Suck It Up

[Future]

I forget where I stole this:

"Stomach Vacuum

Here’s a movement that will help you control your breathing, as well as some of the smaller muscles that surround your rig cage. It was a favorite of Frank Zane, a former Mr. Olympia. And it contributed greatly to my ability to project my rib cage during my chest poses.

Lie on your back on the floor. Make sure your stomach is relatively empty. Place your hands across the bottom of your rib cage and the top of your abdominals. Take a normal breath and forcibly blow out as much air as possible. This should require about 10 seconds. Now here’s the challenging part: Suck in your stomach to the maximum degree — while not taking in any air during the process. If you’re doing it properly, you’ll feel a concave formation — which is called a stomach vacuum — under your lower ribs.

You won’t be able to hold the vacuum very long. Try it several times while lying down. If you feel a little light-headed, that’s normal. Rest a little longer between repetitions.

Stand now and try the vacuum in front of a mirror. Remove your shirt so you can see what’s happening. At first, the vacuum is more difficult to do standing than lying, but with a little practice you should be able to master it in a standing position. Then, you’ll want to apply it while contracting your arms and chest, as well as other muscle groups. That’s not easy to do initially, so you’ll have to practice it repeated for several months.

But it’ll be worth it when you’re able to expand your rib cage and chest and ease into a stomach vacuum — while walking on the beach this spring and summer."