Exercise vacuum and benefit classes. The best exercises for a thin waist (vacuum)

Everyone wants to have an attractive figure with a thin waist and a flat stomach. But one day, looking in the mirror, we notice sagging sides and a protruding belly. Then we make a firm decision - to immediately take care of ourselves, get rid of the hated kilograms. Many will say that sports and diet will help solve this problem. This is undoubtedly true. But not everyone can stick to a strict diet, go to the gym and spend hours working out their abs. This is where alternative gymnastics comes to the rescue, which does not take a lot of time and money.

What is a stomach vacuum

Unusual exercise is recommended by many fitness instructors for those who are just starting to improve their figure, and for those who have been doing this for a long time. It is a mistake to believe that to reduce your waist you only need to pump up your abs - in this case, the fat layer will remain in place, and the stomach will become visually larger. To get a lean body, you must first remove fat. This is why the abdominal vacuum technique was invented. Exercises can be used by thin people who may also experience muscle sagging.

Abdominal vacuum exercise is a set of techniques that are performed in a certain way. Abdominal training is practiced in yoga, bodyflex, fitness, and is also great for doing on your own at home. The essence of the exercise is to draw in your stomach to the maximum, hold it in a tense state for about 30 seconds using the correct breathing technique.

The results of the abdominal vacuum exercise are enormous. It helps to strengthen the transverse muscles, which are responsible for ensuring that the stomach does not protrude and is flat. Regular exercise helps burn visceral fat, is an excellent prevention of prolapse of internal organs, and improves digestion. In addition, they help the intestines work properly, form a waist, flat abs, and significantly improve posture. If you do exercises correctly, all organs are enriched with oxygen, which makes a person more cheerful and self-confident.

How many times to vacuum the abdomen?

Hold your breath longer each time, starting with 15 seconds and working your way up to 60 seconds. This is one repetition. You need 3-5 such repetitions. Do the exercise at least 5 times a week.

Of course, the results from performing the “abdominal vacuum” exercise can only be obtained if you do it regularly. Make yourself a habit - wake up, do a vacuum, and then have breakfast and other things to do.

Start with the easiest option - a vacuum lying on your back with your legs bent. When you can do a vacuum with this technique for 60 seconds, move on to the version on all fours. Then sitting on a chair (without leaning on the back). And the most difficult option is standing.

When you have mastered the most difficult option, begin to strain the transverse muscle throughout the day (a “lighter” version of the vacuum, without holding your breath or strongly retracting your abdomen). If you have a sedentary job, this is especially useful. Don't slouch and hold your stomach. Over time, you will begin to do this automatically. But without fanaticism, you don’t need to constantly press your navel to your stomach as much as possible. This can disrupt the functioning of internal organs, even to the point of their prolapse (visceroptosis).

Benefits of vacuum exercises for the abdomen

If you do this exercise daily, you will see great results in just a month! Many note that they not only reduced their belly size during this period, but made it completely flat.

This effect is achieved thanks to the toned transverse abdominal muscle, which can also save you from problems with internal organs. In addition, fat will be gradually removed from the abdominal area, which will ugly thicken the waist.

Girls on critical days should refrain from performing the exercise.

Do you want to lose weight? Then these articles are for you

Contraindications for abdominal vacuum exercises

Despite the many advantages, the exercise is not without its disadvantages, which consist, first of all, in contraindications to performing the element. It is not recommended to perform a abdominal vacuum for persons:

those suffering from stomach ulcers, duodenal ulcers and other diseases of the abdominal organs;
those at any stage of pregnancy and during their critical days should also not exercise immediately after childbirth;
have undergone surgery in the recent past;
having lung and heart diseases, because The exercise is based on deep breathing work with breath holding.

Vacuum exercise options for the abdomen

Vacuum in a lying position. The easiest type of exercise to learn, it involves the athlete taking a position lying on his back. In this version of the exercise, the load on the spine is minimal, which allows you to focus on breathing technique.

Vacuum standing on all fours. A more complicated version of the exercise, in which an isometric contraction of the abdominal muscles is performed from a position resting on the knees and palms. In this case, the athlete has to exert more effort to keep the muscles in a tense state, resisting the action of gravity. Otherwise, the movement technique remains identical to the basic one.

Vacuum sitting. As in the classical variation, in this case the spinal stabilizing muscles are additionally involved. To make the training task even more difficult, some people perform an ab vacuum while sitting on an unstable support, such as a fitball.

