Ready for a cool, waist-shrinking exercise?
Having a tight, narrow waist used to be important in the bodybuilding game, not so much these days…unfortunately! I think those bubble guts are gross.
Anyway, today I’m not talking about any kind “spot reduction” of belly fat, which is impossible. Nor will countless crunches trim your waist. A Powerful Cutting Diet is the key factor in fat reduction and getting a six-pack…period!
But you can “narrow” your waistline with this method. I mean from front-to-back – from belly button to spine.
You’ll do this by contracting the Transverse Abdominis (T.V.A.). Check out this pic of Arnold…
Contracting the TVA like this is commonly called the “Vacuum”. (Note: you’ll do this in addition to your THT Workouts but not during those workouts. Click here to download my free THT training for fast muscle gains – then download the free MuscleHack Android app).
The TVA is the deepest abdominal muscle that goes right across your midsection. So let’s discover how to contract it effectively for a narrower waist.
HOW TO DO A VACUUM
You can do this standing up (bent over slightly), sitting, or lying down.
I prefer lying down. In fact, it’s a good idea to do this in bed, first thing in the morning. It means you won’t forget to do it every day, and you’ll find it easier to do with little-to-no food in your stomach. This exercise has actually never been a feature in my daily regimen. It’s actually something I’ve been experimenting with recently. So I’ve been doing it in bed every morning. Here’s what to do:
(1) Lie down on your bed on your back
(2) Have your legs in a V-shape – bent at the knees and soles of your feet planted down on the bed
(3) Exhale every bit of air from your lungs – breath all the way out
(4) Don’t breath in again. Just suck your navel back as far as you can towards your spine and hold in this position
(5) You should be holding your breath at this point.
(6) If it’s your first time, try to get at least 10 seconds. After some weeks, you should be able to get almost a minute per “set”.
(7) So if we call this 1 x set, do 3-5 sets every morning, trying to hold each set for longer every day.
You should see impressive results within weeks. It’s not going to shred the fat away (I can design a diet to do that for you here) but it will reduce the size front-to-back – and that’s a great thing!
If you have a problem with a distended stomach, do it! It will also help those of you with lower-back pain as your TVA is not functioning as it should. Here’s an instructional video below and if you want to talk to me, get me on facebook, instagram or twitter 🙂 ~ Mark McManus
By the way, if you’re going on a shredding diet soon, begin by grabbing my ‘Personal Cutting Starter Park‘ – a list of 12 items that will make that lower-calorie diet a total breeze!
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P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
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- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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