Get a Smaller Waist with This Exercise!
If you’ve perfected vacuums, you’re going to love this exercise. If you haven’t perfected them just yet, please check out my video on vacuum progressions, as it will help you get the hang of the exercise within minutes:
Vacuums and vacuum crunches train the transverse abdominis, or TVA. Think about this muscle like an internal girdle, as strengthening it can reduce waist circumference. It can also build core strength and help with injury prevention. Adding the crunch element to it also trains the “6-pack”, or rectus abdominis.
To set up for vacuum crunches, you’ll need a high pulley cable, rope, and a yoga mat or balance pad. If you’re training at home, a resistance band anchored to the top of a door frame works very well. Grasp the rope or band and get into a kneeling position, rounding your lower back slightly to help engage the abs. Make sure the rope or band is secured and fixed. Take a deep…