T Nation

Power Breathing??

Could someboby please suggest a good power breathing (zane, arnie) workout? I’ve just discovered that I’ve totally neglected this facet of ab training. Thanks!

Not sure exactly what you mean by power breathing, but Alessi has a good program at T-mag called “The Lost Secret of Ab Training” that should help you out if you’re talking about vacuum-style stuff.

Bending the Fire:

Inhale and flex your abs. At the same time contract your rectal sphincter as if you are trying to stop yourself from going to the bathroom. Expel the air forcefully in 3-5 seconds while keeping your sphincter contracted, glutes flexed, and butt pulled up. Your tongue should be pressed against the roof of your mouth and the exhalation should be more of a "hiss" than a breathe (think of an air pump releasing pressure into a tire "hssssssssstttt"). Be sure to breathe from your throat and not into your cheeks like a chipmunk. You should feel a tight cramp in your abs at the end of the exhalation.

3-4 sets of 10-15 spread throughout the day, everyday should suffice. The technique will tighten the underlying transversalis abdominus as well as bring out many striations in the rectus. It might even get your deadlift moving; as the abs are heavy stabalizers in the movement.

thanks a bunch man! Just what I was looking for.

bump

I use a tube to increase resistance. Well worth the $1.50 at home depot. I bought 1/4 and 3/16ths