Musclemania Junior Onome Egger has the vacuum pose mastered. The 6'2", 230 lbs., 20 year old says, "The Transversus Abdominus and Lumbar Multifidus are the inner abdominal muscles. The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.
To practice just ad 5 sets of 20 sec vacuum holds (seated/standing or on your knees and arms) to your abs workout!
I will focus on that now for the next 4 weeks.