Vacuum exercise for the abdomen: technique for performing the exercise. Abdominal vacuum exercise - how to do it correctly How to pump a vacuum press correctly

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

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 the 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 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 your lungs remain empty, pull your abdominal muscles in as deeply 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.

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.

Finally, I got to this topic - abdominal vacuum, how to do it correctly. Back in the winter, I heard that this is an effective exercise for the stomach or against the stomach, which is the correct way to say it... I’m neither for nor against, I just want to get my body in order a little, otherwise I’ve been feeling lazy lately, I’ve stopped doing exercises in the morning , extra kilos have piled on.

Something needs to change. I decided to return to morning exercises and at the same time learn a new exercise, “abdominal vacuum.”

Why is a stomach vacuum and why is it needed?

Before getting down to the question of how to properly make a vacuum, I’ll tell you why I decided to take up this exercise.

1. Firstly, for me personally, for motivation, in addition to other conversations about usefulness, I need interest, and learning something new is always interesting.
2. Secondly, I liked the postscript to the exercise - “for the lazy”, in this situation it suits me.
3. Thirdly, despite the attack of laziness, I am not indifferent to my health, and they say about this exercise that it not only tightens the stomach, but also heals the body.
4. And the last argument is the reviews of those who did it - not difficult, but effective.

I even came across this headline:

If your belly is lying nearby, and summer is already close, a belly vacuum can help you!

Fortunately, my case is not so advanced, but it’s intriguing, right? I don’t know about you, but for me the puzzle formed an attractive picture, hence the desire to master the technique of performing a vacuum. But no matter how much the headlines attract us, first we will learn about the benefits and harms of this exercise, what its essence is, and only then will we make a decision whether to do a vacuum or not.

Abdominal vacuum - benefits and harms

How to tighten your abs, reduce your waist - not only overweight people are interested in this question; even with a slender body, there is often a bulging belly. And not always classic abdominal exercises (lifting the body, legs, twisting, etc.) help to create an ideal stomach. The reason is that these exercises mostly target the rectus and oblique (external and internal) abdominal muscles. The rectus muscles form the relief, the so-called cubes, the oblique muscles form the sides, in other words, they sculpt the figure.

But to get ideal results, you need exercises for the transverse muscle, which is responsible for keeping your stomach flat and not protruding.

The function of the transverse muscle is to reduce the volume of the abdominal cavity and support the internal organs. If this muscle is weakened (sedentary lifestyle, lack of physical activity), then the volume of the abdominal cavity increases and, accordingly, the stomach grows.

The vacuum exercise is designed to strengthen the transverse abdominal muscle and its essence is not in active physical exercises, but in the fact that by tensing the muscles and proper breathing you seem to create a vacuum in the stomach. In bodybuilding, athletes often include this exercise in their training thanks to Arnold Schwarzenegger, who himself actively used it and widely promoted it among bodybuilders.

But this exercise came to bodybuilding and the masses from yoga and it is called “uddiyana bandha”. And for yogis, as we know, the main goal is not the cult of a beautiful body, but the health and harmonious development of not only the body, but also the spirit. What else, besides a beautiful figure, will this exercise give us, since it came to us from yogis?

Another exercise that strengthens the transverse muscle is this, there is an article on the blog about this exercise, click on the link.

Benefits of exercise

With proper and regular implementation of the vacuum technique, the internal healing of the body and all its systems occurs. Judge for yourself:

• visceral fat burns;
• the abdominal muscles are strengthened, which has a positive effect on displacement and prolapse of internal organs;
• abdominal volume decreases;
• blood supply to the abdominal organs improves, a kind of massage of the internal organs occurs;
• Digestion improves, the rectum is cleansed, toxins are eliminated;
• the back muscles are strengthened, back pain goes away;
• endocrine glands are healed and rejuvenated;
• overall well-being and quality of sleep improves;
• a feeling of cheerfulness and lightness appears throughout the body, it’s not for nothing that “uddiyana” in translation means “soaring, flying high.”

Impressive, isn't it? But is everything so rosy, there are probably some downsides.

Contraindications

• at the time of exacerbation of stomach and duodenal ulcers;
• during menstrual periods in women;
• should not be given to pregnant women;
• cannot be done immediately after childbirth and operations, several months must pass;
• Contraindicated for arterial hypertension, tachycardia and increased intracranial pressure.
• You can, but be careful:
• in the presence of cardiovascular diseases;
• in the presence of lung pathology;
• in the presence of a hernia in the abdominal cavity;
• with weak abdominals and a large abdomen;
• in case of disease of any internal organ adjacent to the diaphragmatic septum.

An important point is that when performing this exercise you should not experience any discomfort and certainly no abdominal pain.

We conclude that if you can’t do it, then you can’t do it, and if you don’t do it with caution, then you must not only be careful when performing a vacuum, monitor your feelings and well-being, but it is better, if you have chronic diseases, to get advice from your doctor.

