“Vacuum”: the most effective exercise for a flat tummy

“Vacuum”: the most effective exercise for a flat tummy

Just one exercise, regular performance of which, will help to correct the waist and make the belly flat.

Vacuum: indications for use

One of the most problematic areas on our body is the abs. It so happens that we can train in the gym, often run in the morning, adhere to a proper diet, and the insidious relief will not appear on the body. It is believed that to lose weight in the waist, you need to pump your abs as much as possible. But this is not quite the right statement, because you need to understand that strength exercises do not always give the desired result. Why does this happen? Because of the intense power load, fat is transformed into muscle, so the belly still does not look flat. One of the most effective exercises for the correction of the problem area (both for women and men) is considered a vacuum.

What is the technique of performing the exercise based on?

Exercise vacuum is a combination of several techniques that must be performed under certain conditions. The vacuum technique itself came to fitness from yoga nauli. Similar exercises are also found in bodyflex – gymnastics based on the principles of aerobic breathing.

How effective is the performance of this exercise?

Exercise vacuum is considered one of the most effective exercises for increasing the tone of the internal transverse abdominal muscles and giving the abdomen a flat shape. However, it is worth noting the fact that the effectiveness of the vacuum is not scientifically confirmed.

What exactly trains this exercise?

This technique allows you to work the transverse abdominal muscle, which holds all the internal organs. In fact, it is because of its relaxation that the abdomen does not look ideal. During sports or strength exercises, the main load is on the external and oblique muscles of the abdomen. Having pumped up these muscles, the abdomen, of course, will look tighter than before training, but because of the relaxed transverse muscles, it still can not be flat.

How to perform the exercise correctly?

The essence of this technique is extremely simple. All you need is to retract the abdomen to the limit and hold the muscles in this position for about 20-30 seconds. In this case, it is very important to master the breathing technique. Any exercise vacuum is performed on a full exhalation.

Technique of the exercise:

– Take the initial position – it is necessary to lie on the floor or bed. Alternative: start performing the vacuum from a standing position.

– Take a few inhales and exhales, then carefully exhale the air from the lungs – so that it comes out completely. Hold your breath for a couple of seconds, pull in your abdomen so that the navel is glued to the spine (as in the video) and maximally tense the muscles of the abs, concentrate on the work of the muscles. In this position, try to keep the abdomen as long as possible. One contraction should be 15-20 seconds (or as long as you have enough strength at first).

– When the time and strength are over, calmly inhale and relax the abdomen.

– Restore breathing and repeat.

How often should it be practiced?

To get visible results, you need to perform it daily for 3 weeks. Gradually, the muscles will become toned, and you will no longer have to make efforts to control the abdomen. The exercise is performed 5-7 days a week, 1-2 times a day for 5-15 repetitions in the morning on an empty stomach, after training.