What muscles work under vacuum? Abdominal vacuum - types, technique and training program

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Second option (the initial body position is the same):

• completely exhale the air from the lungs, then take a very small breath and hold your breath;
• while holding your breath, tense your abdominal muscles as much as possible (for a few seconds).
• after holding your breath for a few seconds, continue inhaling, repeating the same steps as indicated in the first paragraph.
• We do the above until we inhale completely. On average, a simple, untrained person splits one breath into three parts.
• We perform the same actions while exhaling.

The second option is quite complicated, despite the illusory ease of this exercise, so most trainers advise starting with the first. How to do it is up to the athlete to choose. You need to do a vacuum for the press every day. There is no specific number of approaches; it all depends on the desire and well-being of the person performing the exercise. One of the important conditions is that you can start training only on a hungry (empty stomach). This means that the best time for training is in the morning after sleep or after at least three hours after eating.

Precautionary measures

Forbidden:

• perform the exercise for people with diseases of the heart muscle and vascular problems, since a sudden supply of oxygen can have a bad effect on well-being and even lead to loss of consciousness;
• if the trainee is prone to loss of consciousness or frequent sudden dizziness;
• if a person is sick with a disease such as a stomach and duodenal ulcer.

The feedback from anyone who has tried this exercise has been nothing but positive. Indeed, as a result, a person tones a large muscle block, strengthening both the rectus and oblique abdominal muscles. Due to the load, which is carried out on an empty stomach, before eating, metabolism and metabolism improves. The best result is achieved if the athlete, after training, drinks from two hundred to three hundred milliliters of water 15-20 minutes before meals. In this case, the process of burning subcutaneous fat in the waist and abdominal cavity is activated, which is the basis for achieving results. Reducing overall weight and enriching the body with oxygen is also one of the positive aspects.

Vacuum is also recommended for women after pregnancy, as soon as a specialist allows any stress on the body. By simply alternately drawing in and inflating the abdomen with a short breath-hold, you can reduce its volume and tone your abdominal muscles.

Many of the hard, grueling exercises that professional athletes used to try to give themselves beautiful, sculpted abs do not help as much as a vacuum does. You shouldn’t work yourself until you lose consciousness and sweat to make your body beautiful. More precisely, excessive loads only harm the human body. It’s worth reading what people write who have already gone through the process of burning fat in the abdominal area, and everything will become clear. In most cases, everyone resorted to using this particular exercise.

The vacuum for the press goes well with strength and cardio exercises. Because with a lot of excess weight, a person who decides to pull himself together will not be able to do just abdominal exercises. The ideal combination to solve this problem is the basic exercise “barbell squats” plus “vacuum”. The first is responsible for the load on the upper legs and at the same time the entire abdominal muscle block, which, like our breathing exercise, contributes to burning fat in the problem area.

If you study on your own, be sure to use the video course “How to pump up abs that any girl can’t take her eyes off”. He will help you choose the necessary exercises and clearly see the technique. For professional athletes, such help will also not be superfluous.

When playing sports, do not forget about and, of course, about drawing up a training program for both.

Train and shape your body the way you want it to be! And I say goodbye, but I look forward to visiting you again on my blog. If you want, we can continue our communication on social networks. Bye!

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.

Classic ones (lifting the body, legs, twisting, etc.) mainly work only the external muscle groups that form the relief.

To effectively strengthen the transverse muscles, it is necessary to do static (isometric) exercises. Along with the plank, the best example of a static exercise for developing the internal abdominal muscles is vacuum.

What is the “abdominal vacuum” exercise?

A vacuum for the abdomen is:

• Static(isometric) exercise, i.e. an exercise in which tension in the muscles occurs not through movement, but through retention in a certain position.
• Respiratory exercise.

Features of the exercise

The main feature of the vacuum is its technique, based on maximum abdominal retraction and proper breathing.

In this case, correct breathing involves “belly breathing,” i.e., when inhaling, the air is directed into the stomach, due to which the diaphragm moves not back and forth, but up and down. This helps not only strengthen the muscle corset, but also develops the muscles of the diaphragm.

How is it useful?

Systematic implementation of abdominal vacuum allows:

In addition, vacuum gymnastics classes do not require special equipment and are suitable for performing at home and in the office.

How many times to vacuum the abdomen?

Slow twitch fibers of the internal abdominal muscle groups are best developed during daily training and long-term static loads.

