This was such a fun experiment and I was honestly so SURPRISED with the results! Let me know your thoughts on stomach vacuums and let me know if there are other things you want me to try out! I'd love to hear your thoughts! 👇🙏 I love you guys so much! 😘💕 *EDIT* Most of these clips are from the beginning of March (before putting on weight through my reverse diet). I am up about 5 lbs.. so just keep in mind these clips are about a month old.
When r u gonna do the youtube give away? And u need to try the "ONE" protein bar. So good! And if u find the blueberry cobbler halotop ice cream flavor, u must try it!
Aren’t you supposed to exhale completely, rib cage lift, and hold the position without breathing? That’s why I can only hold them for a few seconds. I do more reps to make up for it but the technique is tricky with these.
I once did 3 sets of 45 second vacuums every day for 2 weeks and went from a 28 inch waist to 27! i'm actually currently doing them again to see what happens
@@Siriusly10 you know it was such a long time ago it's hard remember. Eventually, yes. But I'm not sure if it was from stopping or just a bit of weight gain in general. Probably both
This is basically the physical therapy they give you for diastasis rectus after you have a baby. It does work, not just for appearance but helps you regain some stability again.
@@Catsgivemelife I thought reducing waist size would include losing some belly fat too.. I'm so fed up of trying to lose belly fat. I'm skinny all over apart from my belly and back.. i've tried everything on youtube..
Idk why people are surprised, saying she is becoming obsessive or whatever. This is typical of bodybuilders but also... She has a double-major science bachelor degree, 2 masters degrees and a PHd. She is the Queen B of Type A personalities. Edit: haha thanks to the 500+ who agree 😅
@@isswaryaarjunan9266 haha ya id never seen her before but kept seeing comments about how her channel has changed. I went to see the fist video she ever posted and it was a day in the lab and she said she had had double major in bio and chem or something and 2 masters. Im assuming One masters for each major? She was in the process of getting her PhD. She got it recently i think
watching this a year later, it's frustrating to see all the people in the comments saying "well, she's naturally skinny, so it didn't matter anyway." steph has been very open with how hard she was pushing herself back in these days.
The beautiful thing about this exercise is you can do it anytime and anywhere. I do it everyday. While I’m driving, in the bed, watching tv, while I’m exercising, etc. my waist shrunk 2 sizes doing it everyday for two months. So basically I lost an inch a month. It’s so worth it, please try it.
The "vacuum" you are referring to is caused by the exhalation contraction of the respiratory diaphragm. Although the transversus abdominus is involved it is not the prime mover. Aside from narrowing the waist, diaphragm vacuum training is a great way to stretch, tone and strengthen your respiratory diaphragm, which will improve your oxygenation, energy, sleep and recovery. It's also a major workout for other vital systems in your body: Digestive, Nervous, Lymphatic, Circulatory
It's both - if you're doing it properly the TA is very much the primary muscle activated (as evidenced by the fact that you can fully exhale without vacuuming).
I'm glad you said this because another commenter said this exercise could damage "your breathing system" and didn't explain how. Even though my doctor told me it was one of the only safe exercises I should do for my condition. Thanks!
Tip: wear a crop top and suck it in everywhere. You can get used to walking around like this. You will learn to breath while vacuuming. It really does help.
@@thba1265 how is it unhealthy? I have diastasis rectii and have been told by my doctor and now a physiotherapist that this is one of the only safe exercises to do until the gap between my muscles closes. I really don't want to make it worse so I hope you respond because I want to start exercising as soon as I can!
This is actually something I have done over a few months everyday. I do three sets of 20 sec twice a day and I've finally managed to be able to achieve the "vacuum look." For me I feel like it has definitely strengthened my core.
For bicyclists out there, try this variation. While you are climbing a mellow hill and biking standing, do a vacuum and hold it. As your body naturally sways and bends side to side, keep contracting your midsection and obliques and TVA. Bending to sides while performing vacuums gives you crazy obliques without thickening your waist, which so many people are scared of when it comes to abdominal work. Vacuums will also make you more regular in terms of bowel movements, and smooth digestion is a huge benefit. Vacuums are just so beneficial when it comes to bulking also, maintaining a small waist while gaining weight is a 100% win, and visually improves your shoulder to waist ratio. Most of the time, people around you cannot tell you are practicing vacuums also, and they are convenient to do anytime, as long as you aren't stuffed with food. As for the video, great job. I personally did not document my progress or measured anything, but I have a good vacuum and have had many people make small waist comments. Vacuums will possibly make it easier to stay leaner also, since your waist will naturally stay tighter and you won't keep eating until you have a "food baby". I have never learned belly dancing, which would be a fun next step.
there is a super funny video of a guy doing this at the beach when a girl walks by. he has it all sucked in, and after she is outta sight he releases his big beer belly and it literally knocks the table over. it's amazing how much one can suck in ... temporarily
Am I the only one who has sucked in their stomach naturally since they were young? My mom told me she did it and it became natural after I tried it once. It's weird to not suck in my stomach now
Yea, I always do that too. My core is constantly engaged and I don't even realize I'm doing it. It's not until I consciously let it relax and stick my tummy out that I realize I've been holding it in the whole time. Idk, I guess I just assumed that everyone did that and didn't know some people don't. 🤷🏻♀️
Those bodybuilders doing those vacuums at the starting ..genuinely terrified my soul....idek but bro...it’s jus something horribly wrong to watch those dudes doing that lol
I think it’s important to note stomach vacuums CAN reduce the over all circumference of your waist, but from front to back. If your natural waist is straighter to begin with (like Stephanie’s) it will still be relatively straight no matter how many vacuums you do. Your stomach can definitely sit flatter the stronger your TVA is, but don’t expect a snatched hourglass waist from this exercise alone.
Suhanna De Silva was just gonna say the same. I think she should also mention that it depends on what body type a person has and where body fat is stored. For example, she is very lean to begin and has a very low body fat, doing the vacuums plus working out and diet won’t equal to a snatched hour glass waist
What Not To Do At a Stoplight Yeah bodybuilders and physique competitors mainly do them to keep their stomach flat but I feel like a lot of people (specifically women with a higher bf %) will see this and assume it’ll make them curvier 🤦🏽♀️
I watched your video, abs everyday for 6 months and started doing that in every warm up and throwing in the vacuum in between rest times. My ab development has been the best I’ve ever had in 5 years of bodybuilding. And my body fat is still sitting around 11-12% Just wanted to thank you and Jeff for all the guidance
Those results are pretty amazing because her waist is already snatched and you'd think she'd have to remove a rib or something in order to make it even smaller
B Yeah, but at this time she’s revealed that she really DIDN’T feel great and was unhealthy. If you can achieve it the healthy way then sure, but what you see of her in this video looks better than it actually is. She’s gained a lot of weight now and trying to get her healthy back on track
random commentary I think it was interesting to know what she went through to get there and that it wasn’t the healthiest. I struggled with nutrition too and I’ve learned that in order to look like the people you look up to you have to pay a price whether it’s healthy or not, and I was stupid and obsessed, she is beautiful but you can be beautiful and sick. My main focus is being healthy and it’s good to know what to use as an influence and what not to.
