Saturday, February 13, 2016

Vacuum For Moms

I vacuum when I bend over to pick up a toy on the floor, I vacuum when I drive, I even vacuum when I vacuum.  As silly as this may sound, I really do it.  And you should too. Vacuum exercise is a tried and tested method many body builders use to use back in the day (think Arnold Schwarzenegger when he use to be one) to get those really skinny waists despite the massive muscles they displayed elsewhere in their bodies.  It is not as popular nowadays but it is a very powerful tool for us moms to cinch our waists back down after carrying our babies in the womb for 9 months and overstretching our abdominal muscles to the point you think you are going to pop.


If you Google vacuum exercises for body builders you will see some scary stuff. This exercise for body builders was made famous by a guy named Frank Zane and it looks like this:

Wheresamommy Vacuum Pose Body Builders


Cool, right? I'm telling you right now, there's no way I can get my stomach to look sucked in like this yet.  I've tried, but it is SO HARD to do.  However, I will tell you that you will benefit from practicing the beginners pose (and then adding the challenge as you get more confident) from the start. If you practice and are able to properly do it (like the picture above) let me know.  My version is adapted for everyday life and on the go practice.  You will notice your midsection whittle down within a few weeks.  The caveat here, you have to practice it.  You can't expect to have a tiny waist by doing this once.  Remember, you have to be consistent. 

The science here is that you will work two parts of your body that had to give out in order to support your growing bun in the oven.  One is the TVA (transverse abdomini muscle) and the membrane that connects all the muscles together (it has a very complicated name - thorocobular fascia - you just need to know what it does).  When you do the vacuum exercise properly you attack these two problems from the inside and end up with a skinny mini waist.

How to Get Your Flat Belly 

In all 3 moves below, breathe with your diaphragm.  Expand your belly and rib cage with an inhale, on the exhale, bring your belly button to your spine and contract your abdomen muscles. To start, hold the exhale (or belly button to spine) for 20 seconds.  Increase to as you go along.  After you get a hang of it, you don't have to hold your breath anymore.  You can keep muscles contracted but breathe through it. 


Beginner

Hold exhale for 20 seconds to start


Intermediate (the known and loved Cat/Cow from your yoga class) 

Hold exhale for 20 seconds to start

Vacuum on the Go
You can do this last move anywhere you are.  Sitting in the car at pick up, folding laundry, making dinner, anywhere! You certainly don't have to be sitting on your feet for this last move to work.  I just needed to be sitting like this to fit in the picture.

Hold exhale for 20 seconds to start


Vacuuming for moms - Take your vacuum to go

As you already know because you read my first post (wink, wink), my mom used to tell me when I was a teenager to engage my ab muscles and "suck my belly in" all the time. I heard her. I do that frequently and it has become a habit of mine.  Now I don't think about it.
I'm always working on something. Be it kegels when I'm driving, or vacuuming when I'm vacuuming.  I'm always trying to improve myself.
I know your life is busy, I get it, I'm a mom too.  I know it is hard to try to remember to do kegels (those your OBGYN has told you to do every time you are at a red light), and now I'm telling you should be constantly pulling your belly button towards your spine?  Do you want a flat belly? Do you wish there was something simple you could do to solve the protruding belly? You know where I'm going, right? You have to do the work to see the results.  Sticking with it is the best way to see results. Just reading about it will not improve the appearance of your six-pack.  You can do it right now! I am doing it...
Set a reminder on your phone, try to make a habit of doing the vacuum exercise it in the car.  A few seconds to start with, increase it as you go along.  True story, I have an app for kegels that counts 10 seconds to squeeze and 10 seconds to relax and every time I get in the car I set it, as soon as the timer beeps, my son wants to know what the exercises I'm doing are for (he had asked me before what that noise was and I said I was just doing some exercises). I don't need a timer for the vacuum exercises and I do it right after kegels are done.  It doesn't matter if you are a new mom or has had your kids a while back. Anyone can benefit from doing it.
Do it consistently for a month and let me know if you feel the difference.  Take a picture before you start and another a month later.  Show the results on Instagram and tag @wheresamommy with the hashtag #vacuumexercise.  Are you ready for the challenge?


Disclaimer: I'm not saying you will lose weight by doing these exercises.  You will notice change in your abdominal muscles! I just want to be clear because to lose fat you will have change diet and exercise. This exercise is to compliment the program you are already doing.  Just saying!



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