Exercise vacuum transverse abdominal muscle. How to do the exercise vacuum for the abdomen - a complete guide. Photos before and after

There are many ways to reset excess weight: heavy physical exercise, proper nutrition or generally rigid diets. But often in the struggle for beautiful body people meet with the problem of sagging belly, which no diet can cope with.

Exercise vacuum for the abdomen

Reach excellent results weight loss is possible thanks to a special breathing technique that has many positive reviews. At first glance, such information may cause distrust, 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, performing which you not only train deep muscles press, but also saturate the body with oxygen. Exercise vacuum for the abdomen is very fond of Arnold Schwarzenegger himself and perform it in the following positions:

standing;
on the knees;
lying down;
sitting.

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

Belly vacuum - good

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

Vacuum for the abdomen - technique

Before starting classes, you need to familiarize yourself with step by step instructions execution, since the vacuum in the abdomen technique, which at first glance is simple, has its own nuances of execution. It is easy to master the correct technique if you initially perform it in front of a mirror: you need to draw in your stomach so that the ribs are visible. The main secret of how to properly do the vacuum exercise for the abdomen is to hold your breath at full exhalation while pulling up the muscles.

How to do a stomach vacuum

For such a workout, the stomach must be empty, so train better in the morning on an empty stomach To learn the basics, try doing the exercise first 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 a postpartum retraction to restore tone and to pump the press, so learn how to properly apply a vacuum for various purposes.

Press vacuum

Maximum effective method make a beautiful tummy is a vacuum exercise for the press, 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 coveted result after a couple of weeks of perseverance - the press will tighten up, become flat, and the waist will be noticeably thinner. How to do the vacuum exercise for the abdomen correctly? It is necessary to perform an exercise for the vacuum press on an empty stomach in the morning according to the method:

Take a deep breath, and then release all the air from the lungs. To do this, it is better to use the bodyflex technique, in which, after a full exhalation, a full quick breath is taken through the nose, then immediately exhaled sharply through the mouth, at the moment when the stomach is drawn in.
On exhalation, you need to draw in the stomach as much as possible, linger in this position for 5-8 seconds. In this position, due to vacuumization, it is pulled up transverse muscle abdominal cavity.
Exhale slowly, take a break for a couple of free breaths, 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.

Millions of people daily pump the press, and even cubes may appear, but in a relaxed state, the stomach still sticks out. Or hangs in very thin people, which cannot be attributed to fat. The fact is that all workouts for the press are aimed at pumping external muscles, and a completely different muscle is responsible for a thin waist and a flat tummy - transverse.

In addition, the more you pump the press, the more voluminous the muscles become, especially the lateral ones, and as a result, the waist size increases. The effect is exactly the opposite of what you wanted. For a flat stomach, you need to do separate vacuum exercises.

Their technique is not new: once vacuum belly breathing was very popular in yoga, and in the 60s and 70s it became a godsend in bodybuilding. For the first time, bodybuilder Frank Zane, who was interested in yoga, and especially popularized it, was told to the general public by Arnold Schwarzenegger, whose V shape has become a benchmark for many.

So far on demonstration performances it is a thin waist that is valued, against which the shoulders visually appear wider. For a while, even doctors recommended vacuuming for weight loss, then the popularity subsided, and in last years returned again.

Operating principle

Exercise "Vacuum of the abdomen" strengthens the girdle muscle, which is responsible for its tightness, and supports the internal organs, preventing them from sinking. At the same time, other muscle groups also work, there are four of them in total:

straight;
External oblique;
Internal oblique;
Transverse.

In any training, they are all involved, it's just the emphasis and the strength of the study. The rectus and oblique muscles are responsible for the cubes, and the transverse muscle is responsible for reducing the volume of the abdominal cavity.

This does not mean that the waist does not need regular exercises for the press, they form a beautiful relief, but in order to remove the stomach, you need to pump exactly the transverse muscles. They do not give any relief and are invisible on the body, but you will see the effect yourself.

