How to train the ‘Transverse Abdominis Muscle.’
Vacuum exercises include a prolonged compressed or contracted state of the muscles so that they can be tone into the desired shape and size. Starting from the basic exercises of vacuum training concept, we will discuss all the sets and their functional modifications.
1) The Supine Vacuum
The supine vacuum exercise is the most basic and easiest amongst other vacuum exercises. And it is the best methodology always to start from the easiest and the most basic one and gradually move to intense and tough exercises.
- Positioning and Steps
- Lie down on a flat surface preferably bed or floor such that you lie on your back, and your knees and hips are flexed, and the feet must rest the flat surface.
- Now exhale as much air you can from your body such that you get your abdominal region flat, which allows the TVA to contract maximum.
- Now you’ve to contract the TVA even more by drawing the navel in as much as possible.
- Initially start with three sets and gradually increase it up to 5 sets.
- Precautions and Points to remember while performing Supine Vacuum exercise
- Please note that in the beginning you can hold this position for 15 seconds, and you have to gradually increase the time to 60+ seconds.
- Always breathe in a little air and exhale if you feel any breathlessness, or you face any discomfort. Our primary goal is to train the TVA but not on the cost of any uneasiness related to your respiratory system.
- The ideal time for performing Supine Vacuum exercise.
- For the perfect results, you must do this exercise in the morning just after you get out of your bed. The motto here is to keep your abdominal content empty (exercise to be performed on the empty stomach) so as to enhance the contraction of the TVA as maximum as possible.