What’s up handsome physique maxxing appreciator,

We all know that the V-taper for men is what the hour glass figure for women is.

Inherently attractive, ingrained deep into our biology. We can’t escape nature's beauty code.

And the truth is, it’s in your power to improve your own proportions.

There’s hormonal biohacking and what I like to call it - mechanical biohacking.

Bodybuilding is the perfect testament to morphing your body.

Wide shoulders, small waist… Some of it is given through bone structure, and the rest of it can be molded.

And I’m showing you how and why, with one particular exercise:

ACHIEVE TOTAL STOMACH CONTROL

Why you should practice vacuums

One particular thing molding you - improving your v-taper - is the stomach vacuum.

An almost lost art from early bodybuilding, slowly making a comeback. Shrinking your waistline, giving you a more aesthetically pleasing look.

(trust, it's been scientifically verified - decrease in waist circumference without changes in body composition).

Even if you don’t do bodybuilding or identify yourself with it, this exercise is so easily integrated into your daily routine. With an incredible high ROI, taking only a few minutes out of your day.

No other exercise targets your transverse abdominal muscle (TVA) so effectively as this.

Improving your core control and overall posture. Massaging your internal organs and charging you up with energy.

How do you start?

Put in simple terms - it’s just sucking your stomach in.

You might already be able to do it very extensively and get the hollow look. Or you try it and don’t reach a full suck in like a Mike Mentzer did.

This was the case for me as well. But I learned it, achieved muscle control and unlocked something new in my body.

Beginner Routine

If you can’t reach a full vacuum this is how you start.

(IMPORTANT: In any case, always do it fasted in the morning. Only takes 5-10min out of your day and you’re done. Next best time is after a gym session.)

Get on all 4’s on the floor like shown in the picture, or lean over your bed. It is the easiest position.

Exhale all your air and then try to suck in your abs as much as you can. Hold this for at least 10 seconds. Release and rest for 10-20 seconds. Breathing deeply and rhythmically.

Do this for 5 sets EACH DAY. Don’t become discouraged, it takes a few days (took only little over a week for me). At some point you suddenly build up the connection.

Once that happens you can pat yourself on the back. Congrats! New skill in the game of life unlocked.

Stay here for another week and become accustomed to it. Increasing the time of sucking in to 15-20 seconds. Then you can progress to the routine I have implemented...

Advanced Routine

This is where if done for several weeks you’ll notice a huge difference. Generally more upper body control and upright posture.

WHAT I DO:

I always do 30 seconds of vacuum holds followed by 20-30 second rest. 8 rounds in total. But you can also stick to 5 and still improve.

Starting out 2 sets leaned over the bathroom sink and holding onto it (yeah, I do it directly after showering and brushing my teeth).

Next 2 sets standing upright, arms hanging down. Or more advanced, arms over head. Getting into the Frank Zane pose (see above).

Followed by 2 sets seated.

Finishing with 2 sets lying down on my back.

I do it in all these positions because they give me a different feel. Making sure I target the TVA out of every angle and getting the most amount of improvement.

A more simplified version would be to just do 3-4 sets leaning over the sink (or anything else), followed by 3-4 sets standing up.

Always holding for at least 30 seconds. Work yourself up to it, if it's too difficult. Starting with 15 seconds, adding 2-5 seconds every week.

Not much of a rocket science, eh?!

Doing it daily makes sure it becomes a habit of yours. Once truly mastered you can also take rest and do it whenever you feel like it.

But best be sure to maintain it with at least 3 sets daily. It’s a huge difference leaving it out for a few weeks again.

Keep sculpting,

Marcel