@@90i3xiwus no you’re not supposed to hold your breath. imagine sucking your belly button into your spine if that makes sense, but keep your breath normal!
Ironically this is an exercise that is recommended for women who are postpartum to help strengthen their core and bring the abdominals back to where they are supposed to be. I did this postpartum and it helped me out, so I’m sure it would help train a waist that didn’t go through the trauma of child birth as well. 😌
Hi Stephanie! I am currently a physical therapy graduate student, so I found your video super interesting! I find all of your videos interesting, actually. The abdominal vacuum you showed is also called abdominal hollowing, so if you wanted to look more into what the literature says about vacuuming, that's another search term you can use. Studies have shown how abdominal hollowing can help with pelvic floor, balance, low back pain, and many other things! I love you and all your videos! Keep up the good work!!! :)
I was like oh please! Now I'm like IT WORKSSSSSSS. I have a TUMMYYYY that sags...gosh! But this has given me more result than any other work out! Thank youuuuuuuu
I'm soooo glad you tried these out! I experimented with them for awhile, but gave up because I didn't feel I was doing them right or getting results. I'm going to give it another gooooo!!! Thankssss! ❤
@Sequoiah Dreams lol wow you were spot on, she stopped doing body building now because she lost her period and she was always hungry because she was starving herself to look shredded. This lifestyle clearly made her sick and i just hate that all the videos where she is promoting her unhealthy orthorexia are still up and she is still monetizing off of them. Disgusting!
@@pincopallino8176 I know, it's insane to me as well. Everyone's out here calling her brave and it's like... she did this to herself. She's not fighting back against anything or anyone. Nobody forced her to starve herself and get ripped. Nobody put a gun to her head to reinforce gender stereotypes, nobody was pressuring her to look a certain way... she did it all to herself lmao. And now she's going out saying how she's tired of all the pressure women get to look perfect and blah blah and how she's going to fight back against the industry. She's fucking gross. She did the extreme dieting, extreme workouts, extreme cheat days, and now extreme "all in" videos all to gain viewers and remain a relevant youtuber and make a good buck $. She's put on 35lbs of fat since all in. Watch how she turns around in a few months saying how she feels so pressured from the way she looks and she's gonna try to go back to how she looked before and keep getting more money promoting eating disorders 🙄
Pinco Pallino The fitness community on TH-cam doesn’t say a peep about this shit because it’s all bullshit and lies. Unhealthy “influencers” promoting and pushing products for unhealthy lifestyles, and everyone follows and supports blindly because they “look” healthy or are “body positive.” Especially the females. And guess what? Half of them are starving and live on a kale and supplements diet.🤣 And they get botched implants and such to deceive viewers on how they “earned” their figure. Just like the guys that are on all sorts of unhealthy shit to get big. It’s hard to find natural, genuine fitness influencers that don’t have some sort of complex or hidden agenda. This girl here is literally flip-flopping from one unhealthy extreme to another.
I will definitely be doing this and will let you know my results in the next 6 months! I weighted in at 230 lbs. December 26, 2019. Since then, I have lost over 40 lbs. I still have almost 20 lbs. that I am trying to lose. Even though I have lost the weight, my waist size hasn't changed much. I am hoping for a dramatic waist reduction in the next several months. I know it takes time. I am sure that this will help. It can't hurt.
@@XsunnyEunhae12 I have learned that this is a journey and not a race. After years of abuse, I had unrealistic expectations. I have not yet reached my desired weight but slowly, I have experienced so many other changes. It has been quite the journey!
When I do before and after measurements, I measure in centimeters vs inches because it’s easier to measure the progress. It’s also more motivating since it’s on a smaller scale(:
Getting a buddy helps! I am doing a push up challenge with my boss and that’s great motivation for me to do them and do them well 😂 and I’m doing a burpee challenge with my mom, having that accountability helps and makes it more fun!
2396 p Motivation is one of many emotions which are fleeting. you have to get the fucking work done because it’s part of your plan/lifestyle despite how you “feel” sometimes. And if you don’t like it get the fuck out of the gym and eat yourself to get casted on my 700 lb life ,on TLC at 5pm’s west coast time , and stop taking up space or using the machine or cable I am probably waiting for.
First, Woahh girl u look gorgeous without makeup!! Second, am 19 years old, 161 cm, fluctuating between 51 kilo and 53 but currently 52.5. I accidentally started doing stomach vacuum exercise before I hit 17 during my high school days. I’ve been working out on and off since I was 12 so no my abs were not new to anything. I used to suck in my stomach as much as I can during my elliptical workout and twisting my waist as much as I can while holding the elliptical handles. It sort of made me feel I’m getting a needed stretch so I loved it and did it on and off during my 30 min elliptical session to avoid injuries (maybe total of 10 min) then I proceeded to do my normal, sort of easy abs workout after that cardio session. Now, I don’t know if it’s correlated or not, but I was checking my stomach by a coincidence on the mirror after 1-2 months (can’t quiet remember) and I high key found a mannequin waist line! My low fat percentage, 80% healthy lifestyle and not-so-sluggish abdominal muscles helped the overall look. My senior year started and everyone started noticing it and giving compliments of how small I looked from my upper body. I felt reallyyyyy feminine and small. But.. My energy went lower after the school days so I was not motivated enough to do what I called elliptical-waist-twisting and the result starting fading away bit by bit though my stomach stayed flat since I didn’t change the other abs workout. But now I know the reason and I’ll be starting them again in the summer vacation after my I’m done with my medical exams in few weeks. Ps: I won best body in my graduation. And I also don’t know if it’s correlated but I really pooped like a master in those days. I advice everyone to not give up to small results. Have a belief that change is going to happen. My results glamoured after 1 or 2 months. Take a before pics, eat clean as much as you can, and enjoy being active.
Belly vaccums are given a special name in yoga namely uddiyan bandh which in India has been practised by people from all walks of life for thousands of years .
I saw this video when it was posted, but seeing it now after you went all in.. It's so weird, I think you look so much healthier now. And like the mindset you have now is healthier. Tbh it seemed like you were fixated on your appearance and controlling it in an unhealthy way, and now you just actually love your body. You're such a fucking inspiration.