Advantages

It would seem that what gives a simple retraction of the abdomen? Much depends on how to do it, how much, how often, but in general, you can count on the following effects soon:

Getting rid of the prolapse of the abdomen forward;
Noticeable narrowing of the waist;
Reducing the layer of visceral fat that envelops the organs;
Strengthening the transverse abdominal muscles;
Reducing back pain and improving posture;
Prevention of hernias and prolapse of organs;
Improving the functioning of the gastrointestinal tract and getting rid of constipation;
Acceleration of metabolism and effective removal of toxins from the body.

When not to practice?

We have already figured out how useful a vacuum is, but like any exercise, it has some contraindications:

lung diseases;
Exacerbation of a chronic or infectious disease;
Cardiovascular diseases;
Inflammation or ulcers in the gastrointestinal tract.

Important points for girls and women

Doctors categorically forbid doing the exercise during menstruation and during pregnancy, since the uterus is already in good shape. Often there are questions whether it is possible for a girl to perform a vacuum in her stomach during menstruation.

But after childbirth, vacuum gymnastics is even useful, as it allows a woman to quickly restore muscle tone, strengthen the muscles of internal organs. Of course, you need to start simple and small, only in a prone position and with your arms outstretched to the sides, and monitor your condition, but if everything is in order, your stomach will tighten up in a short time.

Not everyone does a belly vacuum correctly. Consider these tips to learn and make it to the maximum effect:

For beginners, it is best to start with the exercise while standing, then you can complicate it when you master the execution technique.
It is important to master the correct breathing process: exhale, then inhale briefly and deeply through the nose, and exhale sharply through the mouth, completely releasing all the air from the lungs.
It may be difficult for you to hold your breath for a long time: no problem, you can take small breaths through your nose while you hold the vacuum.
Try to draw in the stomach not only straight, but also up, pulling it to the diaphragm.
The retraction is always done on the exhale.
For maximum tension of the transverse muscle on inspiration, release the stomach slowly, and preferably not completely.
Exercise is always done on an empty stomach, in the morning immediately after waking up, and in the evening before going to bed, or at least two hours after dinner.
If something hurts after pulling in, stop and rest. Perhaps you are doing something wrong. Like any other exercise, it can bring not only benefits, but also harm, so carefully study the execution technique. A healthy person should not be in pain.
Try to hold the vacuum in the stomach for 15 seconds, do 10-15 repetitions, 2-3 sets.

Implementation options

You should always start standing or lying down, and then you will move on to other variations of the exercise. Why change position? Under the influence of gravity, the organs tend to go down, and working out from different poses allows you to qualitatively massage them too. So, let's figure out how to do vacuum abdominal exercises at home:

Lying down

The lying vacuum is one of the simplest options, accessible even to beginners. Lie on the floor, bend your knees so that your feet are firmly planted on the floor. Hands either lie on the floor, or are located on the stomach so that you feel how the retraction is going on. As you exhale, pull your stomach towards the spine so that it sticks. Hold it and try not to breathe for 10-15 seconds. Repeat the exercise 10 times. But do not torture the body, and if you do not have enough air - breathe. Over time it will get better.

Standing

Same good way which is suitable for beginners. You can do it with a chair. Lean against a chair and bend over slightly. As you exhale, draw in your stomach. The back will most likely round a little, this is normal. When you master the chair technique, learn to do the exercise while standing upright, and then raising your arms up to engage and upper muscles abdominal press. Start with 10 repetitions, and then do 15 or 20, increasing the number of approaches.

On the knees

Sit on your knees, put your hands on them. Try to keep your back straight, the body should be slightly tilted forward. Inhale and pull your belly towards your spine.

You can modify this exercise by doing it on all fours, this is a relatively difficult option, as you have to fight gravity, which will require more effort than in other options.

in a sitting position

Having learned how to perform a vacuum while sitting, you can train everywhere: at home at the computer, at work, in public transport. Such physical education does not attract attention, but is very effective. The back should be straight, and the chin should be lowered to the chest, otherwise you may be tormented by a cough. If you want to complicate it, use a fitball or a fitness ball instead of a chair.

How quickly will the stomach tighten?

The answer to the question whether the vacuum helps to get rid of the tummy is unequivocal: it will help 100% if you do not feel sorry for yourself and master correct technique. Practice and feedback on the forums show that on average, one month of daily practice is enough for the results to be clearly visible.

