How to make a vacuum of the abdomen: quickly and effectively reduce the waist

This question worries many people, especially the fair sex. The transverse abdominal muscles lie deep, it is difficult to pump them with the usual exercises. How to achieve high results without grueling diets and colossal physical exertion? Abdominal training with a vacuum is a great way to strengthen your abs, improve your posture, and protect your internal organs. The exercise appeared during the heyday of bodybuilding, and was invented by athlete Frank Zane. But the vacuum gained popularity only thanks to Arnold Schwarzenegger and Corey Everson. Try and do a daily vacuum of the abdomen. And we will tell you how to do it right.

How to make a stomach vacuum for weight loss

Vacuum is a breathing exercise in which the transverse abdominal muscle is affected. Isometric muscle contraction is activated without involving the joints.

The purpose of the vacuum is to increase the tone of the internal transverse muscles and flatten the abdomen. Strengthening the muscle corset occurs in parallel with a decrease in the waist by several centimeters.

How to do a belly vacuum for the press for beginners

How to make a stomach vacuum for the first time? For beginners, the best way to perform is a vacuum in a prone position.

In the morning on an empty stomach, lying in bed, roll over on your back, bend your knees and start the exercise. Take a deep breath, filling your lungs with air. Inhalation should be slow and gradual – count 3-5 seconds to understand. Then exhale all the air and draw in the stomach as far as you can. Imagine that you are trying to reach your spine with your navel. Beginners should try to hold the vacuum for 15 seconds in 3 sets. Then relax your muscles. Then increase the number of approaches and time.

Week 1 – 3 sets of 20 seconds.

Week 2 – 3 sets of 40 seconds.

Week 3 – 3 sets of 60 seconds.

How to do a vacuum of the abdomen for weight loss while standing

Standing belly vacuum is an alternative position to the supine position. Here you need to slightly tilt the body forward and put your hands on your knees. The key point is the study of the transverse abdominal muscles. It is important to concentrate on this feeling and take it as a rule in the future.

To strengthen the press, it is preferable to do the vacuum exercise, standing on all fours.

How to make a vacuum in the abdomen for a man

Every man knows that having voluminous bulging cubes is important, but having a shocking ratio of the width of the torso and the narrowness of the waist is even more important. After all, then the muscles will become, in fact, noticeable and pronounced. Have you noticed that many bodybuilders of the past, for example, Arnold Schwarzenegger, had a completely flat, almost concave abdomen? If you want to learn how to use this secret exercise of legendary bodybuilders and apply it to gaining a narrow waist, then you are in the right place.

1. Start standing up straight with your feet shoulder-width apart. Keep your back straight and your shoulders slightly back, do not slouch.

2. Start inhaling slowly through your nose. Inhale slowly, 3-5 seconds, until the lungs are completely filled with air.

3. Exhale through your mouth until there is no air left in your lungs. As you exhale, pull your abdominal muscles inward. After that, the muscles can be relaxed. The most important thing is to release air through your mouth, not through your nose, as this allows you to better control your breathing and make your exhalation more complete, freeing your lungs.

4. Now pull the navel inward as much as possible. As you exhale, pull it in as far as possible. As with all exercises, visualization helps – imagine that the navel is almost touching the spine.

5. Hold this position for about 20 seconds as you continue to inhale and exhale. If you are just learning how to do it, then you may only be able to hold out for 5-10 seconds.

Why do a stomach vacuum

In terms of efficiency, the vacuum is similar to the well-known “bar”. But efforts for gymnastics with the help of breathing are spent many times less. With isometric muscle contraction, “burning” of body fat occurs without minimal joint mobility. In addition, the exercise helps:

• strengthen the spine;

• reduce the intensity of pain in the lower back;

• prevent prolapse of internal organs;

• stabilize intrauterine pressure.

Ease of execution and the ability to practice anywhere (at home, on the street, in the gym, at lunchtime at the workplace) makes the abdominal vacuum an ideal exercise for all people without exception.