What happens to your body if you do a vacuum every day?

What happens to your body if you do a vacuum every day?

Five minutes a day for a flat belly and a slim waist.

Are you still intimidated by videos on social networks with belly retraction? You are simply not aware of the effectiveness of this exercise. Well, you should be! Vacuum helps to strengthen the abdominal muscles and improve the work of internal organs. We tell you how to perform this exercise to achieve results.

The exercise is also suitable for men. Don’t they want to speed up their metabolism, “turn on” the abdominal muscles and make the endocrine system work better?

How muscles work

One of the most difficult muscles on the abdomen is the transverse abdominis. It is not very easy to pump it up, but it is because of its weakness that the fat layer is formed. With classical exercises you work the rectus abdominis (upper and lower abs). Vacuum helps to engage both superficial and deep muscles of the abs, including transverse muscles.

What else is useful vacuum

Zoogynists and athletes use this exercise to reduce the volume in the waist and create a flat belly. It turns out that even Arnold Schwarzenegger still used it for this purpose. Indeed, the actor had a very narrow waist, and at the expense of this created a desirable V-shape of the back.

5 minutes a day.

Performing the exercise daily will reduce your waist by 3 centimeters in a week. And that’s not just words. Fitness blogger Alice Zakrevskaya conducted an experiment in which she did a vacuum for five minutes a day for a week. And the result did not wait for itself. Perhaps you can do even better.

When to do a vacuum

Fitness trainers assure that the best time for vacuum is in the morning. And it is better to perform the exercise on an empty stomach. It will “wake up” your metabolism and start a powerful blood flow to all organs. On a full stomach, the exercise will not give in immediately, and breath-holding can worsen your health, so do not risk it.

Contraindications

First of all, the exercise should not be performed by pregnant women, as well as during critical days.
Also beware of the vacuum should be people who suffer from acute diseases of the abdominal cavity and pelvic organs, chronic digestive diseases in moments of exacerbation and tumors.

How to perform the exercise correctly

For best results, stand in front of a mirror to see your progress and improve your technique.

1. Take a deep inhalation using your abdomen.
2. As you smoothly exhale, pull your belly forward and backward.
3. Hold your breath and lock yourself in this position.
4. When not breathing is no longer possible, release your belly.
5. Take a smooth breath.

Perform the exercise several times. For beginners, 3-5 repetitions are usually enough.

Lifehack: to make it a little easier, lean forward and put your hands on your knees. Your stomach will practically pull itself up to the spine, and you will feel the tension of the transverse muscle better.