Vacuum exercises for the abdomen video

Alternating abdominal vacuum with abdominal exercises

At the last stage, we begin to train all the abdominal muscles: from straight to transverse. At the same time, when performing any abdominal exercise, we begin to simultaneously pull the navel towards the spine. The simultaneous contraction of these muscles increases the intensity and effectiveness of the workout.

A couple of tips on the technique of executing the program:

try to always keep your back straight, do not round it;
perform the element slowly, controlling both breathing and tension of the abdominal muscles;
while working, pull the transverse muscles as deep as possible inward, as a result, the waist will become directly above the ilia;
When exhaling, try to completely empty your lungs;
do not hold your breath for less than 10-15 minutes - there will be no effect from the training.

A few words about how many times to vacuum the abdomen. Over time, the breath holdings were determined: you need to start with fifteen seconds, bringing the time to one minute. You need to do three to five such repetitions. From a lying position, if you feel great, you can increase the number of repetitions to ten, or even fifteen.

Video training for beginners. For those who don’t want to watch the intro, turn it on from the 5th minute.

Not every girl can boast of a thin, defined waist and a flat tummy. If you don't have an ideal figure or have excess fat on the sides, don't despair! The vacuum exercise will help you get rid of the hated layer, make your waist slim, and reduce your tummy. Find out more about the technique of doing it.

What is a stomach vacuum

How to do the abdominal vacuum exercise correctly while lying down

Please note that not every beginner can do the exercise correctly. To get used to the technique, you can start with the simplest variety - the lying position. It is advisable to practice next to a mirror to monitor the correctness of actions. When the body gets used to this position, you can move to your knees. Step-by-step instruction:

in a lying position, bend your knees, place your arms along your body or spread them to the sides;
keep your back straight;
relax, slowly begin to exhale air;
when the lungs remain empty, pull your abdominal muscles as deep as possible without breathing;
imagine that you need to touch your navel to your spine;
remain in the position for about 20 seconds, after the specified time has elapsed, take a small breath and hold on for the same amount of time;
exhale, relax, restore your breathing.

How to do the vacuum exercise while sitting

It is more difficult to do in a sitting position, because the stabilizer muscles of the back are involved in the work. First you need to sit on a hard surface or fitball. Further actions:

place your palms on your knees;
place your legs at an angle of 90 degrees;
let your feet be on the floor;
exhale, pull your navel towards your spine;
try to hold the tension for at least 30 seconds;
exhale, repeat 3 times;
If dizziness occurs, you can not hold your breath or make it shorter.

How to do the abdominal vacuum exercise correctly while standing

Excellent results are achieved when performing the exercise while standing. There are 2 variations: when a person stands up straight, lowers his arms, legs are shoulder-width apart, and when he leans on something, tilting his body slightly forward. The last pose is often used by bodybuilders. Abdominal vacuum technique:

take a pose;
exhale through your mouth, releasing all the air;
relax your lips, do not hold them with a pipe;
make sure that the lungs remain empty, then draw in your stomach strongly;
hold for at least 30 seconds, or better yet, about a minute.

How often to do abdominal tucks

To quickly lose weight, exercise should be done regularly, preferably several times daily. The optimal time is in the morning on an empty stomach, in the evenings. In a month the results will be noticeable. At the very beginning, it is recommended to repeat the training in the chosen position at least 5 times for 10-15 seconds. After getting used to it, the number of stages and time should be increased, for example, hold your breath for up to 30 seconds.

Charging can be done throughout the day, for example, while standing in line or sitting at your desk. Over time, the muscles will get used to the tense state and acquire tone. If it is initially difficult to do the specified number of approaches, you can start with a smaller number. The main thing is to work, breathe correctly, constantly work on yourself and strengthen your abs.

Agree, everyone wants to have a beautiful, slim, fit figure. A flat tummy looks so delicious that you want to throw the refrigerator off the balcony and completely forget that there is food in the world. And look at those models who have a stunning narrow waist. How did they achieve such a fabulous result? Why doesn't anything work out for you? Maybe you're doing the wrong set of exercises? Dear friends, to keep your tummy in great shape, you need to do a stomach vacuum. This procedure will help reduce the fat layer in just a few sessions.

