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6

Stomach Vacuum is contracting the transverse abdominis or TVA. Doing it regularly helps you tighten up those muscles which is both aesthetically desirable and has other health benefits. Aesthetically desirable because it makes your waist look smaller (front-to-back width) and helps you keep your stomach flat and tight while resting/walking. TVA also plays a ...


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For esthetical reasons, there is no point in doing fast abdominals. It might increase the reflex arc, and as such give you a higher tonus and firmer abs though; I've noticed a slight difference. The main reason for doing fast abdominals is to gain functionality and speed. If you are playing any sports then it will better your performance. I am a ...


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You may already know this, but it's my understanding that diet is a key factor in getting your six pack to reveal itself. In other words, you can have rock-hard abs, but nobody will see them if they are covered up in a layer of fat. As has been pointed out, I didn't include information about exercises. Here is a link that should help educate people on how ...


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The Rectus Abdominus contains tendinous intersections that go across the muscle belly, dividing the rectus abdominus into 6 or 8 "packs". Whether you have a 6-pack or an 8-pack is determined by your genetics. A combination of diet and exercise reveal the abs. Strengthening the rectus abdominus and surrounding musculature will improve the relative size of ...


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The best thing you can do, is to forget about trying to consciously tense your abs during daily activities. There is nothing inherently wrong with relaxing the stomach muscles, especially during normal activities. For example, consciously keeping your abdomen pulled in all the time can restrict basic bodily functions like breathing or digestion. If you ...


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You cannot spot reduce fat in a particular area. If you do a great deal of abdominal exercise you will end up with great abs, still hidden under your fat. The way to great visible abs is to reduce overall fat and the way to do that is to eat less calories than you expend. As 'they' say "Abs are made in the kitchen, not the gym"


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You may have problems with posture. Check if you dont have a case of hyperlordosis. People with hyperlordosis have their lower back muscles picnched too tightly, causing the pelvis to tilt forward, stretching the abdomen and making it stand out and look round, regardless of the amounts of fat on it. Its hard to say if this is your case, especially without o ...


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Most of us think we are eating healthy. However, without tracking what you eat (and drink), it’s mostly a guess. And, while there’s no way to spot reduce your “small beer belly”, you can drop excess weight by consuming less calories than you expend. But, in order to do that, you first need to know how many calories you are consuming on a daily basis. Pay ...


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I think the most important is what you eat. Search information of a what to eat, basically is avoid sugar, eating a lot of vegetables and having a low-calorie diet. The second step is burn calories, to do that you can run or swim. It's necessary to do cardiovascular activity. Rely on frequency of your cardiovascular activity on week, you will see the ...


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Unfortunately, while you say you have a small stomach, if you cannot see your abs, you are not lean. Leaning out is up to your diet, not exercise. The simplest thing to do if you want to lose fat and lean out quickly (this is assuming your entirely healthy and have nothing like diabetes or anything else ) stop eating all the foods with sugar in them. Check ...


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As @Adam Orth pointed out, a six pack is less a question of training as much as an excises in reducing body fat. For men, your body fat needs to drop to the region of < ~12%- 10% before the banding created by the rectus sheath cause the Rectus Abodminus to bulge between the tendinous intersections that traverse the muscle. That said, any exercise such as ...


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Yes. What he seems to be doing is a mix of Kapalabhati breathing and a stomach vacuum. He's mostly sucking in his stomach in such a way that it flattens. He also sucks in the sides of his stomach while pushing out the abs to make it look like he's controlling his obliques and serratus.


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I can't speak too much to the stomach vacuum itself, but this is basically an isometric exercise, one where you're working one set of muscles against another, here your abdomen and your lower back muscles. My suspicion is that the benefit of this exercise is less a strengthening or toning of the muscles, and more a matter of teaching yourself to hold that ...


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We're all different, but the good news is we're not so different that you need a special routine because you're Indian. There are specific foods which are harder to tolerate for some groups than others (for example, northern Europeans can digest cow's milk more easily than most other people), but there will also be a significant difference within populations....


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The most common thing I could find when searching "ball near navel" was a hernia. A hernia is not normal, but neither is losing all your muscle within a month. The thing is without an official medical diagnosis it isn't clear exactly what it was--because it could also have been a tumor. When dealing with a hernia, you really shouldn't do any heavy lifting ...


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This is half an answer, but should help. Drink water when eating gels (usually has caffeine I believe) during a race, and dont drink Gatorade. Alternatively, drink Gatorade when not using gels but still drink water. For any sugar or carbohydrates eaten you need water to help digest it and use it, so people usually talk about finding a balance. From my ...


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Plenty of people have make training on an empty stomach a regular practice - see leangains.com An illness induced fast of a day or less will have little effect on your muscle mass. Fast actually increase Growth Hormone secretion. Besides, do you really think people are so fragile? How would humans have survived our past with the many times where food was ...


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I read that Olympic level lifters will see a 10% loss in performance after 4 weeks of no training. To put that in prospective, that's going from squatting 300 to 270, and it's not going to take those folks a long amount of time to regain that (barring other injuries or problems). Exact numbers are hard to peg because of various factors that go into muscle ...


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What exactly do you mean by energy levels? Accept the fact that your body will sometimes fail you, just let it rest and get back to work as soon as you feel well. Any muscle loss due to not being able to eat and train properly for such a short while is miniscule.


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There are two likely hypotheses. Visceral fat. Massive abdominal and lower back muscles. If it's visceral fat, chances are you can't do anything about it without hitting underfat levels. If it's massive abdominal and lower back muscles, I would suggest you cherish these and consider seriously picking up powerlifting. It's possible to have your body ...


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Hi I am a senior student in an accredited University in Florida in an exercise physiology program. Trust me when I say this, ABS ARE MADE IN THE KITCHEN. Contrastingly, a majority of the population believe that they dont possess abdominal muscularity, but in fact we do. How else is our lumbar spinal column supported throughout anterior sagittal motion? Lets ...


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Are you talking about a "six pack"? That's essentially one muscle, called the Rectus Abdominus. They are always there. You can induce hypertrophy, an increase in size (of the muscle cells), but that's limited. As someone stated in another post, abs are built in the kitchen before they're built in the gym. As a strength professional, I lean away from ...


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