Kneeling Vacuums AKA The Cat Vomit Exercise
Like 1 Dislike 0 Published on 24 Jul 2012
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Updated, HD version of this exercise:
http://www.youtube.com/watch?v=M4jETz-5GcI
This is part of the exercises in the Six Pack Success eBook and engages the TVA, or transverse abdominis muscle which hugs the back and sides of your abdominal wall, and helps you get a "ripped" look.
The TVA is also called the "corset muscle" and cinches your waist. You can do vacuums standing as well but kneeling gives you extra resistance from gravity. Tim Ferriss popularized this version of vacuums and called it the Cat Vomit exercise because apparently you look like a cat vomiting when you do this exercise....lol!
1. Kneel on all fours with your hands under your shoulders and exhale all of your air out forcefully.
2. Suck your belly button in as hard as you can and try to make it touch your spine. Keep your chest open.
3. Hold for 10 seconds
4. Inhale and exhale once normally
5. Repeat for a total of 10 repetitions
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