It is hard to believe that such a simple exercise can transform the figure so much, but it is a fact. The network is full of before and after photos, in which people with initially quite large, saggy bellies are happy to show off their toned abs, and say that they have achieved such impressive results at home, without any equipment, using just one movement.

Read the reviews and you will no longer doubt whether vacuum gymnastics helps. Try to personally hold out for only one month, and then you will not leave it. Because you are guaranteed to notice a decrease in waist volume and an increase in general tone abdominal muscles.

It's very easy to get started: you don't even need sportswear, practice right in what you are wearing. Get up or lie down to taste more simple options movements, and do at least 5 repetitions.

Watch the video tutorial from YouTube:

But to have beautiful figure everyone wants. And for those who can not constantly play sports, there is an ideal exercise - a vacuum for the abdomen. Its execution technique is simple, in order to make it you do not need to visit gym, you can do it anywhere. The only important condition is the correct execution technique. If you do it correctly and often, you can get the perfect tummy.

What is the abdominal vacuum?

When people hear the name of this training, they immediately have such questions as: what kind of exercise is this, what result can be obtained, how to properly do the vacuum exercise for the abdomen.

In order to answer all these questions, you need to understand human physiology. Most people, even those who regularly exercise and eat right, do not have a perfect flat stomach. A person's abdomen bulges due to underdeveloped muscles, which is responsible for reducing the volume of the abdominal cavity. All athletes know that the abdominal press is formed by several muscle groups:

Straight and transverse. The transverse muscles are responsible for the size of the abdominal cavity, its expansion and contraction. It is the transverse muscles that hold the internal organs of a person in place.
External and internal. These muscle groups are responsible for turning and bending the body of the human body.

Most of the exercises are aimed at working out the rectus, internal and external muscles. And the transverse ones do not work, which is why they weaken. A person, performing exercises on the press, can achieve relief and cubes, but they will be hidden. So how to achieve perfect figure it is possible only if the training will include exercises aimed at the transverse muscles.

When a person does a vacuum exercise, it is the transverse muscles that work. Only if the transverse abdominal muscles do not relax will a person have a perfect flat stomach. This exercise was previously used only in yoga, then gradually bodybuilders began to do it.

This technique of getting rid of wrinkles in problem area, has become popular with most people who carefully monitor their figure. This lesson is considered the best, judging by the number of positive reviews.

Positive and negative aspects of the vacuum for the abdomen

Many people in their reviews wrote the positive aspects of this method of losing weight. However, a vacuum for the abdomen has many more positive aspects:

Since people want to lose weight with this exercise, first of all, its positive side will be that it allows a short time make the stomach flat, get rid of fat in problem areas and shape the waist.
In addition, this exercise is useful for internal organs. By regularly making a vacuum for the abdomen, you can forget about stomach problems, improve blood circulation, speed up metabolism, and prevent prolapse of internal organs.
Also, the vacuum is useful for the spine, the exercise improves posture and relieves back pain.
The correct technique for performing the exercise vacuum for the abdomen affects psychological condition person. Since during the exercise all internal organs are saturated with oxygen, which has a positive effect on nervous system person. Many people in their reviews wrote that after doing the exercise, they received a charge of vivacity and felt confident.

Also, the positive side of the vacuum for the abdomen and similar exercises is cost-effectiveness, since you can do them at home, without any sports equipment. You can do it at home, at work, on a walk, in a car.

But not everything is perfect, and this exercise there are negative sides. The main disadvantage is that many people are contraindicated to do it:

People who suffer from ulcers and other abdominal diseases.
Women during menstruation, during pregnancy and immediately after the birth of a child.
People who have recently undergone abdominal surgery.
People suffering from lung and heart problems.

These contraindications are due to the fact that the basis of this exercise is deep breathing. And people suffering from the above diseases simply will not be able to perform the exercise correctly, which may cause them problems. Also, even healthy people are not recommended to do it if pain occurs in the abdomen during execution.

Execution technique

The vacuum exercise technique for the abdomen is the same for both men and women. Many people who have not performed this exercise believe that there is nothing special and difficult. After all, you just need to draw in your stomach, and hold your breath for a while. However, anyone who thinks so is greatly mistaken.