Could you make a video on your experience with losing muscle/strength (or both) on a cut? I've barely seen any females talking about this on youtube. And it would be intresting to know if theres any difference between women and men cutting when it comes to keeping musclemass.
maddie I second this! From the data currently presented (as far as I know), is that maintaining your current lifting routine while cutting is ideal. Some strength gains can even be made in a cut, but unless you are making newb gains - muscle mass cannot be built in a deficit. Hopefully Stephanie and chime in and correct me where I’m wrong. A video on this would be AMAZING to see!
@@MeleDrummer Some fitness people I follow say muscle loss is unavoidable even if its very small, where as others say muscle loss shouldn't happen and sometimes you can even gain muscle if done correctly. What do I believe? Or do you only start to lose muscle if getting very lean?
I did this after I had a baby. I would do them in the car , during commercials while watching tv, and also while brushing teeth. This definitely works and very noticeable.
1) I love that you explained it so well 2) that you are very realistic about setting goals and expectations 3)and that you showed how to incorporate it into your daily life style 💕Great Job
You're dedication and curiosity is always so inspiring! In the 6 month follow-up, I'd love to see more measurements taken (maybe plotted against time to see your progression?) to account for any bloating or other factors. Awesome video!
She can't take off that many more inches without going straight skeletal. It's interesting to experiment but she isn't going to have a dramatic before and after. But she's healthy, that's great.
I am 52 years old... This is an old trick that my mom taught me at 13years old... To relieve menstrual cramps... Lie on you back and try to pull your belly button to your spine.... She would then push down on my abdomen and the cramps would ease.... As I got older I would do it... I didn't know this technique has been given a name
Me after eating a tub of ice cream and an entire chocolate cake-trying to convince myself that I do not have a food baby now and that it totally won’t affect my weight
And here I am eating the 3rd slice of cheese cake of the day while watching you training your non existing waist in addition to your heavy exercise routine:D
Hello, I love working out. Yes, I will definitely try abdominal vacuums. I went from a 27'inch waist to a 34 inch. I went from 115 lbs to 130lbs. Now, I am in training to drop some inches. Making working out a discipline in my life, and being committed to it is key. Thank you for sharing. Starlette
I'd love to see a video that covers the alleged health benefits of vacuums, since some people say they wrap around your lumbar spine and therefore provide a stronger/more controlled lower back.
This is how the stomach should be held during all exercise. I’m a ballet dancer and holding our abs this way is the reason for our incredible strength and balance. These principles are used in Pilates, Yoga, and martial arts as well. It’s like having a natural weight belt. There is lots of science behind it.
Stephanie, there is a strong chance you might be perfect. Keep it going girl! These movements are great for building diaphragm strength, we do this in Jiu Jitsu. Look up Rickson Gracie and his breathing exercises. Seated isometric crunches/ holds are also great as a follow up superset exercise.
So I had a gut that I could not get rid of. Poor posture and lower back pain. Trying to have better posture felt unnatural if not painful. I started venturing more into lower ab workouts and found vacuum videos like this. Which YT algorithms lead me to Diastis Recti videos. Diastis Recti is separation of the abs. And is more commonly known as "mommy tummy" but I am not a mommy. But there are other ways that you can get this and men can get it too. Normal ab workouts further the separation. Also planks. Certain yoga poses. Etc. Anything that causes your internal organs to hang low really. I started doing research and found out a few lifestyle changes to make like knealing to pick things up, instead of bending over. Basic changes that are now changing my life. And I traded in my standard ab workouts for vacuums and diastis safe workouts. Now I'm working out less and losing more inches. I'm convinced now that I can see it in many other women. Low shoulders, curviture in the lower back (aka lower back pain) and what some women call the "second butt" or the "front butt" or in other words, their gut. Women that I know workout regularly and try very hard but still can't lose the pouch. I would suggest to everyone to try a serious vacuum workout for a few days and if you have diastis recti, you will see and feel a noticeable change. They say you see it first. Then others do but my husband saw crazy change after like 3 days. Suck it in ladies!
Yo, I appreciate the reasearch you did on this topic so you could educate us too! Like we got your personal tesrimony, but also factual information. Thank you so much for that intention ♥️🥺
Ive been lookingfor a good video on how to do it correctly for my students, a lot of people are holdingtheir breath or cant fully breathe while doingit, cant do that while dancing
I’m on day 2 with vacuums and also currently 8 weeks postpartum. Really looking into strengthening my core I feel so weak and fragile after 7 months of bed rest due to health problems. So far I can barely hold my breathe for 5 seconds standing and 10 seconds laying down😞 but ima keep at it.
I holds my belly in since a teenager n now I'm obese but the top of my tummy is always firm but since I got my first child my bottom tummy is soft. So I stop doing it how can I harden my soft fat ghut
Coz i wanna lose my tummy fat but not my butt coz all cardios lead to loosing both I don't wanna look straight 🙄 n I don't have gym time so home workouts
* --- I just learned about ab vacs a few weeks ago. I am a plus size woman. I've only done these for 5 x's daily for only 5 seconds each time. In two weeks time, I already see and feel a waist line. I am now doing them for 20 seconds per 5 times daily. It was recommended that I start off slow and easy so as not to get discouraged.
Did you feel anything while doing them?I'm plus size too and i mean, my stomach aint under my ribs like that when she does it lol. Bless hers and mine tho. Lol. She said she felt something but the only thing I feel is just a super "sealed in" feeling? Idk thats about it.
I've been doing these for about 2 months ..my husband looked at me the other day and was like hey I see u got a six pack forming there ... he doesn't even KNOW I've been doing this hahajaj yessssss
Well, since you are able to do stomach vacuums/ Uddiyana Bandha, have you looked into going to the next step for muscle control called Nauli Kriya? You also need good breathe control in doing it.
Adding to my morning routine, I've seen vacuums done by a few other youtubers but wasn't sure if I should / how to add this to my routine and now that I've seen a tried & true experiment with it I'm convinced!
I feel so confused by all these tutorials. Hold breath the entire time or do shallow breaths? Suck in as you exhale or suck in after you have completely pushed all air out. No one seems to in some sort of agreement on which one it is.
As a dancer I've been doing some pretty extreme sucking in during dance lessons for ages! Whenever I really straighten up I often do suck in my stomach and I think that might explain why I have a seriously tiny waist (19-20in at 5'2). I just do it kind of instinctively I suppose?