What is a vacuum for the abdomen: the essence of the technique and effectiveness

This is a unique breathing technique that allows the belly to shrink and melt before our eyes. It's very simple, you don't even need any sports equipment. These are ordinary abdominal retractions that last 20-30 seconds. The main thing is to inhale the air correctly and not let it out, to work with all the muscles, not just the abs alone. Don’t try to immediately get rid of extra pounds in a couple of days. The vacuum was created not in order to lose weight, but in order to keep your body in good shape, to be able to tighten your stomach and muscles. This is the best strength exercise for the abs, several times more effective than the plank (unless, of course, you hold it for 4-5 minutes without a break). What is the effectiveness of vacuum exercises?

Getting rid of the condition of abdominal distension, i.e. you build strong abdominals. Your stomach no longer falls forward, no matter how hard you try to push it out. As a rule, more than half of people suffer from underdeveloped transverse abdominal muscle, which not only brings maximum discomfort, but generally, as they say, interferes with life.
The layer of fat decreases, but this happens only 2-3 months after the start of abdominal retraction training.
Narrowing the waist, drawing relief, again - don’t expect quick results.
Development of strength of the transverse abdominal muscles.
The ability to breathe deeply, openly, without pauses.
Beautiful toned flat tummy. This is the equivalent of doing abs every day for 30 minutes without stopping.
Spinal straightening, no back pain.
The ability to perform exercises without going to the gym.

How to do a abdominal vacuum while sitting

This complex is for advanced people. Therefore, if you are just starting out, it is best not to progress to a sitting position. Take a chair, sit down on it, straighten your back. At this time, your hands should be on your knees, and your chin should be lowered, but not too much, do not press it to your chest. Take one slow breath in through your mouth and exhale loudly through your nose, while simultaneously drawing in your stomach as much as possible. Hold in this retracted position for 5-10-15-20 seconds. Then, exhale through your mouth with the same loud sound. To make it easier, you can make the sound “h-ha!” when exhaling. Each time try to pull your stomach in more and more. The approximate number of repetitions is 6. After this, take a break for 10 seconds and proceed in the second circle.

Abdominal vacuum exercise lying down

Vacuum for those who have just started training. In general, this option is considered the most “light”, i.e. the simplest. Take a rug or something soft and flat. Lie on your back, legs bent at the knees, feet should remain flat on the floor. Place your arms along your body without touching it. Exhale all the air from your lungs through your mouth, try not to leave the slightest hint of oxygen inside you. Then, tighten your abs and pull your stomach towards your spine. Ideally, it is best to hold out for 30 seconds, but beginners are allowed to hold out for 15. There should be exactly 5 such repetitions. You cannot hold on without air for a long time, otherwise you will become very dizzy. The abs should be tense for as long as you can do it. After this, repeat the vacuum again.

Technique for performing abdominal vacuum while standing

This exercise is recommended for everyone; there is no division between beginner and advanced. Place your feet shoulder-width apart and lower your arms along your body. Exhale everything in your lungs through your mouth. After this, inhale very noisily through your nose and pull your stomach in as much as possible so that your ribs are visible. Hold your muscles like this for 20-35 seconds. Then, exhale through your mouth with the sound “h-ha!” Retract your stomach again for 10-15 seconds. Now, you can relax and return to your original position. Number of repetitions – 5. If it is uncomfortable to hold your arms along your body, you can put them on your belt or simply raise them up.

Exercise vacuum on knees

The pose should be on your knees; place a soft mat under them. Place your hands on your knees as well. Squat down a little, but not all the way. 20 cm is the optimal distance that should be between the pelvis and heels. Keep your back straight, point your body much forward. Exhale slowly through your mouth. The next breath should be taken through the nose and at the same time, draw in the stomach as much as possible. You need to hold this position for 20-30 seconds. As soon as he exhales with the sound “h-ha!” – be sure to pull your stomach in even more. Hold for another 10-15 seconds. Exhale through your mouth and return to your original position. The number of repetitions can be varied from 3 to 6. Is it uncomfortable to perform a vacuum exercise on your knees? Then, stand on all fours, since the technique is the same.

Contraindications

Unfortunately, not all people benefit from a vacuum. For those who have problems with the kidneys, heart, or blood vessels, it is best to abandon the exercise and find an alternative to vacuum. Also, this physical exercise should not be performed by pregnant women and those girls who are about to begin menstruation. In any case, before joining the ranks of vacuum hobbyists, it is best to go to the doctor and get checked for any serious illnesses, during which it is not recommended to resort to a vacuum. Pregnant mothers can easily start exercising after giving birth, after 2-3 weeks. And don't worry about the milk, it doesn't go to waste. Exercise frequency has no effect on breastfeeding at all.