It is difficult to perform the exercise correctly, so many people make mistakes when doing it. And if you do the exercise incorrectly, then there will be no result. Those who leave negative feedback about the vacuum, they simply did it incorrectly and therefore did not achieve anything.

In order to perform the exercise correctly, you must follow the principles of execution:

Breathe correctly. Exactly correct breathing allows you to achieve results. You need to breathe like this: inhale deeply (through the nose), and then quickly exhale (through the mouth), completely freeing the lungs. At this time, the stomach should be pulled in as much as possible.
All the time, the abdominal muscles should be in maximum tension. Even when inhaling.
Also in the exercise vacuum for the abdomen, not only technique is important, but also systematic. It is advisable to perform the exercise at least 2 times a day. You need to make a vacuum for the abdomen only on an empty stomach. Therefore, it should be done in the morning before breakfast and at night before going to bed.

Only by following these principles can you get the desired result. Ignoring the basic principles can lead to health problems. Many people write negative reviews about the vacuum only because they themselves do not follow the correct technique.

Varieties of abdominal vacuum

As mentioned above, you can perform a vacuum of the abdomen in any position. And depending on the starting position, there are several types of vacuum:

Vacuum lying.
standing.
sitting.
On knees.

For any of the listed options, the execution technique does not change. However, the position determines the level of difficulty. For example, doing a vacuum lying down is much easier than sitting or standing. And only people who have been practicing this method of correcting the figure for a long time can make a vacuum on all fours.

How many times to vacuum?

Before determining how many repetitions to do. You need to decide how one repetition is counted. One repetition is considered the moment after inhalation. A deep breath for a beginner should last at least 15 seconds, for a professional at least 60 seconds. For one approach, it is enough to do 3-5 repetitions. Vacuum should be done at least 5 times a week. But a person should not forget that the more often the exercise is performed, the faster the result can be achieved.

Training program

Beginners and people who have just learned about this method of losing weight should start practicing with a lying vacuum. To do this, a person needs to lie on any surface (preferably on a rug on the floor) and bend their knees. You need to start with 15 seconds and gradually increase the time. After 60 seconds I will not cause difficulties, you can move on to another type - a vacuum sitting or on all fours. When a person gets used to such a load, he must move on to the most difficult type - a standing vacuum. Each program is made individually. While some take longer to get used to, others take less.

The main thing is that the load is constantly and gradually increased. It is not recommended to immediately perform one repetition for 60 seconds, as this is a very large load for an unprepared body.

After a person is free to do any kind of a given exercise, he can move on to the next level. At this level, a person keeps the transverse muscles in constant tension. To do this, you do not need to hold your breath and draw in your stomach. You just need to keep your abdominal muscles in tension throughout the day. But you should strongly press the navel to the stomach, as this can affect the functioning of the internal organs.

The most common mistakes

Reading reviews about the vacuum of the abdomen, one gets the impression that this is a simple exercise, since it seems to be easy to do. However, not everything is so simple and many people make mistakes during execution.

Mostly beginners make mistakes and the most common mistakes are the following:

Execution without interruption. Many people in their reviews write that they do not take breaks, because they want to get the result faster. However, they forget that human body need time to rest and recover. If you do not give time to recover, then after a while a person simply will not have the desire and strength to do anything.
In some reviews, people write that after such a lesson they had heaviness in the stomach. Only those people who ignore the basic principle of not exercising on a full stomach face such a problem. When performing a vacuum with a clogged abdomen, stomach problems can occur. Yes, and it will be very difficult to do the exercise.
Stop exercising if you feel dizzy. During the execution of the vacuum, dizziness often occurs. Therefore, you should not immediately stop further training. You just need to slightly reduce the time of one approach. After a few workouts, the dizziness will go away.
Wrong execution technique. Some people write negative reviews that after performing they had stabbing pains in the abdomen. If a person does not have the diseases listed above, then this effect occurs only if performed incorrectly. Therefore, those who are faced with such a problem just need to carefully read the technique again.

You should not quit training after the first failure, and you should not expect a quick result either. Also, do not believe all the reviews, as many simply do not follow all the recommendations. Many people think that they will get a flat tummy after a few weeks of training, however, this is not the case. The result will be noticeable only after a month of classes. After a few weeks, such training will become a habit, and the person will do it automatically. Thanks to this method of figure correction, the result will be preserved for a long time.

