My 2 favorite ab exercises: Stomach Vacuum and Hollow Hold
/
Hola todos! Welcome to a very exciting and hot topic post about ab exercises. In almost every corner of the fitness industry you will find “tips and tricks” to getting shredded six pack abs. Now, while it’s very tempting to believe these empty claims, I would like to state the importance of diet in all of it. If you are not eating well or exercising, your body fat will not get to a point to reveal the abs you have hiding beneath.
That said, if you are eating well and exercising consistently, there are a few things you can do to strengthen and tighten your core. Below I will show you how to perform two of the most effective (in my opinion) exercises for your core.
The Stomach Vacuum
How to: perform on an empty stomach, preferably first thing in the morning. It may help to hold onto a table or wall for support. Inhale normally, exhale all of the air out of your lungs and suck your belly button in towards your spine as hard as you can. Hold this position and your breath for as long as reasonably comfortable and then release and breath normally for one breath. This counts as one repetition. For those just starting out I would suggest doing between 6-10 reps each day, depending on how you feel and your fitness level.
2) Hollow Hold
How to: there are a few variations of this one (I’ve posted a video of 3 of them on my instagram :) showing an easier version to more advanced). For each one though the cues are the same. Make sure to first tuck your tailbone and imagine sucking your belly button in towards your spine. Hold your feet up and push your shoulders back or your arms straight over head if you are doing the more advanced versions. Hold this for as long as you can and then repeat 2-3 times. If you find your neck starting to hurt, tuck your chin down and push your tongue onto the roof of your mouth.
Beginner version:
Intermediate version:
Advanced version:
Why these exercises work
Both of these exercises target the abdominal muscles in a few different places. The stomach vacuum specifically works the transverse abdominals- the smaller muscles responsible for our “inner belt” and as such is nicknamed the “corset muscle.” The transverse abdominis “helps to compress the ribs and viscera, providing thoracic and pelvic stability [1]. It is also responsible for keeping our core tight and compact, thus helping to avoid the unflattering protruding belly. Working the transverse abdominis effectively and consistently will increase the strength and overall health of your core and back.
In addition to working the transverse abdominals, the hollow hold also targets the rectus abdominis and the obliques. At the risk of making this blog too much of an anatomy lecture, I’ll quickly summarize the function of each of these muscles. The rectus abdominis is also responsible for the “6-pack” look that everyone strives for, and provides us with “postural support and flexion of the lumbar spine” (as when doing a crunch) [2]. The obliques are responsible for our ability to rotate and bend laterally (i.e. Russian twists, standing rope crunch, dumbbell side crunch, mountain climbers, etc).
It is crucial to work these muscles in a variety of ways not only for the aesthetic, but more importantly to keep the core/ back healthy and functioning properly. These muscles allow us to perform necessary daily tasks such as coughing, pooping, getting out of bed, and many more. So, aside from striving to get a 6 pack, think of doing these two exercises as a way to keep your core strong and healthy :)
What do you all think? Do you all have any go-to ab workouts? Please share them down below or send them to me on Instagram- I’d love to try some new ones out!
In the meantime, if you have any blog post topic requests please shoot me an email or DM me on Instagram :)
xoxo,
Alexandra
Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Sources:
1. Dewar, Mike. “Hollow Rocks: Muscles Worked, Exercise Demo, and Benefits.” BarBend, 11 July 2018, barbend.com/hollow-rocks/
2. “Rectus Abdominis Muscle.” Wikipedia, Wikimedia Foundation, 22 Oct. 2018, en.wikipedia.org/wiki/Rectus_abdominis_muscle