Vacuum: Abdominal Exercise #1

A beautiful flat tummy is the dream of almost every woman. Men, too, would not refuse to have cute cubes on their stomachs instead of a beer belly. However, even the most serious physical activity does not always bring tangible results. It happens, after all, that even slender people complain of flabbiness of the abdominal muscles and no exercises, for some reason, do not help.

Today we will reveal to you the secret of which exercise for the abdominal muscles is the most effective for solving this problem. It's called the vacuum exercise.

What is "vacuum exercise"

One of the most effective exercises for tightening the abdominal muscles is the “vacuum exercise”. It is aimed at restoring the tone of the internal transverse abdominal muscles and makes it possible to make it flat. You will need about 3 weeks to get a tangible result, reduce the waist and tighten the muscle corset.

What are the main benefits you will get using this exercise:

Remove a sagging belly, especially important for women who have given birth and those who have lost a lot of excess weight;
Strengthen the corset muscles that support the spine in the correct position, respectively, get rid of pain in this section;
Internal organs will be well supported by muscles;
Waist size will decrease significantly;
The transverse abdominal muscles develop well;
Suitable for everyone, even those who do heavy power loads;
The ability to do the exercise in any conditions (no additional equipment is needed).

If someone has come across the bodyflex exercise system before, this exercise is just for this practice. It is performed five times a week for maximum effect.

Proper execution of the "vacuum exercise"

Starting position: stand up straight, feet shoulder-width apart, it is better to put your hands on your hips. To begin, take a very deep breath through your nose, draw as much air into your lungs as possible, while inflating your stomach. Then exhale sharply through your mouth until there is no air left in your lungs. While exhaling, press the stomach as much as possible to the back. You should get the feeling that the stomach is stuck to the spine and a vacuum has been created in it. Count slowly to 10-15, then exhale. Exhalation should also be done until the maximum exit of air from the lungs. Return the belly to its original "inflated" position.

For beginners, the time to hold your breath can be reduced to 8-10 seconds, then gradually increased. Exercise can be performed not only while standing, but also in a sitting position, lying on your back or on all fours. It is better to train in the morning on an empty stomach or in the evening, 3 hours after eating. Use 2-3 sets of 10-15 reps.

Why is this exercise so effective? Because with such deep breathing, the transverse abdominal muscles contract and they, as it were, "burn". However, this does not apply to fat deposits on the sides, for them it is still better to apply aerobic exercise.

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Exercises to get rid of lower back pain

What else does the exercise for the abdominal muscles affect

With the help of deep diaphragmatic breathing, the body is saturated with oxygen, metabolic processes improve, according to estet-portal.com. Due to the massage of the internal organs, the intestines restore their work and are quickly cleared of waste products. Reduces appetite and improves skin tone. Therefore, not only the training of the abdominal muscles occurs, but also the loss of excess weight.

After doing the exercise, due to oxygen filling, you feel a surge of vivacity and energy in the body.