Short Table Of Muscle Control Exercises – The Maxalding

Short table of MC exercises 37
Body part Exercise name Description Picture
Abdominals MC­vacuum Stand erect with body
relaxed, especially the
abdominal wall, the
legs and the back.
Concentrate in you
breathing and in the
action of the serratus,
but don't force the inhalation
at all. Keep
your legs comfortably
straight, but relaxed.
Inhale with the effort of
your serratus mainly,
keeping the thorax expanded
forward, but
don't raise your chest.
Sometimes a very
slight downward bending
of the lower back
and the head can help
to relax the abdominal
muscles. When you
feel that your lungs are
filled without any strain,
concentrate in your
diaphragm and exhale
the air from the lungs
explosively, but without
any effort, keeping the
thorax expanded by
the action of the serratus.
The external air
pressure and the inertia
of the diaphragm
motion must be
enough to complete a
perfect vacuum.
Copyright © 2004 Juan Antonio Martínez Rojas – All rights reserved