Stomach Vacuum

Description

Stand, sit, or kneel. Exhale all air from your lungs, then pull your stomach in as far as possible—try to touch your navel to your spine. Hold for 20-60 seconds while breathing shallowly. The vacuum trains the transverse abdominis—the deep inner abdominal muscle that acts like a corset. Arnold was famous for his vacuum pose, which created an incredibly small waist despite his massive upper body. Practice daily: 5-10 holds of 20-60 seconds. This exercise helps control your waistline and improves posing ability.