Stomach Vacuum Workout for Flat Abs
Vacuum: the most effective exercise for a flat stomach
Vacuum: indications for use
One of the most problematic areas on our body is the abs. It just so happened that we can train in the gym, run often in the morning, adhere to proper nutrition, and the insidious relief will never appear on the body. It is believed that in order to lose weight in the waist, it is necessary to pump the abs as much as possible. But this is not a completely true statement, because you need to understand that strength exercises do not always give the desired result. Why is this happening? Due to the intense power load, the fat is transformed into muscle, so the belly does not look flat anyway. One of the most effective exercises for correcting the problem area (for both women and men) is vacuum.
What is the technique of performing the exercise based on?
Vacuum exercise is a combination of several techniques, which must be performed under certain conditions. The vacuum technique itself came to fitness from Nauli yoga. Similar exercises are also found in bodyflex - gymnastics based on the principles of aerobic breathing.
How effective is this exercise?
Vacuum exercise is considered one of the most effective exercises for increasing the tone of the internal transverse muscles abdomen and flattening the abdomen. However, it is worth noting the fact that the effectiveness of the vacuum has not been scientifically confirmed.
What exactly does this exercise train?
This technique allows you to work out the transverse abdominal muscle, which holds all the internal organs ... In fact, it is precisely because of her relaxation that the belly does not look ideal. During sports or strength exercises, the main load falls on the external and oblique abdominal muscles. Having pumped up these muscles, the abdomen, of course, will look more toned than before training, however, due to the relaxed transverse muscle, it still cannot be flat.
How to do the exercise correctly?
The essence of this technique is extremely simple. All you have to do is pull your stomach in 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 vacuum exercise is performed on full exhalation.
Technique of the exercise:
- Take the starting position - you need to lie on the floor or bed. Alternative: we begin to perform a vacuum from a standing position.
- We take a few breaths and exhalations, then carefully exhale the air from the lungs so that it comes out completely. We hold our breath for a couple of seconds, we draw in our stomach so that the navel sticks to the spine (as in the video) and we strain the abdominal muscles as much as possible, we focus on the work of the muscles. In this position, try to keep your stomach as long as possible. One contraction should be 15-20 seconds (or as long as you have enough strength at the beginning).
- After the time and strength, we calmly inhale and relax the stomach.
- We restore breathing and repeat.
How often training is neededto go?
To obtain visible results, you must perform it daily for 3 weeks. Gradually, the muscles will tone up, and you no longer have to make an effort to control your stomach. 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.