Every girl dreams of thin waist and flat tummy. Fitness trainers can offer sets of exercises for any level of fitness, but they all require a lot of time to complete.

Exercise vacuum for the abdomen can be part of the complex, or can be performed separately. It is very effective in helping to get rid of belly fat and excess fat on the sides in a fairly short period.

However, it does not take much time to complete. However, in order to achieve good results, you should know the technique of execution.

Operating principle

Vacuum for the abdomen can be performed by both women and men who want to reduce the waist. The essence of the exercise is to pull the stomach inward, and hold it in this position for 30 seconds. Breathing should not be held, you need to breathe at your usual pace.

Due to the static retention of the abdomen, its volume decreases. To achieve good results, you should follow a low-carb diet, and workouts should be regular. Such an exercise for the press can be performed anywhere: at work, at home, in transport. If you perform the exercise correctly, not only the press will form, but the general well-being of a person will also improve.

The Benefits of a Vacuum

This exercise helps not only in the fight for a slim figure. According to experts, vacuum exercises for the press help to fight:

with aging and sagging of internal organs;
with visceral fat, which accumulates in organs and can adversely affect a person's condition;
with extra pounds, the vacuum will provide a woman with a flat stomach and graceful curves.

At regular performance exercises, the results may be as follows:

good posture;
flat stomach and narrow waist;
reduction in the amount of visceral fat;
reduce back pain.

Execution technique

Not everyone can do the exercise correctly the first time. Starting to make a vacuum is better in a prone position. To see if you are performing the vacuum correctly, practice in front of a mirror. After you get used to the lying technique, you can learn the kneeling position.

When performing the exercise, follow these recommendations on the technique of vacuum exercises for the abdomen:

Vacuum in sitting position

In a sitting position, such exercises for weight loss make it a little harder, because in this position back stabilizing muscles are activated. It is best to sit on a hard surface or on a fitball.

Do the following:

Note that dizziness may occur, so the breath may not be held and the period of exertion should be shortened.

Complicated option: standing

This version of the exercise is harder than the previous one. It should be started when you are already doing a good vacuum lying and sitting.

To do the exercise while standing, follow the instructions:

How often can and should I practice

To lose weight and remove a couple of centimeters at the waist, you should train daily, and even better several times a day. Optimal time workouts - morning before breakfast, or in the evening on an empty stomach. The results will be noticeable after a month of constant training.

First, you should do at least 5 repetitions with a breath hold for 10-15 seconds. After this, as you are used to such a load, you can increase the time to 30 seconds. Charging can be done at any time on an empty stomach. Over time, the muscles will become toned.

Common Mistakes

When reading about how to learn how to make a stomach vacuum, you should pay attention to typical mistakes, which beginners allow. Such mistakes will not lead to injury, but they can negatively affect the result.

Do not round your back while exercising. thoracic region spine. So, you will not be able to concentrate on fixing the abdominal part of the abdomen.

Vacuum can only be done on an empty stomach. Best time- This is the morning before you have breakfast. This is due to the fact that at this time catabolic processes occur in the body, therefore, lipolysis of visceral fat is enhanced.

Physical activity should be regular, however, do not exercise too often. It is better to refuse to perform a vacuum if you feel pain or discomfort in the intestines and stomach. Training should not be carried out also when you feel a soreness in the abdominal area.

Experts do not recommend exercising during menstruation or pregnancy. This is due to the fact that physical activity can make adjustments to the functioning of the reproductive system. Special attention pay attention to your breath. Breathe should be full chest, measured and smoothly.

Contraindications to exercise vacuum for the abdomen

Most exercises have contraindications, so you should study such information in detail so as not to harm your body.

Pregnancy

Women who are carrying a child should refuse such physical activity. Otherwise, there may be violations that adversely affect the health of the baby.

Cardiovascular diseases

The exercise is based on holding the breath, and this can have a negative impact on the state of the internal organs. And also a vacuum can lead to an exacerbation of chronic diseases.

Diseases of the gastrointestinal tract

If a person has an ulcer, then he is forbidden to engage in this type of physical activity. Before starting the exercise, you should consult with your doctor. Respiratory vacuum is strictly prohibited if there is a stomach ulcer or duodenal ulcer.

