You Can Have a Stronger, Flatter Belly Using This 1 Move

Let’s face it: getting a stronger, leaner core only comes from putting the time in at the gym and eating right. But what if you could put in the effort and it wasn’t any harder than sucking in your gut? Got your attention? We thought so! It’s time to try out the stomach vacuum.

First things first: what is a stomach vacuum? Simply put, it’s the act of pulling in your abdominal muscles in very much the same way as you do when you suck in your tummy to zip up your favorite jeans. But before you think all you have to do is suck in your gut, think again. This isn’t just about breathing in and allowing your tummy to come inward. Rather, this is about contracting your abdominal muscles to actively bring your belly toward your spine.

Your best bet for results is to pull your abs inward and brace them as though you’re about to be punched. But you can also keep your abs drawn in while doing a crunch, working all the layers of your abs simultaneously with the deep abs (transversus) pulling the abdomen in and then superficial muscles (rectus) contracting to perform the crunch.

According to certified personal trainer Brian Pankau, “The vacuum is an isometric exercise that isolates the muscles that lie underneath the external abs and obliques, which are often neglected. Increasing the intensity placed on these underlying muscles could assist a person with flattening their stomach and defining their abs and obliques better. Another benefit is increasing maximum output during power lifts.”

If you want science to help you get in the gym and get the job done, then look no further than the research published in The Journal of Strength and Conditioning and the Archives of Physical Medical Rehabilitation. Both outline how the abs are harnessed by such a maneuver. They also make note of the fact that this sort of exercise helps strengthen your back and alleviates lower back pain. Sounds like a win-win to us.

Image Source: POPSUGAR Photography/Ericka McConnell

You Can Have a Stronger, Flatter Belly Using This 1 Move

Let’s face it: getting a stronger| leaner core only comes from putting the time in at the gym and eating right. But what if you could put in the effort and it wasn’t any harder than sucking in your gut? Got your attention? We thought so! It’s time to try out the stomach vacuum.

First things first: what is a stomach vacuum? Simply put| it’s the act of pulling in your abdominal muscles in very much the same way as you do when you suck in your tummy to zip up your favorite jeans. But before you think all you have to do is suck in your gut| think again. This isn’t just about breathing in and allowing your tummy to come inward. Rather| this is about contracting your abdominal muscles to actively bring your belly toward your spine.

Your best bet for results is to pull your abs inward and brace them as though you’re about to be punched. But you can also keep your abs drawn in while doing a crunch| working all the layers of your abs simultaneously with the deep abs (transversus) pulling the abdomen in and then superficial muscles (rectus) contracting to perform the crunch.

According to certified personal trainer Brian Pankau| “The vacuum is an isometric exercise that isolates the muscles that lie underneath the external abs and obliques| which are often neglected. Increasing the intensity placed on these underlying muscles could assist a person with flattening their stomach and defining their abs and obliques better. Another benefit is increasing maximum output during power lifts.”

If you want science to help you get in the gym and get the job done| then look no further than the research published in The Journal of Strength and Conditioning and the Archives of Physical Medical Rehabilitation. Both outline how the abs are harnessed by such a maneuver. They also make note of the fact that this sort of exercise helps strengthen your back and alleviates lower back pain. Sounds like a win-win to us.

Image Source: POPSUGAR Photography/Ericka McConnell

No Gym? No Problem! Try These 6 Easy and Effective At-Home Ab Moves

No Gym? No Problem! Try These 6 Easy and Effective At-Home Ab Moves

Core strength isn’t rocket science. No need to overthink this. Below are six exercises. You’ve seen them before. You’ve done them before. You’ve wished they worked before. The difference? You’ll be doing them in a sequence that is most conducive to targeting your core muscles.

The added bonus? You’ll only be doing one set of each u2014 until you can’t do them anymore. That’s right. You chose your intensity and your body will decide how far you can go. This allows you to progressively get better based on your own fitness level. You don’t need some guy telling you to reach 12 reps if you can’t get past eight on your first effort. You do your best each time and this plan will get you to your best core strength ever!

| Plank

The plank is a great starter to your core workout. As there arenu2019t actual reps here| the goal is to hold your body in a straight line like in the photo for as long as you can. According to certified personal trainer Brian Pankau| this is “the best core exercise you can perform because it activates muscles throughout your body.””

| Bicycle Crunch

Getting into the rhythm of the bicycle crunch is key. Mimic the motion your legs would make on a bike and bring your elbow to your opposite knee as in the photo. Pankau explains these crunches are “”great for the obliques and abs| but also help warm-up your trunk and lower body joints for training.””

| Double Crunch

Get a little old school here with the double crunch| but donu2019t you dare pull your neck forward or swing your legs to complete a rep!

Pankau told us| “”The key to this exercise is getting your tailbone and shoulders off the floor.””

| V-Sit

You hated V-sits as a kid and you might hate them even more now| but you can’t argue with results. Hold each rep for a second to get the real burn! Keep your form as accurate as possible to make a ‘V’ with your body. You’ll know you’re doing it right when you feel your lower abs and obliques burning! Enjoy!

| Wood Chopper

The wood chopper is perfect to do near the end of a workout for a good stretch while also hitting your entire core. Just remember to evenly move through the movement u2014 don’t swing your weight around.

| Superman

If you don’t thank us after doing this move| you’re doing it wrong. There may be nothing overly heroic about this exercise other than its name| but it stretches out your abs and activates all the muscles you’ve got so you stay loose and enjoy the benefits.

