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Understanding the Bodybuilder Vacuum Pose

The bodybuilder vacuum pose, sometimes called the stomach vacuum, refers to an intense abdominal exercise move that has recently gone viral on social media platforms like TikTok. But well before the vacuum pose hit the internet, it has long been a staple training technique in the world of professional bodybuilding.

The stomach vacuum essentially involves forcefully drawing your stomach inward to expand and contract the transversus abdominis muscles. Think of it as flexing, hollowing and tightening your midsection as much as possible.

When performed correctly, vacuum posing helps enhance the V-taper physique coveted by bodybuilders. It slims the waist while making the upper body appear broader and more muscular in contrast.

Origins in Physical Culture

The roots of vacuum training can be traced back to the physical culture movement of the late 19th and early 20th century. Exercise and nutrition pioneers like Eugen Sandow and Bernarr MacFadden extolled stomach vacuum training as a technique for improving posture, encouraging proper breathing and slimming the waist.

Later on, renowned bodybuilder Charles Atlas helped further popularize the stomach vacuum among the early physical training community. The vacuum move became widely adopted by bodybuilders and fitness enthusiasts striving for a classically aesthetic, v-shaped torso.

Modern Competitive Bodybuilding Uses

Today, competitive bodybuilders regularly perform the stomach vacuum pose as part of their training regimen and on-stage posing routines. Executing a tight, sustained vacuum flex on stage allows bodybuilders to showcase a slim waistline and flared rib cage.

Bodybuilding competitors like Arnold Schwarzenegger have long used vacuum posing to show off a pronounced V-taper from wide lats down to a super-trim abdominal section. The vacuum not only improves appearance, but also increases core strength over time.

How to Do a Bodybuilder Vacuum Pose

Learning correct form when attempting the bodybuilder vacuum pose is critical. Follow these step-by-step instructions to safely try this intense ab exercise:

1. Stand With Proper Posture

Start by standing straight with a long, erect spine. Engage your core. Relax your shoulders, keeping them back and down. Position your feet at about hip width distance.

2. Inhale Deeply

Breathe in slowly through your nose as much as you can, allowing your stomach to expand out naturally. Fill your lungs completely with air.

3. Forcefully Exhale While Contracting Abs

Aggressively exhale, emptying your lungs of all air. As you exhale forcibly, simultaneously pull your navel in towards your spine, broadening your rib cage. The goal is to make your waist and midsection as concave and hollow as possible.

4. Hold Vacuum Contraction

Hold the intense abdominal contraction, continuing to breathe only very shallowly in your upper chest as needed. Concentrate on keeping the vacuum engage for 10 seconds, working up to 30 seconds with practice over time.

5. Release Slowly

After holding for the desired duration, slowly release the vacuum flex, allowing your abdominals to return to a neutral position. Take a few deep breaths before attempting to repeat.

Aim to include 2 to 4 sets of vacuum repetitions during your workout. Perform other complementary abdominal exercises like planks and leg raises in combination with the stomach vacuum.

Muscles Worked

Executed properly, the bodybuilder vacuum pose engages all four layers of core musculature simultaneously.

The technical term for the vacuum flex movement is "abdominal hollowing." Research confirms that hollowing provides superior activation compared to traditional

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.