Menstruation

During critical days vacuum should be abandoned, especially if they occur with severe pain.

Training program

To achieve maximum results, you should adhere to a certain load program.

If you are a beginner, then the exercise should be started with three sets of 7-8 delays of 15-20 seconds. Rest between sets should be no more than one minute. When you participate that it has become easier for you to perform the exercise, then begin to gradually increase the load from 30-35 to 50 seconds.

Please note that the workout should last no more than 25-30 minutes. If you do more, you can harm the nerve endings of the gastrointestinal tract, and the effectiveness of the exercise will be negligible. Let the training be short, but with maximum efficiency. For greater effect, the vacuum can be combined with standard workouts abdominals or cardio.

Crossfit complex

To get the maximum result, experts recommend training according to the following scheme:

Plank, its duration should be at least one minute.
Twisting in a lying position, more than 15 repetitions.
Vacuum in a standing position on all fours, you should perform 5-6 repetitions with a maximum delay time.
Raising the legs in the hang - from 10 repetitions at a time.

Exercises should be performed rhythmically and with a minimum interval. The main difficulty of such a complex lies in the fact that static and dynamic exercises alternate.

If you are going to start exercising, be sure to consider the recommendations of professionals. For maximum effect, follow these guidelines:

on initial stage perform the exercise in a lying or standing position;
use a breathing technique such as bodyflex;
make a strong forced exhalation through the mouth;
take short breaths through the nose;
try to tighten your stomach as much as possible;
the stomach should be drawn in when exhaling;
hold the stomach should be no less than 10-15 seconds.

A beautiful and slender waist with a flat stomach is the pride of many women. Regardless of how the canons of beauty changed in different eras, a flat stomach could adorn any lady. Today, women are again puzzled by how to keep the press in good shape. For this, massages, body wraps are often done, all kinds of diets for a flat press are followed. However, there is no competition in terms of the degree of effectiveness of physical activity. To make them work, you can do the most different exercises. But recently, a vacuum for the abdomen has become increasingly popular. It is his implementation that has a beneficial effect on the waist and relief of the press.

What is a belly vacuum?

Today, the exercise vacuum for the abdomen is gaining more and more popularity. This technique was used in training by Schwarzenegger himself. The attraction of the vacuum is that it acts on the press from the inside, because it is simply power training often do not give the desired result.

The peculiarity of the vacuum for the abdomen is that the exercise helps to eliminate fat. Charging is great for those who do not know the problems with being overweight. In this situation, the vacuum will allow you to get rid of sagging in the abdomen and achieve pumping of the press, as well as various muscles in the abdominal region.

At its core, the abdominal vacuum is a combination of several techniques. Such training is done even in yoga. However, you can do the exercise at home. The technique of execution is that the stomach should be pulled in as much as possible. In this voltage, it must be fixed for 30 seconds. But here another very important nuance arises.

On a note! Training should be accompanied by proper breathing technique. This only enhances the effect of losing weight.

Benefit

The attractiveness of the exercise is due to the fact that it allows you to transform the abdomen. Thanks to the vacuum, you can achieve:

flat stomach;
strengthening the transverse muscles;
weight loss;
strengthening other muscle groups;
burning excess visceral fat;
normalization of digestion.

It should also be noted that such exercises are a wonderful prevention of the prolapse of the systems of internal organs. Vacuum for the abdomen contributes to the proper functioning of the intestines.

Training starts the process of burning fat, including the abdominal type. The exercise is focused on the formation of a relief press and a flat waist. The lower abdomen is pulled up, as when pumping the press and transverse muscles.

Another exercise helps to align your posture, acts as an excellent prevention and a way to reduce pain in the lower back. After all, not only the transverse abdominal muscles work, but also breathing.

Abdominal vacuum exercises for the press

This exercise has a number of features. But the execution technique is quite simple to learn. It is enough to perform a few repetitions of the exercise and everything will become clear. In order for the vacuum for the abdomen to give positive results and have a beneficial effect on the state of the figure (in particular, the contours of the press and waist), internal organs, it must be done correctly. So, how to make a vacuum in the abdomen, so that the exercise benefits the waist and the whole body as a whole?