Common beginner mistakes

Don't worry if something doesn't work out the first time. Everything doesn't always have to be perfect.

Be sure to rest for 40 seconds between sets. Don't exhaust yourself - it will be unnecessary.
Don’t overeat before the exercise, otherwise it will be very difficult to make a vacuum, and you will constantly feel a heaviness inside that will press all day long. In general, it is best to do a vacuum in the morning, after drinking only a glass of water. If you have eaten, then start the exercise no earlier than 2.5 hours later. Also, it is best to eat a light salad of vegetables than to gorge yourself on meat.
During the first classes, dizziness is a normal process. Based on the assumption that your body is not yet accustomed to such an exercise, it is in a stressful state. In addition, you may want to sleep and yawn. All this is due to the fact that the body does not have enough oxygen. Remember that the more practice, the more effective the vacuum will become for the body. All unpleasant symptoms will definitely go away if you exercise every day.
Very often, if the vacuum is performed incorrectly, a strong stabbing sensation in the stomach begins. If you feel such a sharp pain, stop the exercise immediately.
Don’t get yourself into a state where your head starts to feel terribly dizzy and you want to fall off your feet. It is best to take a break, wait a moment and start the exercise again. If the body generally feels unwell and very weak, it means that it is simply not accustomed to such a duration of vacuum. Instead of 20 seconds, try to hold out for at least 10.

Never give up your efforts halfway. Each workout only makes you stronger and strengthens your fighting spirit. Everyone once starts small, they fail at many things, but people do not give up and move forward, overcoming all obstacles and, most importantly, overcoming their laziness. You can hardly see the result in a month, but if you perform a vacuum for six months or even more, then even your friends will begin to envy and ask which trainer you go to.

Ideal for those who need motivation

Did you know that the technique of properly retracting the abdomen is the best favorite exercise for Hollywood stars? For example, the well-known Arnold Schwarzenegger in his youth had an excellent body and physical fitness, and also made videos for those who want to learn the correct vacuum exercises. The popularization of the technique of correct inhalation and retraction of the abdomen became so famous that many people followed Arnold, buying CDs with his training and standing in front of the TV to repeat the same thing. Thus, almost 30% of the American population have improved their lifestyle, literally making their waistline a plus 5.

Later, Arnold began making videos that could be uploaded to the Internet. After this, the training footage could be watched by the whole world. Just enter his method into a search engine, turn it on and watch Arnold perform the exercise correctly. There are also Russian stars who love the vacuum technique. Among them are Danila Kozlovsky, and Alexey Vorobyov, and Ravshana Kurkova, and Elizaveta Boyarskaya. If you look at photos of them in underwear, you can see ideal body proportions, which, by the way, were not photoshopped. All this is a vacuum exercise technique. You see, even despite your age, you can look great. It doesn’t matter how old you are, the main thing is to study and do everything right. Pay attention to such stars as Britney Spears, Christina Aguilera - these two ladies generally start their day with vacuum exercises, if you look at their Instagram page.

Before and after results with photos

You can find many positive reviews on exercises with a vacuum. And to confirm everything, people attach photographs of their stunning results - they are necessary for others to believe in the power of vacuum and the power of proper breathing exercises. So, admire the examples that people have been working on for 3-4-5 months. But they achieved first-class results. Charge up and start vacuum exercises.

Those who want to start leading a healthy lifestyle will be delighted to include the vacuum exercise in their daily schedule. A flat tummy will always be the dream of any girl. For men, a vacuum should generally become their best friend. If you want a beautiful relief, be friends with exercises! If you want to have an amazing torso so that girls will look at you, a vacuum will help you! You've always dreamed of looking your best on the beach - let's get started with the vacuum! Well, have you been convinced to study? So why not start right now to look beautiful and slim tomorrow?

Vacuum– one of the most effective exercises. It arose from the ancient practices of yoga, and gained its popularity during the “golden era of bodybuilding.”

The calling card of athletes of that time was the so-called V-shaped figure: developed shoulders, a wide and, of course, flat, embossed stomach and. Bodybuilding legend Arnold Schwarzenegger admitted that such an aesthetic combination is achieved largely through the “abdominal vacuum” exercise.