@。。i stan too many groups I'm not really sure. Seems to have worked for me long term, but it has been, what, three years? Same with Stephanie, I've managed to lose 1/2in off my waist while gaining but I think I'm probably lucky with fat distribution as well. I think whether this works or not really depends on the person. Perhaps it's also because of low body fat? I dunno because there are a lot of variables. It might not work for everyone but it worked for me and worked for Stephanie.
I took dance as a kid and id have to agree. People always tell me about my good posture. Even though I'm heavy now my stomach is still rather flat. Id have to credit it to that posture.
This was such a fun experiment and I was honestly so SURPRISED with the results! Let me know your thoughts on stomach vacuums and let me know if there are other things you want me to try out! I'd love to hear your thoughts! 👇🙏 I love you guys so much! 😘💕
*EDIT* Most of these clips are from the beginning of March (before putting on weight through my reverse diet). I am up about 5 lbs.. so just keep in mind these clips are about a month old.
Please please do a vegan food taste test! A restaurant and a grocery store version! And please come down to Fort Lauderdale and have a meet up :)
When r u gonna do the youtube give away? And u need to try the "ONE" protein bar. So good! And if u find the blueberry cobbler halotop ice cream flavor, u must try it!
Hi, Stephanie!
I'm following you recently. What is your degree?
I'm doing a phd in stem cell research for skin therapy. ☺️
Lots of love from Australia
Aren’t you supposed to exhale completely, rib cage lift, and hold the position without breathing? That’s why I can only hold them for a few seconds. I do more reps to make up for it but the technique is tricky with these.
Stephanie Buttermore can you do a video about love handles and back fat? :(
Im vacuming everyday i didnt change my waist size but it made our house clean
🤣🤣🤣🤣🤣 i lovvveeeee thisss
👏 Nice one
Lmaooo
omg THIS NEEDS MORE LIKES
😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
I also did stomach vacuums for a month. Every time I came near ice cream I vacuumed it into my stomach.
😂😂
I can’t with this comment 😂😂😂😂
😂😂😂😂😂😂
espressomakerdeluxe Lmaoo I screamed 😂
😂🤣🤣😂
I do this whenever a potential mate walks past.
Edit: Thanks for the likes and comments everyone. 😊
Mr T lmaoooo I love this
"potential mate" LMAOOO im dead
😂😂
This is hilarious. Good stuff😂
As a *woman* I find that very.................adorable actually.
Good comment.
It’s so hilarious how almost every workout video on TH-cam has a comment section that is pretty much just a free ticket to a stand up comedy show
I need to just subscribe to the comment section lol 😂
I once did 3 sets of 45 second vacuums every day for 2 weeks and went from a 28 inch waist to 27! i'm actually currently doing them again to see what happens
Go easy you dont want to loose your waist.
Did it get back to 28 after you stopped?
@@Siriusly10 you know it was such a long time ago it's hard remember. Eventually, yes. But I'm not sure if it was from stopping or just a bit of weight gain in general. Probably both
Tori'sStory Thank you for your reply ❤️ I’ll keep healthy eating in mind. Stay safe ☺️
@@Siriusly10 you're welcome!! Stay safe as well 💙
I did one stomach vacuum and I instantly had to go poop
Rida it makes me have to pee!😅
I farted 🤣
Lol
Yogi do it for digestion
I've read stomach vacuum is actually for better digestion so you're probably doing it right lol
Anyone else only know about stomach vaccums from vicky justiz? i love her haha
Me lol
yessss ;) also im the 100 like
Hey girl hey
me
Me 🙌🏽
Who else was doing stomach vacuums while watching?😆
hahahahahaha 🙋
me me!
I was taking a shit, is that the same, I'm emptying the vacuum 😂😂😂😂😂😂
Yup. 😂
Lol, you got me, as I was laying down. My stomach feels tinier already 😁
This is basically the physical therapy they give you for diastasis rectus after you have a baby. It does work, not just for appearance but helps you regain some stability again.
i watched this thinking the same. i had some stubborn diastasis rectus going on and a few days of this has helped a lot
Good to know... 4 weeks pp
Good to know! I have diastasis rectus and I was just going to do this and hope for the best. Lol
Hey can you teach me how to vacuum properly?
I wish someone with belly fat would do this and show the before and after pics..
It’s not gonna take away the belly fat 😂, just look up vids on how to loose it.
@@Catsgivemelife I thought reducing waist size would include losing some belly fat too.. I'm so fed up of trying to lose belly fat. I'm skinny all over apart from my belly and back.. i've tried everything on youtube..
It just makes your stomach shrink so you eat less and so it expands less when eating.
@@Shwashoo try Mr London fupa challenge.
@@ladyjvlogs7463 thank you.. will check it out now..
My yoga teacher does vacuums everyday and her waist is literally tiny
Tarnime Kandil I need to start doing these then
TK421ps S figuratively 😂😂😂
@@TK421ps lol ya i do
Yeah it’s a yoga a practice, I hope to see a comment about it
You're hot, but you're 🐈 KITTY is cooler.
I love 😺 CATS 😻.
This narcissism is tedious. To say the least.
tip: don't do this right after you ate... you heard it from me
Haha 😂
Why? What happened?
Ik I puked
Sinclaire Pelton omg 😭
I do it every time I eat and it makes it better
Idk why people are surprised, saying she is becoming obsessive or whatever. This is typical of bodybuilders but also... She has a double-major science bachelor degree, 2 masters degrees and a PHd. She is the Queen B of Type A personalities.
Edit: haha thanks to the 500+ who agree 😅
K D whatttt ?? Damn
@@isswaryaarjunan9266 haha ya id never seen her before but kept seeing comments about how her channel has changed. I went to see the fist video she ever posted and it was a day in the lab and she said she had had double major in bio and chem or something and 2 masters. Im assuming One masters for each major? She was in the process of getting her PhD. She got it recently i think
Well said, then again my degrees are only in HSAD/Behavioural Health ...then FASFA said no mo gur u betta work with what u got!!
Exactly!
I'm the 667th likes cause the 666 likes creeped me out
watching this a year later, it's frustrating to see all the people in the comments saying "well, she's naturally skinny, so it didn't matter anyway." steph has been very open with how hard she was pushing herself back in these days.
Yeah. I'm glad she looks so healthy now.
They need to see her video with her story. I cried. Stop the hate…share the love ❤️
At 4:44 I thought something was coming out of her belly button. It scared me. 😭
Hahahaha😂😂😂
😃😂😂😂😂😂😂😂😂
😆😆😂😂😂
LMFAOOOO 🤣🤣🤣💀💀
Hahhahahahahaha
Well I look like a walking air balloon, so I'm definitely going to try this
Eden M I am a walking air balloon
Tine Dulom same my friend... Same.