Exercise 1

Vacuum for the abdomen can be done while sitting. In this position, it is quite difficult to perform the exercise, but it is very effective, since the so-called stabilizer muscles that support the back begin to work.

You need to start the exercise by sitting on a fitball, a hard chair, or, if possible, cross-legged. You need to rest your palms on your knees. Legs are placed at an angle equal to 90 degrees. The feet should be in direct contact with the floor surface. Now you need to take a breath. The navel should be pulled as close to the spine as possible. In this position, it should be fixed for at least 30 seconds. Only then the air is exhaled.

This approach is done in 3 repetitions.

On a note! If dizziness occurs during the vacuum, then the period of holding the breath should be reduced.

Exercise 2

Vacuum for the abdomen can be done lying down. This is the easiest version of the exercise. It is recommended to do the first workouts in front of a mirror while lying down. This will allow you to track the correctness of the exercise.

So, first you need to lie on the floor. Hands should be freely placed along the body. Legs should be slightly bent at the knees. The back should be in contact with a hard surface as evenly as possible. At the same time, you should try to relax. Exhalation should be done very slowly. When you feel empty in the lungs, you need to draw in the abdominal muscles. It is very important to take a deep breath. The breath must now be held.

It should be imagined that the navel is in contact with the spine. This is especially noticeable if you do repetitions on all fours or standing. In this position, you need to linger for 20 seconds. Then a small breath is taken. Stay in this state should be the same amount of time.

Then you need to exhale, relax and bring the rhythm of breathing back to normal.

When the body and the human body as a whole get used to such loads, you can abandon the mirror and the prone position, start performing the vacuum from the position on all fours.

Exercise 3

No less effective for the abdominal muscles, transverse muscles, internal organs and weight loss in general is to perform a vacuum for the abdomen from a standing position. This option is most often used by professional bodybuilders to draw the abs and other muscles. This exercise gives excellent results. To do this, you need to stand up straight. Shoulders should be straightened, and hands should be lowered. The head should be kept straight. The legs will need to be spread wide, according to the parameters of the shoulders.

Note! Sometimes a vacuum for the abdomen from a standing position is performed using a support. It is required to tilt the body slightly forward.

In order to make a vacuum for the abdominal area while standing at home, you first need to take a pose correctly. Mouth should be released from the lungs as much air as possible. Exhale should be smooth and delicate, slowly. The lips should be relaxed. It is not recommended to hold them with a pipe: this will only complicate the exercise.

Now we need to make sure that there is no air left in the lungs at all. To do this, it is necessary to draw in the stomach very strongly. In this position, the body should be fixed for half a minute. Optimal - to achieve a delay of 1 minute. The more “powerful” the approaches, the more embossed the press.

How often to exercise?

For weight loss with the help of a vacuum, reducing the volume in the waist area, it is very important not only to do this exercise correctly, but also to do it regularly. You can choose the technique yourself. It is best to practice every day. If possible, then it is worth doing a vacuum several times a day. Best of all, the exercise "works" in the evenings and in the morning, even before breakfast.

It is equally important to remember: the first workouts, regardless of the chosen position, must be performed in 5 sets. Each of them is focused on 10-15 seconds. When a habit and a little addiction appear, you can prolong the vacuum execution time. Gradually, you should increase the time to complete the exercise to 30 seconds. This is the optimal duration.

By the way, you can do this kind of exercise at any convenient time of the day: on vacation, in line, at the computer, at work. This will allow the muscles to get used to the loads. Thanks to this, excellent results can be achieved. Muscles will gain tone and will independently hold the stomach. The main thing is not to be lazy, adhere to the rules of the respiratory regime (perform the alternation of inhalations and exits correctly) and constantly work.

Contraindications

Despite all the benefits of a vacuum for the abdomen, such exercises are not useful for everyone. There are also some contraindications. Such charging is prohibited for those who have problems with:

lungs;
vessels;
heart;

Pregnancy is also a serious contraindication. You can not perform training during menstruation.

Video tutorials: how to do a vacuum in the abdomen

To effective exercise a vacuum for the abdomen really benefited, it must be done correctly. At home, the videos below will be an excellent guide: