My abdominal vacuum routine

[Microbikiniman]

Hi, guys: The abdominal vacuum works the internal abdominal muscles (the transverse abdominis and the internal obliques). Here is my routine: Do this exercise on an EMPTY stomach (first thing upon arising is ideal; you may drink some water first.)Stand up straight in front of a mirror (ideally right in front of a full-length mirror), hands on hips (or resting lightly on the glutes, which is what I prefer) shirtless, upper torso exposed to the top of the "package" (a good time to wear that favorite lil' thing or go nude!) Before beginning the exercise, study your navel's shape as well as its distance above the "package" in your reflection in the mirror. This is your baseline, and the navel's reflection in the mirror will be your sole visual focus throughout the exercise, as a handy supplement to maintain to maximum muscle tension. Begin your navel focus and then breathe in deeply through the nose. Next, exhale fully through the MOUTH while you watch yourself draw the navel in towards the spine as deeply as possible. When the navel has reached its maximum depth, note it's new shape and distance above the package. Using the reflection, maintain the navel's new shape and location for a count of at least 20 seconds (working up to 60 seconds max). While holding the navel in this position, resume breathing, but shallower (continuing the maximum muscle tension you created in the ab muscles). After you complete your count, release the ab muscles and navel to baseline, resume normal breathing and pause for a few moments before the next rep. Do one set of five reps once daily. That's it. I hope you'll enjoy trying it. Let me know why you think of it and what it does for your abs. (My whole ab shield has visible results.)

[kenadam]

How is this even related to "Bikini Talk"?

[TANGA TANGA]

How is this even related to "Bikini Talk"?

Good question(lol). My guess is that because more of your abdomen is exposed in a bikini, than say boxers,it helps improve the overall aesthetic.

[Microbikiniman]

Tanga Tanga is right. I posted my abdominal-vacuum routine to go along with the other posts which have tips about suits to look into, manscaping and the like. One of the great advantages in enjoying microwear is the chance to show off the "fruits of your labors." Certainly the results of bodybuilding in general, but especially great abdominal development when you are wearing a microbikini or thong! Working the internal abdominal muscles develops a sound core. With regular practice, your navel will become a focal point of health and pleasure (really great to experience with a spouse or partner!). Give it a try, and let us know what you think!