I'm also a chubbette right now but it's okay we're in control we can do thissss
Same here 😂
Can i join y'all ?
So this is basically the thing most of us females do when we gna take a full body picture lol
I literally do this 24/7 idk why it’s so hard for people lmao
@SrtaMelzinha Idk but when I do it I can breathe just fine lmao I'm probably weird af then
@SrtaMelzinha You're definitely supposed to breath while you do it. Otherwise the rugby players who did 45 minutes a day would be dead right now.
twenty øne virtual drummers Nah if you’re able to able then you’re not doing a vacuum
SrtaMelzinha you can breath during them just not very well lol
The beautiful thing about this exercise is you can do it anytime and anywhere. I do it everyday. While I’m driving, in the bed, watching tv, while I’m exercising, etc. my waist shrunk 2 sizes doing it everyday for two months. So basically I lost an inch a month. It’s so worth it, please try it.
For how many secs you hold it everytime time you do this exercise
The "vacuum" you are referring to is caused by the exhalation contraction of the respiratory diaphragm. Although the transversus abdominus is involved it is not the prime mover. Aside from narrowing the waist, diaphragm vacuum training is a great way to stretch, tone and strengthen your respiratory diaphragm, which will improve your oxygenation, energy, sleep and recovery. It's also a major workout for other vital systems in your body: Digestive, Nervous, Lymphatic, Circulatory
It's both - if you're doing it properly the TA is very much the primary muscle activated (as evidenced by the fact that you can fully exhale without vacuuming).
I'm glad you said this because another commenter said this exercise could damage "your breathing system" and didn't explain how. Even though my doctor told me it was one of the only safe exercises I should do for my condition. Thanks!
How does it help with circulatory system?
Well put nerd
o_o
Tip: wear a crop top and suck it in everywhere. You can get used to walking around like this. You will learn to breath while vacuuming. It really does help.
this is just unhealthy. your whole breathing system will be damaged as well as your ability to relax even when you want to.
@@thba1265 how is it unhealthy? I have diastasis rectii and have been told by my doctor and now a physiotherapist that this is one of the only safe exercises to do until the gap between my muscles closes. I really don't want to make it worse so I hope you respond because I want to start exercising as soon as I can!
HAHAHAH trueee.. wearing a crop top will automatically make me suck my stomach to the point where it isn't intervering my breathing lmaoo
U a genius
This is actually something I have done over a few months everyday. I do three sets of 20 sec twice a day and I've finally managed to be able to achieve the "vacuum look." For me I feel like it has definitely strengthened my core.
Hey good for you. Can you teach me how to vacuum properly?
teach me too
i actually love how every video is scientific as hell and like a science experiment
i just feel like im doing them wrong
raquel me too I feel nothing. My belly doesn’t even really go in. It’s just so fat
@gameplay for life girls that is funny but keep going and eat less carbs
For bicyclists out there, try this variation. While you are climbing a mellow hill and biking standing, do a vacuum and hold it. As your body naturally sways and bends side to side, keep contracting your midsection and obliques and TVA. Bending to sides while performing vacuums gives you crazy obliques without thickening your waist, which so many people are scared of when it comes to abdominal work. Vacuums will also make you more regular in terms of bowel movements, and smooth digestion is a huge benefit. Vacuums are just so beneficial when it comes to bulking also, maintaining a small waist while gaining weight is a 100% win, and visually improves your shoulder to waist ratio. Most of the time, people around you cannot tell you are practicing vacuums also, and they are convenient to do anytime, as long as you aren't stuffed with food. As for the video, great job. I personally did not document my progress or measured anything, but I have a good vacuum and have had many people make small waist comments. Vacuums will possibly make it easier to stay leaner also, since your waist will naturally stay tighter and you won't keep eating until you have a "food baby". I have never learned belly dancing, which would be a fun next step.
So where is my fat gonna go.....I have a gut if it could travel to my butt this would be a bonus
😂😂😂😂
there is a super funny video of a guy doing this at the beach when a girl walks by. he has it all sucked in, and after she is outta sight he releases his big beer belly and it literally knocks the table over. it's amazing how much one can suck in ... temporarily
That's so cool. I had no idea that vacuuming was even a thing lol
Stefani Gwen There are some pretty cool brands; Hoover, Dyson, etc. You should try it, it'll make your living space a lot cleaner.
Stephanie twinsss
Destiny 😂😂
Destiny literally stole my comment you thief
Same i just do it when im akward lol
Am I the only one who has sucked in their stomach naturally since they were young? My mom told me she did it and it became natural after I tried it once. It's weird to not suck in my stomach now
Sucking in your stomach all day is not the same
Used to do in school don't know why now I'm stopped and I realised I should start doing it again 😂
@@TerricaAmerica what's the difference?
Yea, I always do that too. My core is constantly engaged and I don't even realize I'm doing it. It's not until I consciously let it relax and stick my tummy out that I realize I've been holding it in the whole time. Idk, I guess I just assumed that everyone did that and didn't know some people don't. 🤷🏻♀️
Oh my goodness I'd say the same for me too... I just walk around sucking in my tummy...am in my 30s now with children and my stomack is still tinny
Those bodybuilders doing those vacuums at the starting ..genuinely terrified my soul....idek but bro...it’s jus something horribly wrong to watch those dudes doing that lol
Irza Khan Arnold Schwarzenegger
I think it’s important to note stomach vacuums CAN reduce the over all circumference of your waist, but from front to back. If your natural waist is straighter to begin with (like Stephanie’s) it will still be relatively straight no matter how many vacuums you do. Your stomach can definitely sit flatter the stronger your TVA is, but don’t expect a snatched hourglass waist from this exercise alone.
Suhanna De Silva was just gonna say the same. I think she should also mention that it depends on what body type a person has and where body fat is stored. For example, she is very lean to begin and has a very low body fat, doing the vacuums plus working out and diet won’t equal to a snatched hour glass waist
What Not To Do At a Stoplight Yeah bodybuilders and physique competitors mainly do them to keep their stomach flat but I feel like a lot of people (specifically women with a higher bf %) will see this and assume it’ll make them curvier 🤦🏽♀️
I watched your video, abs everyday for 6 months and started doing that in every warm up and throwing in the vacuum in between rest times. My ab development has been the best I’ve ever had in 5 years of bodybuilding. And my body fat is still sitting around 11-12%
Just wanted to thank you and Jeff for all the guidance
wow are you still doing vacuums?
I love how you include ACTUAL scientific papers and proffessional based information and trials.
Above belly button: -0.5 inches
Bellow belly button: -0.75 inches
Wait, what?
