stomach flatening, possible?

[Terrymundo]

got me a gut. some fat yes, but also my hard muscle and guts do push quit far out. not really aesthetic. Can anyone help me with exercises to flatten it out? i hear conflicting arguments that training abs further will increase size around the waist.

help a brother out

[gringo]

Arnold wrote an article whinging about some of the protruding guts of some of the mordern bodybuilders where from memory he recommended practising stomach vacuums several times a day everyday. You could give that a try.

[FellowshipOfTheRon]

Arnold wrote an article whinging about some of the protruding guts of some of the mordern bodybuilders where from memory he recommended practising stomach vacuums several times a day everyday. You could give that a try.

yeah this is the one. if you have that african kid belly but abs on the front then do stomach vacuums daily.

the other possibility is bloating from what you're eating (some even get it from creatine), maybe you got gas troubles

if it's just a big belly no muscle on top then obvious answer to that is fix diet, go do cardio

[Pseudonym]

In addition to the rectus abdominis (front "6-pack" abs) and the obliques (side), you've also got the transverse abdominus (TVA) which you don't see, but acts as a sort of criss-cross brace inside your torso.

By strengthening the TVA, you can pull your stomach in. And yes, stomach vacuums are a good way of training it.

I also do an exercise where I set a cable machine to chest height, then stand with hips locked side on, arms locked straight in front, and twist from the torso. It's not a very good explanation, but maybe someone knows the name of this exercise and can find a video!

[Terrymundo]

will give these vaccums a crack. so what do i do? suck in my gut for a few seconds and repeat X amount of times?

what about roll outs with a the wheel? tried them a few time. tough for a fatty like me

[Mcmass]

[quote name=

I also do an exercise where I set a cable machine to chest height' date=' then stand with hips locked side on, arms locked straight in front, and twist from the torso. It's not a very good explanation, but maybe someone knows the name of this exercise and can find a video!

Its a good exercise, there are lots of variations. Cable chop is the exercise name, can check vids on youtube for it. It is a hard one to learn without someone standing by that knows how it should look and feel, but you can't really do to much harm by doing it incorrectly.

Vacuums can be of use, just when at home, work or just waiting in line somewhere practice lifting the chest and "pull" the stomach in and hold it there, for no set time just do it on and off through the day.

Its not going to give you a six pack but can decrease some protrusion of the belly :wink:

[Riccardo]

How effective is the cable chop exercise? Does it cause much activation of the obliques? would prefer not to further develop obliques as they already get enough stimulation.

[farrout]

When doing vacuums, try to get your navel to touch your spine & breath normally. You want to draw your stomach in & up.

No need to even think about your chest.

[Mcmass]

The chest lift moves the diaphragm up which gives more room for the vacuum.

Just try it, sit down slouching then try again with better posture/chest up.

[crazyfacials]

In addition to the rectus abdominis (front "6-pack" abs) and the obliques (side), you've also got the transverse abdominus (TVA) which you don't see, but acts as a sort of criss-cross brace inside your torso.

By strengthening the TVA, you can pull your stomach in. And yes, stomach vacuums are a good way of training it.

I also do an exercise where I set a cable machine to chest height, then stand with hips locked side on, arms locked straight in front, and twist from the torso. It's not a very good explanation, but maybe someone knows the name of this exercise and can find a video!

Wood chopper?

[r.norvegicus]

In addition to the rectus abdominis (front "6-pack" abs) and the obliques (side), you've also got the transverse abdominus (TVA) which you don't see, but acts as a sort of criss-cross brace inside your torso.

By strengthening the TVA, you can pull your stomach in. And yes, stomach vacuums are a good way of training it.

I also do an exercise where I set a cable machine to chest height, then stand with hips locked side on, arms locked straight in front, and twist from the torso. It's not a very good explanation, but maybe someone knows the name of this exercise and can find a video!

Found this one on youtube might be helpful Brah

[crow#zero]

I have a very similar problem. For such a long time I presumed it was all fat as when I stuck in my gut I can see the fat under the skin, but when Im relaxed my gut almost hangs out like Im pregnant.

Googled around and found this thread on bb.com

http://forum.bodybuilding.com/showthrea ... =130876763

I set up my own short plan to correct my posture and along with stomach vaccuums hope to get it all back in shape.

Unfortunately I've just not had the time / been forgetting to do these exercises lately.

[Terrymundo]

was doing vaccums yesterday at home.

Girlfriend says: "what the f*ck are you doing?"

Me: "flattening my stomach"

she lol'd

[FellowshipOfTheRon]

was doing vaccums yesterday at home.

Girlfriend says: "what the f*ck are you doing?"

Me: "flattening my stomach"

she lol'd

don't worry, focus on being able to breathe naturally while you're doing it so your face doesn't look like it's gonna explode. and remember what mcmass said about the chest. it gets easier, eventually you can just do it anywhere, anytime without anyone noticing

[Pseudonym]

Ah yes, wood choppers is a good name for them. :nod:

Good video, CF. I set the cables higher than he has, and I don't twist quite as much - probably only about 30 degrees either side of centre. I think with an extended range of twisting, you start to bring in more obliques and less TVA (but I'll test that at the gym today). I also often hold a vacuum while doing wood choppers - not sure whether it mechanically makes any difference, but it seems to help the mind-muscle connection to mentally focus on the TVA.