I think there is enough information to understand whether you can do this exercise or not, if so, then move on.

Abdominal vacuum - how to do it correctly

As experts and those who have already mastered this exercise say, it is, in principle, not difficult. The main thing for beginners is to understand how to do it correctly, so that the vacuum does not cause any harm and the expected effect is:

• it is important to understand at the muscular level how to properly draw in the stomach;
• It is very important to master breathing techniques.

Therefore, for beginners, if there is no person who will prompt and control you, you can learn with the help of videos and they will definitely continue.

They do a vacuum in the abdomen in different poses:

• lying down;
• On knees;
• sitting;
• standing.

I will dwell in more detail on performing it in the “lying down” position; it is from this position, as experts say, that they recommend starting to master the vacuum technique. In this position it is easier to control and feel your muscles, and as we remember, this is very important when mastering this exercise.

Vacuum in a prone position for beginners

The advantages of performing it in a lying position are that it is easier for beginners to draw in their stomach, and it is in this position that the abdominal organs receive a good massage effect. Another plus is that you can train immediately after waking up without getting out of bed.

1. Lay out a mat, lie on your back, place your arms along your body, relax, there should be no tension in your body.
2. Bend your legs at the knees.
3. To begin, do a couple of approaches - take a deep breath and exhale, set yourself up for this exercise.
4. We begin to make a vacuum - take a deep breath through your nose, then exhale sharply through your mouth, trying to remove all the air from your lungs and at the same time draw in your stomach as much as possible, as if you want to reach your spine with your navel.
5. Hold this position while holding your breath, your stomach should be motionless, this is what helps strengthen the transverse muscle. Hold your breath without fanaticism, it’s definitely not necessary until you lose consciousness. At first, 5 - 10 seconds, gradually can be increased to 30 or more, if holding your breath for a long time does not cause discomfort.
6. Relax your stomach and inhale through your nose.

When you master this exercise, try to complicate it a little and do a stomach vacuum while lying down, but with straight legs, then you can move on to other options.

Vacuum in a pose on all fours

The next most difficult pose after the “lying down” technique is the pose on all fours and it is very useful for the female body.

1. When you get down on all fours, it is important to take the correct position, make sure that your shoulders are above your arms, your buttocks are above your knees, your neck and head are parallel to the floor.
2. I won’t talk about breathing, it’s the same as in a lying position.

Vacuum while sitting

This version of the vacuum promotes additional training of the rectus abdominis muscle; another plus, it can be done at work while sitting in the office.

There are two options offered here:

The technique is the same - inhale, exhale while tightening your stomach, while you can round your back a little, hold your breath, release your stomach, exhale.

Vacuum while standing

Bodybuilding professionals do a vacuum in a standing position; it is believed that it is in this position that we draw in the stomach in the way that is most necessary.

There are also two options here:

How to do it correctly and how much

Carefully study this section so that you take into account all the advice of experts and the abdominal vacuum will only be for your benefit.

• In order to get the effect that we expect from a vacuum, it is advised that before starting the exercise, you should work separately on breathing and retracting the abdomen. Learn to draw in your stomach to the maximum, imagine that you just need to fit into tight jeans and you are trying to button them while lying on the floor. The more you pull your stomach in, the better the transverse muscle will contract. To create a vacuum in the stomach, you need to exhale all the air from your lungs, and you need to learn this if you want to perform this exercise correctly and profitably.
• It is recommended to do this technique on an empty stomach. In the morning on an empty stomach is the ideal time. Before doing this, go to the toilet and maybe drink some water. Although there is an opinion that you don’t need water either, since you won’t be able to pull in your stomach well. Maybe so, try it and you will have your own opinion on this issue.
• For faster results, it is recommended to do this exercise twice a day. Nutritionists recommend evening meals 3 to 4 hours before bedtime. This means you can do this exercise a second time before bed.
• How much to do is the main question. The advice is different, some say from 5 to 15 repetitions, but after reading a bunch of information, I came to the conclusion that it is not the number of repetitions that is important, but the time of holding the breath, the longer the better, but, as I already said, without fanaticism. There should be no discomfort or unpleasant sensations. Therefore, the recommendation for beginners is to start with 3 repetitions, gradually increasing the hold time. Ideally, 5 repetitions in one session with a one-minute breath hold. And in what position you will do this is up to you.
• Another important point, and this is not news, is the regularity of execution, and not from time to time. As experts say, to evaluate the result you need a month of constant training, provided that you do the vacuum correctly. But everything is quite individual, because we are all different, both external data and metabolism, so someone may see the result earlier, and someone later. Read reviews on the Internet, they say that this is actually an effective and useful exercise, the main thing is not to lose heart, show persistence and patience if you want to improve your figure and improve your body.
• If you decide to do a stomach vacuum for weight loss, you must understand that this is not a magic pill and exercise alone will not solve the problem. Add other exercises to it, review your diet, drink more water, only an integrated approach to the issue of losing weight will give results.