According to Pankau this move is “”great to end a core workout with since it stretches all muscles involved around the core simultaneously.””

Hard-Core Core Move: Side-Walking Plank

Bored with the usual planks? Take your plank for a sideways walk with this move that’ll target the core as well as the upper body. If shapely deltoids are your passion, this move will make them happen.

Begin in plank position with your hands underneath your shoulders, body in one straight line. Simultaneously cross your right hand over your left, as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.Repeat this for five steps to the left, and five steps to the right. Be sure to keep the hips low as you move, drawing the navel toward the spine.Repeat twice more for a total of three sets.Image Source: POPSUGAR Photography

Hard-Core Core Move: Side-Walking Plank

Bored with the usual planks? Take your plank for a sideways walk with this move that’ll target the core as well as the upper body. If shapely deltoids are your passion| this move will make them happen.

Begin in plank position with your hands underneath your shoulders| body in one straight line. Simultaneously cross your right hand over your left| as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left| so you’re back in plank position. Your hands move together as your feet step apart.Repeat this for five steps to the left| and five steps to the right. Be sure to keep the hips low as you move| drawing the navel toward the spine.Repeat twice more for a total of three sets.Image Source: POPSUGAR Photography

24 Ab and Core Exercises – No Crunch Required

An amazing ab workout that only takes 15 minutes ¡ª HealthScience-backed tricks to help you get more out of your walk ¡ª Real SimpleHow canned produce compares to fresh fruit and veggies ¡ª Shape17 lightened-up hot chocolate recipes you have to make this Winter ¡ª SelfHow cutting sugar contributed to a woman’s incredible weight-loss journey ¡ª Women’s Health25 healthy Hanukkah recipes ¡ª Cooking Light20 cards that relate to foodies in the most hilarious way ¡ª YourTangoHow to use Instagram to stay fit and healthy ¡ª HuffPost Healthy LivingThe best way to freeze bananas for smoothies and other healthy recipes ¡ª POPSUGAR FoodImage Source: Shutterstock

24 Ab and Core Exercises – No Crunch Required

An amazing ab workout that only takes 15 minutes ¡ª HealthScience-backed tricks to help you get more out of your walk ¡ª Real SimpleHow canned produce compares to fresh fruit and veggies ¡ª Shape17 lightened-up hot chocolate recipes you have to make this Winter ¡ª SelfHow cutting sugar contributed to a woman’s incredible weight-loss journey ¡ª Women’s Health25 healthy Hanukkah recipes ¡ª Cooking Light20 cards that relate to foodies in the most hilarious way ¡ª YourTangoHow to use Instagram to stay fit and healthy ¡ª HuffPost Healthy LivingThe best way to freeze bananas for smoothies and other healthy recipes ¡ª POPSUGAR FoodImage Source: Shutterstock

You Need to See This Acrobatic Routine on Hoverboards Set to Justin Bieber’s ‘Sorry’

While we’re still unsure of how hoverboards even work, one group of female gymnasts is using the of-the-moment gadget to seriously upgrade traditional acrobatic routines. Choreographed by Kailey Maurer and Kelianne Stankus of Riverside, CA, the routine shows the gymnasts using an insane amount of core strength to balance, dance, and do intricate acrobatic moves all while on the moving device ¡ª making the routine truly the first of its kind. We guarantee the video will have you working on your yoga poses by the time it’s over.

Related:

The Pitbull Dance Routine We Want to See in Zumba Class ASAPGorgeous Shots of Couples Doing Yoga to Inspire Your Day

You Need to See This Acrobatic Routine on Hoverboards Set to Justin Bieber’s ‘Sorry’

While we’re still unsure of how hoverboards even work| one group of female gymnasts is using the of-the-moment gadget to seriously upgrade traditional acrobatic routines. Choreographed by Kailey Maurer and Kelianne Stankus of Riverside| CA| the routine shows the gymnasts using an insane amount of core strength to balance| dance| and do intricate acrobatic moves all while on the moving device ¡ª making the routine truly the first of its kind. We guarantee the video will have you working on your yoga poses by the time it’s over.

Related:

The Pitbull Dance Routine We Want to See in Zumba Class ASAPGorgeous Shots of Couples Doing Yoga to Inspire Your Day

The Plank Variation That Will Whittle Your Middle

Once you’ve mastered the side plank, it’s time to push your limits even more. This variation will seriously challenge your core, work your arms, and test your balance. If you’ve ever seen a strong and powerful yogi move into this shape and thought it in your wheelhouse, follow these step-by-step instructions, and prepare to amaze yourself.

Begin in a plank position (the top of a push-up) and roll to your left side, allowing your feet to roll too, so you’re balancing on the outside of your left foot and the inside of your right.Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.Balance your right hand and the outside edge of your right foot. Flex both feet, and lift your left arm straight in the air.Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground. Then slowly lower your right leg back to the starting position. This completes one rep.Image Source: POPSUGAR Studios