To understand why to do a vacuum, how to do it and how the effect of its implementation occurs, let us turn in the article to the structure of the abdominal muscles.

Anatomy of the abdominal muscles

The abdominal press consists of external and internal muscle groups:

External abdominal muscles:
- Straight.
- External oblique.
Internal muscles:
- Internal oblique.
- Transverse.

The deepest layer is formed by the transverse abdominal muscles, which encircle the waist and act as a natural corset. That is, it is this muscle group that is responsible for supporting the internal organs and a flat stomach.

The absence of loads on the transverse muscle group contributes to:

The appearance of excess weight at the waist, since the fibers of these muscles are of the slow type, using subcutaneous fat as an energy source.
Lack of strength in the muscle corset, which leads to the internal organs squeezing the abdomen forward.

He will help you:

Pump up your buttocks
To burn calories
Get slender legs
Pump up your arms and shoulders
Replace the fitness room

How is it done?

In order to do a stomach vacuum correctly, you need to understand its technique. Although at first glance it seems simple, this technique consists of many nuances, mainly related to the intricacies of proper breathing, and includes the following steps.

Namely:

It is necessary to make a vacuum on an empty stomach or 3-4 hours after eating.

Depending on the initial position, the abdominal vacuum is divided into four types:

lying down;
on the knees;
sitting;
standing.

The technical component of the exercise in each position remains unchanged. The only difference is the complexity of its implementation.

Vacuum lying down

The supine vacuum is considered one of the easiest to perform and is suitable for any beginner. In this position, gravity itself helps to retract the abdominal muscles.

How to do:

Sit on a flat surface.
Straighten your arms along your body.
Bend your knees or stretch your legs forward.

As soon as you master the technique of the “vacuum” exercise and can easily do 3-5 approaches for 1-2 minutes in a lying position, you can start the vacuum on your knees (“on all fours”).

This option is considered somewhat complicated, because in this case you need to create a vacuum against gravity.

How to do:

Sit on your knees.
Place your palms on the floor at shoulder level.
Do not bend your elbows and make sure your back is straight: do not slouch or arch your lower back.
Apply the vacuum using proper technique.

Vacuum sitting

Vacuum sitting- another complicated option that uses stabilizer muscles responsible for maintaining the balanced position of the spine.

How to do:

If desired, you can complicate the task and increase the load in this position. To do this, you need to sit not on a chair, but on a surface that provides unstable support, for example, a fitball.

You can also do a vacuum in the abdomen while sitting on your knees (not to be confused with a vacuum “on all fours”, where the body is parallel to the floor):

Get on your knees.
Take a sitting position.
Move 20-25 cm away from your heels.
Make sure that the body is perpendicular to the floor.
Apply the vacuum using proper technique.

Vacuum standing

As you progress, move on to the most difficult type - standing vacuum. This option will allow you to maximize the use of the internal abdominal muscles and back stabilizer muscles.

How to do:

Stand straight, shoulder-width apart and slightly bent at the knees.
Straighten your arms along your body.
Make sure that you remain straight and lowered.
Apply the vacuum using proper technique.

There are several more variations of performing a vacuum from a standing position:

Simplified standing vacuum. are placed on the knees, the body moves forward, resulting in additional support.
Complicated standing vacuum. The hands are placed behind the head, which allows the upper abdominal muscles to be even more involved in the work.

Efficiency

The result of performing a vacuum will appear even earlier if you control the internal transverse muscles throughout the day. To do this, you don’t need to hold your breath or suck in your stomach, you just need to always keep your abs tense. After some time, this will become a habit and the key to a flat stomach and a wasp waist.

Stories from our readers!
“I work as a secretary and spend the whole day at the computer. After severe back pain, I had to do something to save myself. I ordered a belt. I liked that my entire lower back was covered, and it really became easier.

My back has stopped bothering me, and my waist has lost two sizes. I didn’t expect such a result myself and was delighted!”

The best tips for performing a vacuum and subsequently losing weight:

Is vacuum gymnastics safe for the abdomen?

Abdominal vacuum– an exercise that does not require professional coordination, specialized equipment or knowledge. If the correct technique is followed, as well as the absence of contraindications, discomfort and unpleasant sensations, vacuum gymnastics cannot harm the body and is safe.

In yoga, it is generally believed that vacuum helps rejuvenate the internal glands, nerves of the gastric tract and intestines, removes toxins, improves blood supply to internal organs and strengthens the back muscles.

Is it possible to do a vacuum during menstruation?

Despite its safety, benefits and effectiveness, vacuum has its limitations. In women, tension in the internal abdominal muscles as a result of performing it causes contractions of the uterus.

During menstruation (menstruation, because the vacuum will increase bleeding).
During pregnancy (since a vacuum can provoke some undesirable consequences, including miscarriage).
Immediately (for how long after childbirth only the gynecologist will determine).

Contraindications

There are several other contraindications for which vacuum gymnastics should be abandoned:

Stomach ulcer.
Duodenal ulcer.
Other diseases of the abdominal cavity.
Recovery period after surgery.
Diseases of the respiratory system.
Diseases of the cardiovascular system.
The period of exacerbation of chronic diseases.
Infection.
Dizziness, abdominal pain, as well as other unpleasant sensations that occur during the vacuum.

It should be understood that the absence of the above circumstances is not a guide to action. And before you start regularly doing a vacuum, you need to consult a doctor.

Vacuum– an extremely effective and easy-to-perform local exercise for the abdominal muscles. But, of course, it does not get rid of subcutaneous fat on the stomach and body.

In order for your waist to really become aspen and beautiful, you need a whole range of measures: regularly engage in cardio training (aerobic exercise) and adhere to proper nutrition.

When trying to lose weight, it can be very difficult to remove the hated fat deposits in the abdominal area. Abdominal pumping does not always allow you to achieve the desired results.

During physical activity, only the superficial muscles (rectus and oblique) work. But hidden deep in the muscle corset is the transverse abdominal muscle. It is she who is responsible for a narrow waist, a healthy back and correct posture.

Vacuum abdominal exercises were also used by bodybuilding athletes. Men acquired a triangular back shape (waist, chest, shoulders), and women acquired a tightened corset. Such trends in yoga as nauli and uddiyana bandha gave rise to the vacuum technique.

The essence of the vacuum exercise, its features

The best time to practice is in the evening before bed or in the morning on an empty stomach. The stomach should be completely empty.

Proper breathing is the basis of the exercise. To begin, take a deep breath.

As you exhale, the front wall of the abdomen approaches the spine as closely as possible. In this case, the abdominal organs are pushed under the ribs.

Basic moments:

When choosing a position (lying, sitting, standing, on all fours), you need to understand that The more difficult the execution is, the more effective it is.
The muscles retract as much as possible only after a thorough exhalation of oxygen.
The time you hold your breath is individual for everyone. You shouldn’t over-exert your body, but you shouldn’t allow yourself any indulgences either. When doing the next approach, each time try to increase the fixation time.
Do not suddenly drop your stomach after finishing the complex. The transverse muscle should always be toned during training.
The load should also be approached personally. Some will prefer to do 2 sets (in the evening and in the morning) of 35 repetitions each. Others, by reducing the quantity, will complicate the technique.

Vacuum exercises: contraindications

Such loads are contraindicated for pregnant women. Diseases of the stomach (gastritis and ulcers), thyroid gland, frequent fainting, postoperative recovery period of 1-2 months, menstruation are also grounds for refusing this technique.

You should exercise with caution if you have heart or lung disease. You need to listen carefully to your body.

How to properly perform vacuum exercises for the abdomen

To achieve maximum effect when performing the exercise, you must follow the following recommendations:

In addition to the tightening effect, vacuum exercises for the abdomen help remove waste and toxins from the gastrointestinal tract.

lying position is ideal for beginners;
the chest is straightened, the shoulder blades are connected;
no need to rush, movements are smooth;
parallel to the exhalation, the stomach is drawn in and shallow breathing through the nose is allowed;
for the first time, to hone your skills, it will be useful to look at yourself in the mirror.

It is important to know! The minimum breath holding time is 10-15 seconds. Otherwise, all actions are useless. Vacuum exercises will have a tightening effect on the abdomen only if they are performed regularly and the time spent holding the position increases each time.

Classic version of the exercise, step-by-step instructions

Vacuum exercises for the abdomen are most popular in a horizontal position (lying on your back). In this case, you need to choose a flat surface, your arms hang along the body, your knees bent, shoulder-width apart, your head and foot do not come off the floor.

To control your actions, you can leave your hands on your stomach.