Video instructions on how to properly do a stomach vacuum

I offer you a video in two versions - in female and male versions, watch carefully to understand the correct vacuum technique.

This is where I will probably end my article; I hope my information and instructions in the video gave you a complete understanding of the technique of performing a vacuum. If you are interested in this exercise, then measure your waist, start doing it, and after a month we will compare the results. Or maybe you are already an expert in this matter, then share your experience with us in the comments.

There’s also a useful video to help you, click on the link and grab it while it’s freely available.

Beauty, youth and health to you!
Elena Kasatova. See you by the fireplace.

There are many ways to lose excess weight: heavy physical activity, proper nutrition, or even strict diets. But often, in the struggle for a beautiful body, people encounter the problem of a sagging belly, which no diet can cope with.

Abdominal vacuum exercise

You can achieve excellent results in losing weight thanks to a special breathing technique that has many positive reviews. At first glance, such information may cause mistrust, but the mechanism of action is very simple: by saturating the body with oxygen, you help it burn excess fat. There is a special vacuum gymnastics for the abdomen, by performing which you not only train the deep abdominal muscles, but also saturate the body with oxygen. Arnold Schwarzenegger himself loves the abdominal vacuum exercise and performs it in the following positions:

• standing;
• on the knees;
• lying down;
• sitting.

During the process, you need to create a vacuum in the abdominal cavity, and not just breathe, tightening the muscles. Proper retraction of the abdomen using this method will help not only make the muscles strong, but also remove extra centimeters from the waist. During the process, not only the deep muscles are trained, the elasticity and tone of which increases, but also the diaphragm itself, which is responsible for supporting the internal organs.

Abdominal vacuum - benefits

If we talk about the result that you get after several weeks of regular exercise, then this is not only a toned abs, but also significantly stronger abdominal muscles. By training using this method, you will significantly reduce the load on your spine, your posture will become straighter, and your silhouette will become slimmer. Therefore, it is useful for women to perform the abdominal vacuum exercise after the birth of a child - the benefits of which after childbirth are much greater than exercises aimed at pumping up the abs.

Vacuum for the abdomen - technique

Before starting classes, you need to familiarize yourself with the step-by-step instructions, since the vacuum in the abdomen technique, which at first glance is simple, has its own nuances of implementation. It’s easy to master the correct technique if you initially perform it in front of a mirror: you need to pull in your stomach so that your ribs are visible. The main secret of how to correctly do the vacuum exercise for the abdomen is to hold your breath while exhaling completely while tightening the muscles.

How to do a stomach vacuum

For such a workout, the stomach must be empty, so it is better to train in the morning on an empty stomach. To master the basics, try doing the exercise first while lying on your back to feel your muscles, and then check the correctness of the actions while standing in front of the mirror. There are some differences in the method of performing retractions after childbirth to restore tone and to pump up the abs, so find out how to properly do a vacuum for various purposes.

Press vacuum

The most effective method for creating a beautiful tummy is the vacuum ab exercise, which is popular in bodybuilding, yoga, fitness and home body shaping programs because it is aimed at strengthening muscles that are inaccessible to other methods. You can get the desired result after just a couple of weeks of perseverance - your abs will tighten, become flatter, and your waist will be noticeably thinner. How to do the abdominal vacuum exercise correctly? You need to do the vacuum press exercise in the morning on an empty stomach according to the following method:

1. Take as deep a breath as possible, then release all the air from your lungs. To do this, it is better to use the bodyflex technique, in which, after exhaling completely, take a full, quick breath in through the nose, then immediately exhale sharply through the mouth, at the moment when the stomach is drawn in.
2. As you exhale, you need to pull in your stomach as much as possible and stay in this position for 5-8 seconds. In this position, due to vacuumization, the transverse abdominal muscle is tightened.
3. Exhale slowly, take a break for a couple of free breaths, and repeat the breathing technique at least 5 times. For the first week, five times is enough, from the second you can increase the number of repetitions and not take a break to restore breathing.

If your goal is to have a toned, flat stomach (that is, close to your back), you definitely need to add the vacuum exercise to your workout routine. 5 minutes twice a day - and very soon your tummy will be closer to your dream!

10 reasons to do a "vacuum"

• If you have a voluminous belly that falls forward and hangs over your belt, a “vacuum” will eliminate this problem. The exercise is quite successful and eliminates stretchiness in a short time.
• "Vacuum" increases the strength of the transverse abdominal muscles.
• The exercise is very easy to do: at home without special equipment. It doesn't take much time.
• The exercise successfully combats sagging internal organs and keeps them in good shape.
• Paradoxically, the “vacuum” has been proven to reduce back pain.
• After practicing the "vacuum" you will learn to control the entire abdominal area.
• “Vacuum” visually expands the chest - important for men!
• This exercise is also great for narrowing your waist.
• As a result of the exercise, the amount of visceral fat around the internal organs is reduced.
• During the abdominal wall exercise, you gently massage the internal organs, which is very useful.