@@llamalyrics7549 the woman in the video Lost those measurements in a month
@@ophelia16mc Oh, I thought those were her waist measurements 😂😂 I was like wtf
MR Shely thank you!
I should've looked at the comments first oof
first two weeks: 3x 20 seconds each
last two weeks: 3x 60 seconds each
These are sooooo hard! big part of of my postpartum recovery and I'm so glad I learned about them.
Those results are pretty amazing because her waist is already snatched and you'd think she'd have to remove a rib or something in order to make it even smaller
I wish I had muscle like that, must physically feel amazing, she’s also pretty as hell
you can work for it
B Yeah, but at this time she’s revealed that she really DIDN’T feel great and was unhealthy. If you can achieve it the healthy way then sure, but what you see of her in this video looks better than it actually is. She’s gained a lot of weight now and trying to get her healthy back on track
Tauby Girl Idk why you felt the need to say all that. No one cares. We just think she’s cute lol.
random commentary I think it was interesting to know what she went through to get there and that it wasn’t the healthiest. I struggled with nutrition too and I’ve learned that in order to look like the people you look up to you have to pay a price whether it’s healthy or not, and I was stupid and obsessed, she is beautiful but you can be beautiful and sick. My main focus is being healthy and it’s good to know what to use as an influence and what not to.
random commentary cus some people might be aspiring to look like that, which is okay. But just letting them know what she went through for it
I didn’t know this was a fitness thing, I’ve been doing this in class since 8th grade bc I heard it made your stomach smaller
did u hold ur breathe??
@@90i3xiwus no you’re not supposed to hold your breath. imagine sucking your belly button into your spine if that makes sense, but keep your breath normal!
Lol! I said the same thing!🥴
instructions unclear: vacuumed my stomach everyday
Damn.... Seeing how you changed a year later is kind of mind blowing.
Ironically this is an exercise that is recommended for women who are postpartum to help strengthen their core and bring the abdominals back to where they are supposed to be. I did this postpartum and it helped me out, so I’m sure it would help train a waist that didn’t go through the trauma of child birth as well. 😌
Hi Stephanie! I am currently a physical therapy graduate student, so I found your video super interesting! I find all of your videos interesting, actually. The abdominal vacuum you showed is also called abdominal hollowing, so if you wanted to look more into what the literature says about vacuuming, that's another search term you can use. Studies have shown how abdominal hollowing can help with pelvic floor, balance, low back pain, and many other things! I love you and all your videos! Keep up the good work!!! :)
can we just take a moment and admire her AMAZING makeup skills?! you go girl!
I was like oh please! Now I'm like IT WORKSSSSSSS. I have a TUMMYYYY that sags...gosh! But this has given me more result than any other work out! Thank youuuuuuuu
Hw long u have to hold it in everyday?
@@whoKnew1621 20 to 30secs 5 reps is recommended or as many times a day. Start with less if you are just beginning
@@covyekelenye4482 ok thanks, will try it.
I'm soooo glad you tried these out! I experimented with them for awhile, but gave up because I didn't feel I was doing them right or getting results. I'm going to give it another gooooo!!! Thankssss! ❤
Saaame here!
Yeah they’re harder then they look. . Im gonna focus on consistency.
This year you're pretty much nailing the abs development!
@Sequoiah Dreams lol wow you were spot on, she stopped doing body building now because she lost her period and she was always hungry because she was starving herself to look shredded. This lifestyle clearly made her sick and i just hate that all the videos where she is promoting her unhealthy orthorexia are still up and she is still monetizing off of them. Disgusting!
@@pincopallino8176 I know, it's insane to me as well. Everyone's out here calling her brave and it's like... she did this to herself. She's not fighting back against anything or anyone. Nobody forced her to starve herself and get ripped. Nobody put a gun to her head to reinforce gender stereotypes, nobody was pressuring her to look a certain way... she did it all to herself lmao. And now she's going out saying how she's tired of all the pressure women get to look perfect and blah blah and how she's going to fight back against the industry. She's fucking gross. She did the extreme dieting, extreme workouts, extreme cheat days, and now extreme "all in" videos all to gain viewers and remain a relevant youtuber and make a good buck $. She's put on 35lbs of fat since all in. Watch how she turns around in a few months saying how she feels so pressured from the way she looks and she's gonna try to go back to how she looked before and keep getting more money promoting eating disorders 🙄
Pinco Pallino The fitness community on TH-cam doesn’t say a peep about this shit because it’s all bullshit and lies. Unhealthy “influencers” promoting and pushing products for unhealthy lifestyles, and everyone follows and supports blindly because they “look” healthy or are “body positive.” Especially the females. And guess what? Half of them are starving and live on a kale and supplements diet.🤣 And they get botched implants and such to deceive viewers on how they “earned” their figure. Just like the guys that are on all sorts of unhealthy shit to get big. It’s hard to find natural, genuine fitness influencers that don’t have some sort of complex or hidden agenda. This girl here is literally flip-flopping from one unhealthy extreme to another.
I love your scientific approach to experiments on your videos
I used to lay down and do this for 45 min while watching tv and I could feel a difference the next day
I will definitely be doing this and will let you know my results in the next 6 months! I weighted in at 230 lbs. December 26, 2019. Since then, I have lost over 40 lbs. I still have almost 20 lbs. that I am trying to lose. Even though I have lost the weight, my waist size hasn't changed much. I am hoping for a dramatic waist reduction in the next several months. I know it takes time. I am sure that this will help. It can't hurt.
What happend?
@@XsunnyEunhae12 I have learned that this is a journey and not a race. After years of abuse, I had unrealistic expectations. I have not yet reached my desired weight but slowly, I have experienced so many other changes. It has been quite the journey!
OBSESSED with ur videos! Motivates me to keep working out :)
When I do before and after measurements, I measure in centimeters vs inches because it’s easier to measure the progress. It’s also more motivating since it’s on a smaller scale(:
Steph how do you stay so consistent with all the these challenges? I admire that so much about you 😭 I tried doing abs everyday and failed hahaha
Stephy Moon form a habit Because motivation/emotions are ephemeral
And don’t be afraid to perform core work, mobility and stability work outside the gym
Getting a buddy helps! I am doing a push up challenge with my boss and that’s great motivation for me to do them and do them well 😂 and I’m doing a burpee challenge with my mom, having that accountability helps and makes it more fun!
Now in days people only do things when they have motivation but that's the problem you need discipline and she enjoys doing it so makes it easier
2396 p Motivation is one of many emotions which are fleeting. you have to get the fucking work done because it’s part of your plan/lifestyle despite how you “feel” sometimes. And if you don’t like it get the fuck out of the gym and eat yourself to get casted on my 700 lb life ,on TLC at 5pm’s west coast time , and stop taking up space or using the machine or cable I am probably waiting for.
