will reduce and prevent lower-back pain, as well as improve posture.

All day everyday I practice this, it takes time but the results are phenomenal. Squeeze and hold for 30 seconds 4x in a row as many times as you want a day.

Y'all should read up on this if your looking to have better ab structure and posture... There are some great weighted excercises that will give you that great stretch as well

 

[misterB]

i do it three times a day 10 sec x 3.. cant imagine a 30 second hold is a long time in vacuum

 

[HTFU]

It takes practice, I started at 15 then worked my way up... Wearing a belt nice and tight during your workouts are great as well. One day I'll be on Artemus Dolgin's level

 

[GRIM]

i used to do these all the time

 

[49ER]

I do the opposite fill my belly with air thats the secret to my abs lol

 

[johnsonl3872]

I do endless crunches....


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[HTFU]

I do endless crunches....


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I personally find crunches worthless, just IMO, you can't get the full contract and squeeze, this is what I usually do and then sometime throw in some weighted squeezes with the rope pull down

- Hanging straight leg raises (on pull up bar) 4sets-x-25reps
- Hanging oblique leg raises (turn body and bring hip to a crunch position while hanging, works your obliques) each side do 4 sets-x-20reps
- Hanging windmills 4x20
- plank 4 sets-x-1min-1 ½ min

Then I just practice a lot of vacuuming...in bed, at work, getting my dick sucked you know just keeping it real.

 

[johnsonl3872]

I personally find crunches worthless, just IMO, you can't get the full contract and squeeze, this is what I usually do and then sometime throw in some weighted squeezes with the rope pull down

- Hanging straight leg raises (on pull up bar) 4sets-x-25reps
- Hanging oblique leg raises (turn body and bring hip to a crunch position while hanging, works your obliques) each side do 4 sets-x-20reps
- Hanging windmills 4x20
- plank 4 sets-x-1min-1 ½ min

Then I just practice a lot of vacuuming...in bed, at work, getting my dick sucked you know just keeping it real.

Pics? Would like to see results


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[HTFU]

Vacuum pose

 

[HTFU]

Artemus Dolgin my idol, I want to get on his level
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[JuicedVenom]

A must know how. For those who compete

 

[johnsonl3872]

I got this stubborn layer of fat that won't go away. Maybe the hanging exercises will help. Here is me after cutting:



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[HTFU]

You and Tkasch have the same body structure y'all need to start widening you're upper body and stretch those muscle fibers... Stretching, Form, and concentration (getting that squeeze) is the most crucial advice I could give to anyone... I'm bigger then most in the gym and I do lighter then everyone else.. Other then legs.... Bro do me a fav. Stick to that ab workout I gave do it twice a week with shoulders or chest day... Then practice vacuuming I promise you'll see results in 45 days!

 

[JuicedVenom]

Agreed ^^^^^^^. Let's get some wide Lats going on

 

[johnsonl3872]

Yeah I need a lot more than lats to catch you guys......


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[HTFU]

Agreed ^^^^^^^. Let's get some wide Lats going on

Symetry is looking great boss! Once you cut your lower chest will start popping out more... That's what I'm working on right now

 

[JuicedVenom]

Symetry is looking great boss! Once you cut your lower chest will start popping out more... That's what I'm working on right now

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[johnsonl3872]

You and Tkasch have the same body structure y'all need to start widening you're upper body and stretch those muscle fibers... Stretching, Form, and concentration (getting that squeeze) is the most crucial advice I could give to anyone... I'm bigger then most in the gym and I do lighter then everyone else.. Other then legs.... Bro do me a fav. Stick to that ab workout I gave do it twice a week with shoulders or chest day... Then practice vacuuming I promise you'll see results in 45 days!

So I added that to my back workout today......welp my lunch came back on me.....other than that I got a ways to go....was ok until windmills.....planks not too bad.....so 2x a week-I'm on-thanks for the tip!


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[HTFU]

Just make sure too seperate your ab work outs from leg days when your doing squats, leg press etc... Because you work out your core on those exercises

 

[JuicedVenom]

I couldn't imagine doing leg raises after a hard leg workout. My goal is too hit the foam roller and get to the car. ( after legs)