Who invented the "vacuum"?

Frank Zane during an exercise

The exercise appeared in the early stages of the development of bodybuilding, its author is considered to be Frank Zane, and it was popularized by Arnold Schwarzenegger and Corey Everson.

Have you noticed how slim, fit, and polished the figures of athletes were in the late seventies and early eighties? Many of today's top professionals are a little loose in the abdominal area. This may be a problem with steroid use, but it is also the case that many people neglect the old proven techniques.

Internal and external abdominal muscles

The abdominal muscle area consists of external and internal muscles. The external muscles are the rectus abdominis and the external obliques. Crunches force the rectus muscle to move. Forward crunches engage the entire rectus abdominis muscle. When this movement enters the active phase, your hip flexors come into play. And the obliques are more strongly affected by the serious rotation when you reach the opposite knee with your elbow.

Internal abdominal muscles

The major rectus transversus and psoas muscles are part of the internal abdominal muscles. These muscles are rarely talked about and rarely exercised. These muscles lie under the rectus abdominis and oblique abdominal muscles. Intrinsic muscles help maintain body position and control the depth of breathing during heavy strength exercises such as weighted squats. They support your back. Because these muscles are rarely worked, they are usually weaker. By building a strong abdominal wall, you can combat back pain, shape your waist, and add explosive power to your workouts.

What muscles are used in this exercise?

Shoulder blades: anterior serrated, diamond-shaped, lower trapezoidal.

Torso: rectus abdominis, external and internal obliques, quadratus lumborum, erector spinae, adductors, gluteus medius, gluteus minimus.

Shoulders: deltoid, pectoralis major, rotator cuff muscles.

Hands: triceps.

Vacuum: how to do it?

“Vacuum” is an isometric compression of the large rectus transverse abdominal muscles, which are deep-lying muscles. During this exercise, the abdominal muscles burn, although no movement occurs. Muscles respond best to long-term compression (1-2 minutes). Intrinsic muscles consist of slow-twitch fibers, which means they respond well to daily training. This is the best exercise for narrowing your waist in a short period of time - the so-called “tightening of the waist belt” occurs. There is evidence that people doing this exercise for three weeks reduced their waist size by 5-10 cm. Also, strong abdominal muscles will help you control your abs and perform presses. Naturally, this exercise alone will not burn fat from the area around the waist - this requires cardio exercise. And of course, adjusting your diet will always be more effective than local exercise. So if you are going to work on the abdominal area, do it in a complex manner.

The “vacuum” can be done in three positions: lying on your back, on all fours, or standing with your hands on your thighs above your knees. Just take a deep breath, exhale (be sure to completely, so that there is practically no air left in the lungs) and draw in your stomach as much as possible. Hold this for a while, then release the “vacuum” and inhale again.

As an added bonus, you can do the vacuum during your ab workout. Just pull your stomach in as much as possible and move your groin muscles as if you were trying to stop peeing.

Training program - "vacuum" exercise for the abdomen

Convenient program: we train only on Monday, Wednesday and Friday.

Week 1: 3 sets of 20 seconds

Week 2: 3 sets of 40 seconds

Week 3: 3 sets of 60 seconds.

And get ready for the best abs of your life!

• You should not round your back. Keep your spine straight.
• Draw the transverse muscles inward so that the waist directly above the iliacus bones becomes narrower.
• Perform the exercise slowly, control at each stage.
• Spread your chest and bring your shoulder blades together.
• If you're just starting out, do the exercise from a standing or lying position.
• Be sure to exhale forcefully through your mouth, fully emptying your lungs.
• Draw your stomach under your ribs, bringing your navel closer to your spine.
• The minimum holding position is 10-15 seconds, less is meaningless.
• The exercise must be done on an empty stomach - in the morning or evening before going to bed.

Nauli

In yoga there is a type of “vacuum” - it is called “nauli”. How is it done? Take the starting position: kneel, the distance between the knees is 30 cm. Exhale, draw in your stomach. Using downward pressure with your hands, pull back the abdominal muscles, helping the rectus abdominis muscle to stand out in an isolated manner. Look at your stomach. Don't be discouraged if you don't succeed at first: after 10-12 days of daily Nauli practice, you will be able to control the rectus abdominis muscle.

Developing the asana: force the rectus abdominis muscle to rotate. It should begin to rotate and describe a circle. Do three circles to the left and right every day to achieve the maximum massage effect on the abdominal organs.

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