First, Woahh girl u look gorgeous without makeup!!
Second, am 19 years old, 161 cm, fluctuating between 51 kilo and 53 but currently 52.5.
I accidentally started doing stomach vacuum exercise before I hit 17 during my high school days. I’ve been working out on and off since I was 12 so no my abs were not new to anything. I used to suck in my stomach as much as I can during my elliptical workout and twisting my waist as much as I can while holding the elliptical handles. It sort of made me feel I’m getting a needed stretch so I loved it and did it on and off during my 30 min elliptical session to avoid injuries (maybe total of 10 min) then I proceeded to do my normal, sort of easy abs workout after that cardio session.
Now, I don’t know if it’s correlated or not, but I was checking my stomach by a coincidence on the mirror after 1-2 months (can’t quiet remember) and I high key found a mannequin waist line! My low fat percentage, 80% healthy lifestyle and not-so-sluggish abdominal muscles helped the overall look.
My senior year started and everyone started noticing it and giving compliments of how small I looked from my upper body. I felt reallyyyyy feminine and small.
But.. My energy went lower after the school days so I was not motivated enough to do what I called elliptical-waist-twisting and the result starting fading away bit by bit though my stomach stayed flat since I didn’t change the other abs workout. But now I know the reason and I’ll be starting them again in the summer vacation after my I’m done with my medical exams in few weeks.
Ps: I won best body in my graduation. And I also don’t know if it’s correlated but I really pooped like a master in those days. I advice everyone to not give up to small results. Have a belief that change is going to happen. My results glamoured after 1 or 2 months. Take a before pics, eat clean as much as you can, and enjoy being active.
Belly vaccums are given a special name in yoga namely uddiyan bandh which in India has been practised by people from all walks of life for thousands of years .
I saw this video when it was posted, but seeing it now after you went all in.. It's so weird, I think you look so much healthier now. And like the mindset you have now is healthier. Tbh it seemed like you were fixated on your appearance and controlling it in an unhealthy way, and now you just actually love your body. You're such a fucking inspiration.
Could you make a video on your experience with losing muscle/strength (or both) on a cut? I've barely seen any females talking about this on youtube. And it would be intresting to know if theres any difference between women and men cutting when it comes to keeping musclemass.
maddie I second this! From the data currently presented (as far as I know), is that maintaining your current lifting routine while cutting is ideal. Some strength gains can even be made in a cut, but unless you are making newb gains - muscle mass cannot be built in a deficit. Hopefully Stephanie and chime in and correct me where I’m wrong. A video on this would be AMAZING to see!
Totally suffered from that. :(
yesss please
@Espe Dixon is on the right track. You shouldn't loose muscle on a cut.
@@MeleDrummer Some fitness people I follow say muscle loss is unavoidable even if its very small, where as others say muscle loss shouldn't happen and sometimes you can even gain muscle if done correctly. What do I believe? Or do you only start to lose muscle if getting very lean?
I did this after I had a baby. I would do them in the car , during commercials while watching tv, and also while brushing teeth. This definitely works and very noticeable.
1) I love that you explained it so well 2) that you are very realistic about setting goals and expectations 3)and that you showed how to incorporate it into your daily life style 💕Great Job
This is the first youtube whose comments are so funny I actually let the video go till the end
You're dedication and curiosity is always so inspiring! In the 6 month follow-up, I'd love to see more measurements taken (maybe plotted against time to see your progression?) to account for any bloating or other factors. Awesome video!
She can't take off that many more inches without going straight skeletal. It's interesting to experiment but she isn't going to have a dramatic before and after. But she's healthy, that's great.
It’s awesome she’s stopped restricting and feels healthier now (:
I LITERALLY WAS LOOKING UP THIS TOPIC A FEW DAYS AGO..
WWWWHHHHYYYY THIS JUST POPPED UP..
You are the bestttttt.
I am 52 years old... This is an old trick that my mom taught me at 13years old...
To relieve menstrual cramps... Lie on you back and try to pull your belly button to your spine.... She would then push down on my abdomen and the cramps would ease.... As I got older I would do it... I didn't know this technique has been given a name
That’s interesting!
Wise mom!
Cause I read that it’s best “not” do when on period.
Me after eating a tub of ice cream and an entire chocolate cake-trying to convince myself that I do not have a food baby now and that it totally won’t affect my weight
Girl you don’t need to be any thinner
Yea I feel like she’s at unhealthily low weight
CHSNY ASMR she knows what she’s doing.
neauntv sure
Dem right I can see all her ribs
my feet passion this has nothing to do with how thin she is
It’s what I do everyday in front of the mirror...wondering what I’d look like if I were thin 😂
Wow stephanie. youve really grown since then. I am proud of your journey you are so brave to do this publicly
i've been doing this and a few ab workouts for a few days, and my stomach is at 22 inches!
That’s way too skinny your waist you mean your stomach is inside you.
Welp my stomach is approximately 39 times bigger than hers so... guess I better get started. 🤓
This alone won’t work
sackboydrake an 81 foot waist lmfao
😂😂😂😂🤣🤣🤣🤣
😂😂😂
Ve, Its a start. Don’t be a hater...
Jayne Mansfield had the best stomach vacuum ever
And here I am eating the 3rd slice of cheese cake of the day while watching you training your non existing waist in addition to your heavy exercise routine:D
I can't believe this is about to be exactly one year in two days!
I SINCERELY SINCERELY appreciate that you include your reference list in the description box. Thank you!
Hello,
I love working out. Yes, I will definitely try abdominal vacuums. I went from a 27'inch waist to a 34 inch. I went from 115 lbs to 130lbs. Now, I am in training to drop some inches. Making working out a discipline in my life, and being committed to it is key. Thank you for sharing. Starlette
I'd love to see a video that covers the alleged health benefits of vacuums, since some people say they wrap around your lumbar spine and therefore provide a stronger/more controlled lower back.
Alberto Rangel yes it’s used in yoga a lot !
I actually learned the vacuum at the doctor to help me with back pain.
This is how the stomach should be held during all exercise. I’m a ballet dancer and holding our abs this way is the reason for our incredible strength and balance. These principles are used in Pilates, Yoga, and martial arts as well. It’s like having a natural weight belt. There is lots of science behind it.
@@Honeyfaced1 thank you!
Stephanie, there is a strong chance you might be perfect. Keep it going girl! These movements are great for building diaphragm strength, we do this in Jiu Jitsu. Look up Rickson Gracie and his breathing exercises. Seated isometric crunches/ holds are also great as a follow up superset exercise.
