Perfect Posture. Anytime, Anywhere! (w/ Stomach Vacuums)
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- čas přidán 26. 12. 2018
- The Stomach Vacuum is an obscure exercise that is the “secret weapon” of legendary bodybuilders, primarily to get a tighter midsection, but it is also the best exercise for training and maintaining a great posture.
Through the activation and strengthening of the transverse abdominis, you will develop increased core control, strength and proper postural alignment.
This exercise puts you in the proper bracing position to maintain proper posture in an instant. Whether you suffer from rounded shoulders, forward neck, sunken chest, winged scapula and even anterior pelvic tilt (APT), this exercise is the best to treat all of these symptoms simultaneously.
With enough development you will be able to maintain perfect posture at all times.
Compression Pants worn in this Video:
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Dudes serious business when it comes to body health
Great video. Thank you for this. You speak clearly and the pacing is great for instructional content you produce. It is a shame that our society does not put content like this in the forefront. I hope that does not deter you. Those who follow you need this. I follow you now my man! Keep up the important work. It is not in vain.
I am with you
1) exhale completely when standing
2) pull in stomach as hard as you can from the belly button
3) square your kegel muscle
4) hold as long as you can without a breath
5) take a few breaths then repeat
Start small they work your way up to longer holds and more reps.
ayy bro what does number 3 mean?
@@dmitriy-lg3cl u just gotta square up ur kegal muscle bro
@@dmitriy-lg3cl Probably of no use now, but it means try to suck your nuts upward. It sounds weird but it can be done, another name could be nuts to guts etc.
So think of it like this, you gotta take a massive piss, but you can't so you start to contract your groin region upwards, it's pretty much that, it'll be weird and awkward the first few times but you'll get there. Nuts to guts can also be used with some other core workouts. Learned all this from my exercise physio.
@@kaluth7668 and now I have learnt from you, thanks
More great information and demonstration. Thank you!
Thanks a lot bro! Great video 👍
Great video man, very helpful.
I'm doing so many exercises focusing on strength to eliminate back pain. This is one of the best. Thank you!
Much gratitude for all of your videos. I am a senior with a dysfunctional hip so I can no longer walk the distances I used to. Your videos are helping me regain a functioning body, albeit incrementally, which is as it should be. Many thanks for your generosity.
Wonderful!
Thank you for working on it! Thank you for inspiring and instructing others!
Thank you!
Thanks!
Great video. Thanks for this. One more step in my corrective posture journey!!!
Thanks for watching! Good posture has amazing benefits, not just physically, but psychologically. We can perform at our best when we are in proper alignment.
Helpful!
STUNNING
This is by far one of the best tools.
Great physique !
I love your recent videos on walking.. just wondering if you think this video still applies today for posture, or have you updated it?
Hi brand new subscriber HERE!
I would like to know if I can do this sitting in my work chair?
Wowwww. I found this video because I'm working on healing a diastasis. Why is this move never included in popular exercise programs?
Hey thanks for the great video, can you make another about your your tranning program and how to make one? I wish you great holidays!
Thanks for watching! A programming video is a great idea.
My mother taught me these when I was about 10, I've been doing them for around 59 years, I always do them shopping at the supermarket, the only thing anyone knows is that you have good posture. Schwarzenegger is a huge fan and says simply that vacuums tell the brain to hold the stomach in where it should be. Works for me.
Kudos to you for keeping it up. I wish my mom had done this. She did poke a finger in my mid back from very young women and said stand straight or sit up don’t slouch. That and elbows off table plus sit like a proper ‘lady.’ 😂 Miss her.
Thank you for this video. How many mins or many reps of each should I be doing and the frequency as well?
Any time you have chance, 4 -6 sets of 10 - 45 seconds
Is this okay for diastis recti
Love this video. So much of information. If you wear shorts, more girls will see your videos.
Brother this is really helping me with my tva muscle thank u 🙏, while lying on back and performing vaccum lumbar curve should be maintained ???
Bro I have been performing suction hold with lumbar curve while laying on back its help full hope its the right way. Thank u 🙏
Top heavy/chest...and still dealing with soft belly from kids, totally trying this. Thank you for demonstrating it
Thanks for watching. This exercise is a great exercise for abdominal engagement.
Yo bro, I’ve been dealing with posterior tibialis shin splints, I’m a flat feet runner and I wear vibrams (they’re a massive help) I only have 4 months left before enlisting into marines... I’ve been icing it and doing a lot of calve raises for almost 2 weeks now and they’re still inflamed. (I used to have anterior tibialis shin splints 2 years ago but it’s ‘cured’ now)
if you trained those calves i hope you were training the anterior tibialis as well, its the greatest decelerator in the body and i imagine your issues may have been helped if you did that as well, curious how things panned out for you
Recently had both inguinal and abdominal hernia repair surgery...Can I perform this exersize?
Love the tempo and pauses between your points.
It does not sink in for me when instructors are talking at 250 bpm and using lingo that normal people aren’t familiar with lol.
Which Vivobarefoot shoes are those?
I have a question, so I know that the stomach vacuum itself is an exercise but are we too perform the vacuum when we are in the act of lifting or squatting or is it something that should be done on its own?
Many old school lifters would perform the vacuums while they exercise.
I wouldn't advise that.
But practicing standing and sitting, is great for posture.
I wouldn't. One needs to inflate their lower diaphram prior to squatting with weight, so exhaling would be counter productive. I would do it as a stand alone exercise.
The first second of the video when you walk towards the camera looks like you're about to kick my ass. Which I need because I need to step up my rehab
hi. Thanks but i dont know what you mean with "muscle of the pelvis" (or something like that). Thanks.
That would be the "Kegel muscle", used to stop you from urinating
Should I be tightening the glutes while doing this?
Not necessary, but the contraction of the Kegel muscle is.
I want it! Doin'it! 💖 🔥 🌹
You will get it!!
Thank you my brother very nice I just wish more young black people were into it
Hi, I really enjoy your content, but I want to address something here. Stomach vacuums weaken the diaphragm. It weakens your ability to create intra-abdominal pressure which weakens your core. A healthy core inflates all around and supports your upper body. A pathological ab movement sinks on the sides. (Which vacuums lead to). Intra abdominal pressure is one of the most important things for correct posture.
Your posture is almost correct but not quite. You are still using your mouth for breathing. You are cranially extending, and you tongue is not doing anything.
Interesting. So what’s missing in order to make this correct? Using the nose to breathe in? And what is the tongue supposed to be doing? Cheers
@@PittieTictures Mouth breathing is primary a defensive mechanism for stressful situations if you wanted to continue to run or fight for example. In this world you rarely need to do that unless you are competing in something or getting mugged. Exercising should not include it, it deteriorates your looks and posture over time. Your tongue should be resting on your palate while you are exercising. If you've been breathing through your mouth your whole life while exercising you've pro developed bad breathing habit. You need to correct them. start with searching - mewing
@@ton4otokmak4ief20 cool. I’ve heard of mewing. Never really knew what it was. I’ll check it out thanks amigo all the best to you
@@omerrbilgin yes.
So what's a different way to use breathing and core to improve posture preferably something to practice continuously while walking instead of just an exercise that's done for a short time?