When preparing for a fitness competition bikini event, having a small, tight waist is a major advantage. One of the best-kept secrets for achieving this look is the stomach vacuum exercise, an old-school technique designed to strengthen the transverse abdominis (TVA). This deep core muscle acts like a natural weight belt, wrapping around the midsection and pulling it in for a flatter, more controlled appearance.

Mastering stomach vacuums will not only improve your waistline but also enhance your core control during posing on stage. Whether you're new to bodybuilding or looking to refine your physique, incorporating this technique into your routine can make a significant difference in how you present yourself in bikinis for bodybuilding competitions.

Why Building Your TVA is Essential for Competitors

There are 4 ways to do this exercise and each get harder while building your TVA. Here is what you need to know about this essential muscle:

·       You cant narrow the width of the hips but you can control the width from the front to back.

·       The TVA runs left to right around the midsection creating a “suction” when you contract it will act as if you are wearing a weight belt.

·       The TVA prevents back pain and helps with posture once you strengthen this muscle.

·       To train the TVA you will start with the supine vacuum (lying on back) then progress to the other 3 - quadruped vacuum, seated vacuum and then functional variations.

As your TVA gets stronger and you feel the exercises get easier, you can progress and move towards the next step. Now get your posing suit ready and let’s get started!

Supine Vacuum (Beginner Level)

If you’re looking to get started in bikini bodybuilding competitions, this beginner exercise is a good place to start. Begin by lying on your back with your knees bent and feet flat on the floor.

Step 1: Exhale slowly, emptying your lungs completely. This will allow your diaphragm to rise, maximizing TVA contraction.

Step 2: Pull your belly button inward, drawing it as close to your spine as possible. You should feel a deep “suction” effect in your core.

Step 3: Hold this position for 30-60 seconds, breathing lightly.

Step 4: Perform 10 sets, 3-4 times per week on an empty stomach.

Once you can hold this position for five one-minute sets, move to the next variation.

Quadruped Vacuum (Intermediate Level)

This version increases difficulty by incorporating gravity.

Step 1: Get on all fours with wrists aligned under shoulders and knees under hips.

Step 2: Slowly exhale all your air, then pull your navel inward toward your spine.

Step 3: Hold for 30-60 seconds, breathing lightly.

Step 4: Once you can complete three one-minute sets, move to the seated vacuum.

Seated Vacuum (Advanced Level)

This variation challenges core stability even more which will be a massive help when mastering posing to shine in your competitions.

Step 1: Sit on a sturdy chair or surface without leaning against anything.

Step 2: Exhale fully, then draw your belly button inward.

Step 3: Start with 15-30 second holds, gradually working up to one minute.

Step 4: Continue practicing until you can maintain the position while breathing naturally.

Functional Vacuum (Expert Level)

The final progression involves standing or posing while keeping the TVA engaged.

Step 1: Stand tall with hands behind your head or flexing your lats.

Step 2: Exhale, then pull your navel inward toward your spine.

Step 3: Hold the contraction while maintaining natural breathing.

Step 4: Once you can pose with a tight core while breathing normally, you've mastered the exercise!

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