[eatliftrest]

In addition to the rectus abdominis (front "6-pack" abs) and the obliques (side), you've also got the transverse abdominus (TVA) which you don't see, but acts as a sort of criss-cross brace inside your torso.

By strengthening the TVA, you can pull your stomach in. And yes, stomach vacuums are a good way of training it.

I also do an exercise where I set a cable machine to chest height, then stand with hips locked side on, arms locked straight in front, and twist from the torso. It's not a very good explanation, but maybe someone knows the name of this exercise and can find a video!

Found this one on youtube might be helpful Brah

Intredasting. Will be giving this a go

[Daz69]

got me a gut. some fat yes, but also my hard muscle and guts do push quit far out. not really aesthetic. Can anyone help me with exercises to flatten it out? i hear conflicting arguments that training abs further will increase size around the waist.

help a brother out

If you want to loose that pushed-out gut look, you need to come off the gear... Especially the orals... It seems to be the first thing to grow and the last thing to go down... Sucks but thats how it is....

We've had a bollocking for doing direct abb work, compound sets that activate the whole core is what we've been advised.. Side bends especially can increase width...

[tomsammce]

I think he natty daz...

[Pseudonym]

If you want to loose that pushed-out gut look, you need to come off the gear... Especially the orals... It seems to be the first thing to grow and the last thing to go down... Sucks but thats how it is....

Is it actually the gear though, or the increased food you eat while on the gear? I've found that even while on a natural bulk, the sheer volume of food seems to stretch the stomach (and yes, this is entering broscience territory now!) - conversely, after a few weeks of not force-feeding myself, the stomach seems to shrink.

[Daz69]

If you want to loose that pushed-out gut look, you need to come off the gear... Especially the orals... It seems to be the first thing to grow and the last thing to go down... Sucks but thats how it is....

Is it actually the gear though, or the increased food you eat while on the gear? I've found that even while on a natural bulk, the sheer volume of food seems to stretch the stomach (and yes, this is entering broscience territory now!) - conversely, after a few weeks of not force-feeding myself, the stomach seems to shrink.

Yes Pseudo the volume of food does appear to make a difference, but underneath that there does seem to be something else going on.... When I have come off, or when I now cruise that swollen belly look does go, even though my food intake is similar....

[Chemo]

If you want to loose that pushed-out gut look, you need to come off the gear... Especially the orals... It seems to be the first thing to grow and the last thing to go down... Sucks but thats how it is....

Is it actually the gear though, or the increased food you eat while on the gear? I've found that even while on a natural bulk, the sheer volume of food seems to stretch the stomach (and yes, this is entering broscience territory now!) - conversely, after a few weeks of not force-feeding myself, the stomach seems to shrink.

Yes Pseudo the volume of food does appear to make a difference, but underneath that there does seem to be something else going on.... When I have come off, or when I now cruise that swollen belly look does go, even though my food intake is similar....

Agree with this, upper abdominals, delts and chest swell up within a few weeks, when I had done test e.

2nd time bicycling now, doing prop, sust and eq at the moment and the effect wasn't like last time. Something to do with the ester and water weight?

A lot of variables between the two experiences but has to be something with the gear that swells up that gut some what. Much more noticable then any dietary change.

[AZIDE]

.

[Chemo]

":2v54qtru]

Agree with this, upper abdominals, delts and chest swell up within a few weeks, when I had done test e.

2nd time bicycling now, doing prop, sust and eq at the moment and the effect wasn't like last time. Something to do with the ester and water weight?

A lot of variables between the two experiences but has to be something with the gear that swells up that gut some what. Much more noticable then any dietary change.

or underdosed/fake gear?

nah definitely not fake man, still interested to know what causes the puff.

bump

[In_Flames]

Is it actually the gear though, or the increased food you eat while on the gear? I've found that even while on a natural bulk, the sheer volume of food seems to stretch the stomach (and yes, this is entering broscience territory now!) - conversely, after a few weeks of not force-feeding myself, the stomach seems to shrink.

Yes Pseudo the volume of food does appear to make a difference, but underneath that there does seem to be something else going on.... When I have come off, or when I now cruise that swollen belly look does go, even though my food intake is similar....

Agree with this, upper abdominals, delts and chest swell up within a few weeks, when I had done test e.

2nd time bicycling now, doing prop, sust and eq at the moment and the effect wasn't like last time. Something to do with the ester and water weight?

A lot of variables between the two experiences but has to be something with the gear that swells up that gut some what. Much more noticable then any dietary change.

I agree. Nothing beats that first bicycle ride.

[Farksake]

Probably unlikely but do you have Lordosis? I see it in a lot of guys who don't do enough work on their transverse abdominus, and have weaknesses in their glutes and "lower abs".