So I had a gut that I could not get rid of. Poor posture and lower back pain. Trying to have better posture felt unnatural if not painful. I started venturing more into lower ab workouts and found vacuum videos like this. Which YT algorithms lead me to Diastis Recti videos. Diastis Recti is separation of the abs. And is more commonly known as "mommy tummy" but I am not a mommy. But there are other ways that you can get this and men can get it too. Normal ab workouts further the separation. Also planks. Certain yoga poses. Etc. Anything that causes your internal organs to hang low really. I started doing research and found out a few lifestyle changes to make like knealing to pick things up, instead of bending over. Basic changes that are now changing my life. And I traded in my standard ab workouts for vacuums and diastis safe workouts. Now I'm working out less and losing more inches. I'm convinced now that I can see it in many other women. Low shoulders, curviture in the lower back (aka lower back pain) and what some women call the "second butt" or the "front butt" or in other words, their gut. Women that I know workout regularly and try very hard but still can't lose the pouch. I would suggest to everyone to try a serious vacuum workout for a few days and if you have diastis recti, you will see and feel a noticeable change. They say you see it first. Then others do but my husband saw crazy change after like 3 days. Suck it in ladies!
Yo, I appreciate the reasearch you did on this topic so you could educate us too! Like we got your personal tesrimony, but also factual information. Thank you so much for that intention ♥️🥺
This technique is used in yoga/ pilates when done the right way. Thanks for your video very informative.
I use it at pure barre. I like doing it!
Same with ballet
Ive been lookingfor a good video on how to do it correctly for my students, a lot of people are holdingtheir breath or cant fully breathe while doingit, cant do that while dancing
I’m on day 2 with vacuums and also currently 8 weeks postpartum. Really looking into strengthening my core I feel so weak and fragile after 7 months of bed rest due to health problems. So far I can barely hold my breathe for 5 seconds standing and 10 seconds laying down😞 but ima keep at it.
YOU CAN DO IT!!!
This is precisely why I've installed hardwood floors. So I don't have to vacuum.
I holds my belly in since a teenager n now I'm obese but the top of my tummy is always firm but since I got my first child my bottom tummy is soft. So I stop doing it how can I harden my soft fat ghut
I did this all my life without knowing and I swear it works. I always have a flat stomach regardless putting on weight other areas. Do it!!!
Really?
Coz i wanna lose my tummy fat but not my butt coz all cardios lead to loosing both I don't wanna look straight 🙄 n I don't have gym time so home workouts
* --- I just learned about ab vacs a few weeks ago. I am a plus size woman. I've only done these for 5 x's daily for only 5 seconds each time. In two weeks time, I already see and feel a waist line. I am now doing them for 20 seconds per 5 times daily. It was recommended that I start off slow and easy so as not to get discouraged.
So do you just suck in your stomach and hold? You don’t tighten the muscles like pushing out?
Did you feel anything while doing them?I'm plus size too and i mean, my stomach aint under my ribs like that when she does it lol. Bless hers and mine tho. Lol. She said she felt something but the only thing I feel is just a super "sealed in" feeling? Idk thats about it.
@@driverdown789 you're doing it right!! are you still doing vaccuums?
No i felt like I was doing it wrong lol. Im about to now!!
I've been doing these for about 2 months ..my husband looked at me the other day and was like hey I see u got a six pack forming there ... he doesn't even KNOW I've been doing this hahajaj yessssss
You are so beautiful and glowing and most of all smart!
Ikr. THIS is goals! And a good role model for girls✨, not just beautiful looking empty vessels-typical insta glamour "models".
💪
Great clarity. Thank you!
Well, since you are able to do stomach vacuums/ Uddiyana Bandha, have you looked into going to the next step for muscle control called Nauli Kriya?
You also need good breathe control in doing it.
Adding to my morning routine, I've seen vacuums done by a few other youtubers but wasn't sure if I should / how to add this to my routine and now that I've seen a tried & true experiment with it I'm convinced!
Oh wow, that is awesome! Thank you for sharing! I'll remember this for next time! :)
Could you please do a video on reverse diet? Love your videos as always!
I have quite a few 👋🏻
I do them all the days I’m in the gym and I absolutely love how effective and amazing they are!
That was great! Vacuums totally work for me! Could you link your little gold bracelet please? Thank you!!! Be safe!!!
Surprisingly it reduces your appetite....yess
You know what I’m going to do this, with all the talk about the vacuum lately why not. I’m going to try it for the next 30 days ✊🏽
Make sure you don't pull back the wrong area... I did it and my balls went missing from sight😆😆😆
Love your experiments! Could you do a video on women taking creatine? I always hear about men but never women.
can you do a vacuum tutorial? I've only found ones from really buff and experimented guys and it's really not the same
Rosario Mata U should watch Vicky Justiz, she did a couple videos about the vacuum exercise 😊
also look up nauli breathing, as it is the same thing as far as I can tell, but has some better tutorials
I feel so confused by all these tutorials. Hold breath the entire time or do shallow breaths? Suck in as you exhale or suck in after you have completely pushed all air out. No one seems to in some sort of agreement on which one it is.
th-cam.com/video/V0-Vro-26Go/w-d-xo.html helpful when trying to learn how to perform stomach vacuums
@Dien M th-cam.com/video/V0-Vro-26Go/w-d-xo.html check it out ! This may help you with form! I know it did with me.
Good job on the research and thanks for the shout out to the bodybuilders and especially for showing The Arnold. 💪🏿
As a dancer I've been doing some pretty extreme sucking in during dance lessons for ages! Whenever I really straighten up I often do suck in my stomach and I think that might explain why I have a seriously tiny waist (19-20in at 5'2). I just do it kind of instinctively I suppose?
@。。i stan too many groups I'm not really sure. Seems to have worked for me long term, but it has been, what, three years? Same with Stephanie, I've managed to lose 1/2in off my waist while gaining but I think I'm probably lucky with fat distribution as well. I think whether this works or not really depends on the person. Perhaps it's also because of low body fat? I dunno because there are a lot of variables. It might not work for everyone but it worked for me and worked for Stephanie.
I took dance as a kid and id have to agree. People always tell me about my good posture. Even though I'm heavy now my stomach is still rather flat. Id have to credit it to that posture.
@@christinabrenneman7641 same lol my teacher demands that we stand straight more than she demands us stretch!
Dancing inspires one to better posture… including tightening the abs.
You are, hands down, my favorite fitness you tuber. Random but-Is that an I watch or versa?
Desi Nicole I wonder the same !
She wears a versa