Therefore, to achieve the result it is necessary:

• Hold your breath and hold the contracted position for as long as possible (it is optimal to perform 3-5 sets of 1-2 minutes each).
• Do a “vacuum” as often as possible (preferably at least 5 times a week).

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.

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.

Summer is coming, and many are hastily starting to prepare for the beach season, signing up for fitness clubs or trying to tighten their stomachs at home. However, when working on problem areas, many are faced with the following paradox. The hardest thing to achieve is a flat stomach. It is believed that to improve its shape it is necessary to pump up the abs. But in practice, everything looks completely different: the more, the less sense. This is due to the fact that fat gradually turns into muscle, or a muscle corset is formed under its layer. But my stomach never goes away. What to do in this situation? A simple exercise - a vacuum in the stomach - will be a faithful assistant. Reviews about it are given by both athletes and amateurs. The exercise helped them cope with the problem.

Why is it effective?

When performing the exercise, the same one that holds all the internal organs in place is loaded. Usually the cause of a sagging belly is low tone. When playing sports, the main load falls on the oblique and external muscles. From overtraining they begin to bulge. As a result, the stomach stops hanging, but still protrudes forward.

This exercise forces the transverse muscle to work. Bodybuilders love to do a vacuum in the stomach. The exercise relieves them of the protruding “ball of nerves.” It helps to draw the waist.

1. Consistency is the key to success. The “Vacuum in the Abdomen” exercise should be performed regularly. To obtain it you will need about a month of constant training.
2. At first glance, the exercise seems very simple, but few people manage to perform it correctly the first time. Don't despair if things don't work out.
3. The result directly depends on compliance with the exercise technique at all stages.
4. Currently, several implementation methods have been developed. You need to start with the one that seems the most understandable and simple. Having understood the mechanisms of movement, you can move on to more complex options.

Simplified technique

For beginners, the most affordable option is offered.

I. p.: lying on your back with bent legs. The arms are extended along the body.

1. All the air is exhaled from the lungs, but not abruptly, but smoothly, gradually.

2. Then as deep as possible and held in this position for 15-20 seconds. You can gradually increase the delay time. The stomach should not move.

3. Relax your stomach, breathe in air.

A little more complicated

When the principle is clear and you know how to properly perform a abdominal vacuum in a lying position, you can try to perform the exercise while standing.

I. p.: standing, feet shoulder-width apart.

1. As you exhale, the knees bend, the body moves slightly forward, as when roller skating. Palms rest on thighs.

2. When the lungs are empty, the stomach retracts and is fixed in this position. At the same time, the head is slightly tilted down, but the eyes look ahead, the back is straight.

3. Stay in this position for 15-20 seconds.

4. Relax your stomach, breathe in air, restore your breathing.

Similarly, you can perform the exercise in a sitting position or on all fours.

Bodyflex breathing technique

Proper breathing is one of the most important components of success when performing a vacuum in the abdomen. The exercise goes well with the Bodyflex technique. Exhalation here is done as follows:

1. First, the lungs are completely freed of air.
2. They are filled again with a sharp breath through the nose.
3. Then there is a full, sharp and noisy exhalation through the mouth. All the air seems to be pushed out of the lungs at once.
4. The abdomen is pulled in and fixed under the ribs.
5. After 20 seconds, relax and inhale.
6. Restore breathing and repeat the exercise.

This method allows you to cleanse your lungs as much as possible. The respiratory system is also activated and worked out.

Vacuum in the stomach. Exercise for “advanced”, ideal technique

I.p.: lying on your back with bent legs. The arms are extended along the body.

1. Exhale. The lungs should be completely empty of air.

2. Abdominal retraction. Fix the muscles in this position for 15 seconds.

3. Take a small breath, followed by tensing all the abdominal muscles. At the same time, you need to continue to retract it. If so, at first you can take small breaths.

4. Relaxation and restoration of breathing. Inhale or exhale (depending on how the previous step was performed). However, the exercise is not over yet.

5. Exhale, draw in the abdomen.

7. Inhale, relax, restore.

Training rules

• For the exercise to be most effective, it is recommended to perform it in the morning or evening, and preferably 2 times a day. In this case, at least two hours should pass after eating.
• At first, 10-15 minutes per approach will be enough. Gradually this time can be increased to half an hour.
• The number of repetitions is determined individually. The optimal level of load can be determined as follows: it’s time to finish at the moment when it becomes difficult to exhale.

Benefits of exercise

A vacuum in the abdomen will not only help pump up the abdominal muscles, increase their tone and endurance, it also has a healing effect. Due to constant retractions, internal organs and the gastrointestinal tract are massaged, which improves their functioning. The back muscles are also strengthened and posture improves.

Contraindications

It is very useful to regularly do a vacuum in the stomach. Exercise, however, may be prohibited in some cases. Main contraindications:

• and duodenum. For any diseases of the gastrointestinal tract - with caution.
• Pulmonary diseases.
• Problems with the cardiovascular system.
• Women's critical days.
• Pregnancy period.

Tightening your stomach at home is not difficult at all. The main thing is to force yourself to study.

There are some exercises that even if you don’t do it, it’s better to tell everyone that you do it. Otherwise, you will find yourself not in the trend, but on the very margins of modern fitness. Among the popular exercises, there are those necessary for strengthening muscles and developing movement strength, and a highly overrated “something” that most of humanity does incorrectly simply because of the exceptional complexity of the movement itself. And there are just fashionable exercises that everyone knows. One of these is “vacuum”.

Bodybuilding sources claim that the vacuum exercise for weight loss has an amazing effect. In just a couple of weeks of training, the waist size decreases by almost 5 cm, sleep, digestion, and the functioning of internal organs improve, and the waist “returns” to its place. Is this really so, because “vacuum” is not the latest invention of fitness models, as some are trying to sell it. The breathing technique itself is related to yoga, and is considered as one of the pranayamas. And further manipulations with abdominal retraction and various poses are the latest inventions.

The truth about the "vacuum"

The bottom line is that vacuum is a contraction of the transverse abdominal muscle, which entails retraction of the anterior abdominal wall. Stand up and try to pull your stomach in tightly. By how many centimeters has your waist circumference decreased? This is exactly how much will be spent in the process of performing the “vacuum”. Yes, impressive workout results have nothing to do with body fat.

Contraction of the transverse abdominis muscle allows you to:

reduce the actual volume of the center of the body by “shortening” its fibers and increasing their strength. It's simple - you pull your stomach in, you learn this, and keep your stomach tight. The waist decreases;

improve blood circulation and partly digestion. All problems with constipation, according to some doctors, are caused by two reasons. The first is a diet poor in dietary fiber. The second is sedentary work and incorrect habitual body posture. A person simply does not give load to the transverse abdominal muscles; this, like a chain, affects the smooth muscles of the intestine, which also does not work. All together leads to constipation and insufficiently active digestion. People who are familiar with this problem can benefit significantly by consuming the textbook 25 g of fiber per day and performing a vacuum every morning;

get rid of a bulging anterior abdominal wall with pumped up abs

Thus, the “vacuum” is an exercise for the transverse abdominal muscle.

Why doesn't a vacuum burn fat on its own?

Proponents of bodyflex gymnastics, which includes this exercise as a basic breathing exercise, believe that you can burn fat if you locally increase the flow of oxygenated blood to the muscles. In theory this could work. But in practice, the movements of abdominal retraction and muscle contraction are performed not by “hyperventilating” the lungs, but by holding the breath. And at the moment there is no evidence that the “vacuum” increases the percentage of oxygen in the blood and accelerates fat burning. Perhaps one day scientists will take on this problem and the world will see the great power of oxygen, but for now “fat-burning breathing” works for:

absolute beginners in health-improving physical education. Anything that can work in principle works for them. After all, they are not yet trained at all, their muscles are a “blank slate” and are strengthened even through slight retraction of the abdomen and light static exercises, which make up the “bodyflex” gymnastics exercises;

people using them as a complement to a healthy diet with a slight calorie deficit and a rational exercise plan that includes strength training with free weights and body weight, as well as in machines, feasible aerobic exercise (cardio) and muscle stretching

How to make a vacuum correctly

The exercise is really best done every day. Our muscles can be “fast” and strong, and then they need to be trained with maximum resistance, but relatively rarely. And sometimes they are hardy, “sharpened” for many cuts or static work. The latter include the transverse abdominal muscle. But the straight line, by the way, responds well to classic strength work. Therefore, it is absolutely not necessary to complete the vacuum session with weighted crunches or work in a static mode.

You can learn how to make a vacuum quite quickly:

stand up straight, relax your stomach and bend your knees;

place your palms on your thighs;

Inhale as much air as possible into your lungs, then exhale sharply and pull your stomach in;

the abdominal wall should seem to go under the ribs under the influence of a vacuum;

stand in this position for 8-12 slow counts, then with muscle force push the anterior abdominal wall slightly forward and take a deep breath;

repeat the entire series of exercises

There is another, simpler version of the vacuum exercise. To perform it, you just need to stand up with a relaxed stomach, and then pull the anterior abdominal wall inward with the maximum possible power. Next - do not breathe for the same 8-12 counts, and control the position of the abdomen. It shouldn't fall out.

What if the vacuum is not felt?

Often people have difficulty understanding this movement because they simply cannot draw in their stomach while standing. This is due to the structural features of the rectus abdominis muscle. This problem can be solved through a series of exercises leading to a vacuum:

"rocket". Lie on your back, exhale sharply through your mouth, and draw in your stomach as hard as if you were fastening a narrow belt. Fix the position for 8-12 counts, push the abdominal wall, inhale;

stretching against the wall. The breathing mechanics are the same, you just need to stand with your back to the wall, press your heels and the back of your head against it, and take a deep breath, exhale, hold and press your lumbar region even harder against the wall

It is enough to perform 4-5 abdominal pull-ins every morning to start, or practice “vacuum” for 10-12 minutes for the “continuing” level, to get rid of the bulging of the anterior abdominal wall and look slimmer.

Elena Selivanova

One of the most effective exercises for losing belly fat is a vacuum. It is both physical and respiratory. Despite its apparent simplicity, it has a complex technique, but with perseverance and patience, everyone can master it. In terms of effectiveness, it is not inferior to planks and crunches. Equally suitable for men and women. Anyone who dreams of a slim figure should include it in their workout plan.

Mechanism of weight loss

This exercise harmoniously combines physical activity on the abdominal muscles and breathing exercises aimed at enriching the body with oxygen. So it’s not surprising that many people choose a vacuum to lose belly fat. Its effectiveness, which is scientifically explained and confirmed by numerous positive reviews, is beyond doubt.

Abdominal pumping, crunches, planks, and various exercise machines work mostly with the superficial (rectus and oblique) muscles. They give a beautiful relief in the form of cubes and slightly tighten the stomach. Vacuum is a training of internal transverse and deep multifidus muscles. They allow you to become the owner of a seductive curve in the back, a completely flat stomach and graceful posture.

Educational program. The transverse muscle that is being worked is called the weightlifting belt, running from left to right. Its task is to hold the internal organs.

Vacuum breathing performed during exercise helps burn visceral fat in the abdomen, waist, and sides. It provides cells with additional portions of oxygen - the main participant in redox reactions, during which adipocytes are broken down. A person does not even suspect that its regular implementation leads to improved functioning of many organs and systems:

• digestion: oxygen is responsible for the complete absorption of nutrients from the gastrointestinal tract into the blood;
• liver: the respiratory organs additionally remove toxins from the body, facilitating its functions;
• immunity, which is strengthened by increasing the vital activity of cells;
• nervous system: exercise gives peace and tranquility.

Directly or indirectly, all this leads to persistent weight loss, especially against the background of regular training. And deep pumping of the abdominal muscles does not leave a single chance for fat to remain in this area.

You shouldn't expect rapid weight loss. Vacuum is an exercise that produces results after a while. Therefore, you need to be patient. By the end of the first month of training, the effect will already be noticeable, but a perfectly flat stomach can be achieved only after six months. Although this will depend on the initial condition of the abdominal muscles and the amount of fat in this area.

From the world of stars. The vacuum has another name - the Schwarzenegger exercise, since the famous Hollywood actor-bodybuilder is a true master of its implementation.

Contraindications

Since losing weight using a vacuum involves working with deep abdominal muscles, visceral fat and affects the functioning of vital organs, it is not available to everyone.

Absolute contraindications:

• pregnancy;
• recent cesarean section or any other abdominal surgery;
• respiratory and cardiovascular diseases;
• problems with the gastrointestinal tract;
• menstruation;
• obesity;
• abdominal pain of any nature and origin;
• elevated body temperature, acute illness;
• neoplasms and inflammatory processes in the pelvic area and peritoneum;
• pathologies of the biliary tract.

A relative contraindication is the postpartum period. First, you need to wait for the lochia to stop and consult with the supervising gynecologist whether it is possible to begin such serious training. This precaution is due to the fact that powerful vacuum breathing stimulates the uterus and can slow down its recovery after childbirth.

Our guide will tell you how to remove a stretched and sagging belly after childbirth without harming your own health.

With the world - one by one. Vacuum is a kind of remake of the yoga exercise Uddiyana bandha (another name is abdominal lock).

Advantages and disadvantages

The main advantage of a vacuum is its high efficiency and versatility. It can be done anywhere and anytime. No sports equipment or special clothing is needed. It is also valued for the beneficial effects it has on the body:

• massages organs;
• normalizes digestion, stimulates peristalsis, tidies up the stool;
• improves metabolism;
• removes waste from the body;
• reduces volumes;
• burns visceral fat;
• strengthens abdominal muscles;
• straightens posture, relieves pain syndromes in the spine;
• prevents the formation of hernias.

Flaws:

• a large number of contraindications;
• complex execution technique;
• achieving results takes too long: sometimes you have to wait six months or even longer;
• feeling of discomfort in the abdominal area;
• side effects.

Despite all the effectiveness of vacuum, trainers and doctors warn about side effects and complications when it is performed regularly against the background of existing contraindications - even visceroptosis.

What is the risk of sucking in the abdomen for weight loss: a wasp waist or health problems? The answer can be read at.

The main disadvantage of this exercise is high intra-abdominal pressure. With obesity, it itself is high, and the vacuum increases it even more, which leads to sad consequences:

• injuries of the distal esophagus;
• hiatal hernia;
• gastroesophageal reflux disease.

To avoid such consequences, you need to observe contraindications, perform it correctly and be constantly monitored by doctors.

Through the pages of history. The vacuum was first demonstrated by Frank Zane, an American bodybuilder who in the late 70s of the last century was a three-time winner of the Mr. Olympia title.

There is no need to exhaust yourself. It is impossible to perform a vacuum by force until severe muscle pain appears.

You need to start with 5-10 seconds of holding your breath with your stomach pulled in, and then increase the time by 5 seconds every day. Vacuum breathing exercises are performed in several approaches with an interval of 40 seconds.

All exercises for losing belly fat (and vacuum is no exception) are performed on an empty stomach. At least 2 hours should pass after the last meal. Do it twice a day - immediately after waking up and shortly before bed. The greatest benefit can be achieved if you include it in a set of exercises (ours will help you choose separately for men or women). However, with a certain amount of time pressure for constantly busy modern people, this is a real godsend, because you can suck in your stomach anywhere and whenever it’s convenient - while driving a car, during a break at work, in the kitchen. You can do this in the morning without even getting out of bed.

In the first 2 weeks after starting the exercise, you may experience dizziness, drowsiness and lethargy during the day, even with full sleep. This is due to the saturation of cells with additional portions of oxygen. These side effects will soon disappear. But tingling in the muscles (and throughout the body, not just the abdomen) indicates an incorrect technique. Watch video tutorials, master classes, read the instructions again on how to do it without harm to your health.

Don't forget that when losing weight, it is extremely important to improve your diet. Even if you perform the vacuum correctly every day and meticulously, but at the same time overeat fast food and chips, washing them down with carbonated drinks or beer, your stomach will not become flat and beautiful. You don't have to go on a diet. All that is required of you is to gradually reduce your daily caloric intake to your norm (it can be calculated by) and give up unhealthy foods.

Regular training will also help improve results. It could be a simple exercise, or a morning run, or dancing, or working out in the gym - anything that will burn calories and fat. If the most problematic area is the stomach, it makes sense to choose a set of exercises specifically for pumping up the abs (see) and include a vacuum in it. The result will exceed all expectations.

Lifehack. Half an hour before and after the vacuum, you should not even drink water.

Vacuum breathing

By looking at the pictures that show how to make a vacuum correctly, you cannot master the technique of doing it. They do not fully demonstrate how to breathe. And without this, you will not see a flat stomach and a wasp waist. Therefore, you first need to learn this art using video tutorials or detailed text instructions.

Option 1 is the most common:

1. Take a deep and slow breath through your nose.
2. Hold your breath for a couple of seconds. Feel the tension in your abdominal muscles.
3. A strong, energetic, but equally deep exhalation through the mouth to completely empty the lungs of air.

Option 2 - from the breathing program for weight loss:

1. Form your lips into a tube, as if for a kiss. Slowly release all the air from your lungs through them.
2. Take a noisy and sharp breath through your nose.
3. Without holding your breath, exhale through your mouth as quickly as possible until you hear a loud “groin” sound.

As soon as you exhale completely, proceed to the main exercise - pull your stomach towards your spine, according to the chosen technique. At the same time, his muscles should be as tense as possible. Don't make the typical mistake of not relaxing them as you exhale.

In the middle of the exercise, a short breath is taken through the nose so that the lungs feel the air in themselves and have the strength to continue.

Ends with a deep, slow and noisy exhalation through the mouth.

In large cities there are special training centers that teach proper breathing - for the treatment of pulmonary diseases, weight loss and simply improving the health of the body. If yours has one, you should start with it.

Advice from a specialist. Breathing gymnastics trainers advise you to first master bodyflex. First, this system will begin the process of weight loss. Secondly, it will speed up results.

Exercise options

You can learn how to perform the vacuum exercise for losing belly fat at home. Few people succeed the first time, but regular and persistent attempts will lead to the desired result. To master his technique, you need to watch several video tutorials. If mistakes are made during classes, this can not only negate their entire effect, but also harm your health.

The exercise comes in four main variations. Each of them is worth mastering separately. Once you have learned how to do one perfectly, after a while you can move on to another, more complicated one. This will allow you to strain your muscles to the maximum and prevent them from adapting to the load.

Lying down

1. Spread on the floor. Lie on his back. Relax.
2. Bend your knees. Extend your arms along your body.
3. Perform vacuum breathing described above.
4. After completely emptying the lungs, straining the abdominal muscles, pull it in as much as possible, trying to bring it closer to the spine. It should appear that the navel has temporarily moved to the back.
5. Hold your breath for 15 seconds. At first this will be impossible, so you can reduce this time to the best of your ability. But strive for exactly this figure.
6. Through your nose, take a small, shallow breath in with an incomplete chest, only slightly filling your lungs with air, without relaxing your abdominal muscles.
7. Feel their tension again and hold in this position for another 15 seconds.
8. Exhale deeply through your mouth while simultaneously relaxing all muscles.
9. Release the stomach as slowly as possible, without sudden jerks.

Beginners perform 3 approaches at intervals of 40 seconds, more experienced - 5 approaches.

On a note. In the first six months after birth, the vacuum is done with a breath hold of no more than 5 seconds to avoid uterine tone.

standing

About 2 weeks after mastering the vacuum while lying down, you can improve it by performing it while standing.

1. Stand up straight: back straight, look straight ahead, feet shoulder-width apart, arms relaxed along the body.
2. Here it is important to achieve complete relaxation of the body, which in the first version was achieved through posture. And here you have to work yourself: your knees should be soft, your shoulder blades should not be tight, your buttocks should not be tense.
3. We repeat exactly the instructions for the previous version, starting from the 3rd point.

You need to do at least 5 approaches with an interval of 40 seconds.

Note. For some, the standing vacuum is the most difficult of all. If you feel that you cannot fully perform this exercise, move on to the next option, and you will return to this at the very end of your weight loss program. There is nothing wrong with this: trainers explain this phenomenon by the individual anatomical features of the body.

Sitting

This option is more complicated, as it involves the work of the back muscles (you will lose weight in it at the same time, if required).

1. You will need a stable chair with a hard seat without a back.
2. Sit on it, put your hands on your hips, bend your knees at an angle of 90°.
3. Look straight ahead without letting your chin rest on your chest.
4. Then follow the instructions for the first exercise, starting from point 3.

You need to perform 5 repetitions at intervals of 40 seconds. The peculiarity of this option is that at a certain moment the tension in the back will be so strong that you will want to lean back and rest against something. Beginners are not always able to cope with this desire. Therefore, choose a stable chair to avoid falling. Or, at first, protect yourself by choosing a chair with a back.

In addition to losing belly fat, this option helps with back pain of any origin.

On knees

The most complex version of the vacuum, but the most effective. It is recommended to switch to it only after completely mastering the previous practices.

1. Get on all fours. Elbows and knees are at right angles. The spine is straight, without deflections. Look at your own hands without raising your head.
2. In this stance, special attention is paid to the chest: it should be straightened, nothing should interfere with breathing.
3. Repeat the first instruction, starting from the third point.

Option for professionals

Sometimes athletes also need to lose weight and pump up their stomach in a special way. In this case, the trainers invite them to try the combined exercise “Plank + vacuum”.

1. Lay out a fitness mat on the floor. Lie on his stomach. Relax.
2. Perform vacuum breathing.
3. Rise up on your elbows. Hands under shoulders. The pelvis is tucked in.
4. Pull your stomach in as far as possible.
5. Lock in.
6. Exhale, straighten your stomach, lower yourself onto the mat.

The number of repetitions and duration of fixation is determined.

Vacuum is popular both among bodybuilders who form six-pack abs, and among “fit girls” who demonstrate perfectly smooth and flat stomachs. If this is your problem area, be sure to master this exercise to lose weight and correct it.