Exercise steps:

Release the air from your lungs. There are 2 methods. The first is a deep, leisurely exhalation, the second is Bodyflex technology. According to the second method, after exhaling measuredly through the nose, you need to swallow as much air as possible and push it out sharply.
Tighten your abdominal muscles. Pull them towards the spine, while the stomach tends to the subcostal space.
This Fix the position and hold for the recommended time.
Don't relax your stomach take a little air into your lungs.
Relax, restore normal breathing to complete the next cycle.

Note! Talking while performing the exercise is not allowed. Lack of air can lead to unpleasant consequences. The complex must be carried out in a well-ventilated area. Constant concentration strengthens the neuromuscular connection between the human brain and the transverse muscle.

Vacuum while sitting on a chair: how to do it

This method is the most difficult. Abdominal stabilizing muscles prevent vacuum from forming. There is an additional load on the muscles that support the spinal column at the back.

Many bodybuilding athletes know how to perform a vacuum correctly, among them Arnold Schwarzenegger.

Only a backless chair or stool is suitable for training. And to complicate vacuum exercises for the abdomen, you can also sit on a fitball:

Starting position - sitting, back straight, legs at right angles, palms on knees, chin pointing down.
Exhale slowly through the mouth. As you pull in your abdominal muscles, fill your lungs with air through your nose.
If you feel that you won’t be able to draw in any more, stop. It is advisable to stay in this state for about 1 minute.
Then, with sharp pushes, release the air in the lungs and try to draw in the stomach even more. Fix for 15-20 seconds and take a break.

Carefully! If the exercise is accompanied by pain in the abdominal cavity, you should stop immediately.

Vacuum on all fours: exercise technique

In this position, the difficulty lies in overcoming the force of gravity, which so inexorably pulls the stomach down. Because of this, you should not only apply more diligence than in a lying position, but also achieve high results.

Step by step technique:

Get on all fours, arms straight, slightly wider than shoulders, neck relaxed, head down.
Inhale slowly, exhale the same.
The belly tends to the spine, the back is round.
Hold your breath for 15-30 seconds, then inhale and relax your muscles.

Do 3-5 repetitions in one workout. If performed regularly, extend the fixation time to 1 minute.

How to perform a vacuum while standing

Performed with or without support (difficult option). Your back is straight, your hands are on your hips, your legs are slightly bent at the knees and placed at shoulder level.

Execution steps	Actions
Step #1	Take a deep, controlled breath through the nose. Let as much air into your lungs as possible.
Step #2	Exhale slowly, the navel seems to be glued to the back.
Step #3	Hold the position for 10-20 seconds. Exhale in sharp bursts. Simultaneously with the release of oxygen, draw in your stomach as much as possible.
Step #4	Hold the abdominal vacuum for another 5-10 seconds. After the exercise, relax your muscles.

Strength and cardiological training alternate perfectly with vacuum. The repetition is carried out only with a feeling of incomplete exhalation and a calm state of the body.

Vacuum exercises: what result to expect

After 30 days of daily exercise, the first successes in losing weight in the waist area will be visible.

Results:

the hanging, voluminous belly disappears;
are in good shape, internal organs are gently massaged;
the power of the transverse muscles increases;
pain in the lumbar region stops;
the waist narrows;

the amount of visceral (internal) fat on the internal organs becomes smaller;
beautiful, correct posture;
enrichment of the whole body with oxygen;
acceleration of metabolism and removal of accumulated toxins from the body;
preventing the occurrence of hernias and organ prolapse.

Advice from professionals to achieve maximum effect

With the development of bodybuilding, the “vacuum” abdominal exercise appeared in the early stages. Frank Zane is credited as the originator, while Arnold Schwarzenegger and Corey Everson brought it to the masses. The well-known “terminator” made it difficult to draw in the abdomen while exhaling by twisting.

Corey Everson

The following tips will be useful for beginners:

constantly improve execution technique;
do not take breaks, dexterity will be lost;
The stomach will not become perfect without following the correct technique.

For a more visual representation of how to apply this technique, a video was recorded.

By tightening the natural corset of the body with the help of simple exercises, you can eventually get rid of hanging folds over clothes forever.

Flat, toned abs are achieved by vacuum loading without pumping. In combination with a healthy, proper diet, focusing on vegetables and fruits and excluding fatty foods from the diet, the curves of the waist will acquire beautiful outlines.

Abdominal vacuum exercise: useful video:

Vacuum exercises for the abdomen. How to do it correctly: