Exercise abdominal vacuum – the correct technique

Abdominal vacuum is a special yoga technique that increases the tone of the transverse abdominal muscles.

Vacuum for the abdomen is a special exercise from yoga, which helps to increase the tone of the transverse muscles. The benefit of this effective exercise is that it promotes weight loss and reduces the waist. Perform the exercise as often as possible (at least 5 times a week) and in just 21 days your figure will become slimmer, and the shape of the press will improve significantly. The transverse abdominis muscle is a natural “athletic belt”. In untrained people, the transverse muscle is stretched, and weak, and as a result, the stomach “hangs”. The correct “vacuum” technique gives the transverse abdominal muscle elasticity and tone.

HOW TO DO THE ABDOMINAL VACUUM EXERCISE AND HOW WILL IT HELP?

How to make a vacuum for the abdomen? This question worries everyone who has heard about the amazing result of this exercise when performed regularly. For you, we have dotted the “i” and squeezed the theory into the volume of a short article.

With classic exercises, mainly the rectus abdominis muscles are involved. But the transverse ones are the most inaccessible. The vacuum of the abdomen just affects the superficial and deep fibers.

› Proper technique for performing abdominal vacuum

Let’s start with runtime. Ideal – morning, on an empty stomach. Such a warm-up will help organize blood flow to the internal organs and start the metabolism in the body. Inventory: a mirror and 5 minutes.

• We stand in the mirror. The back is straight, legs are shoulder-width apart.
• We begin to breathe slowly. 3-5 seconds per breath.
• We exhale through the mouth (also slowly) and at the same time draw in and hold the stomach.

Difficulty levels:

Absolute beginners: start in a prone position.
With basic experience: 5-10 sets with short breaks.
Arnold Schwarzenegger: you don’t have to do a stomach vacuum in the morning.

› Abdominal vacuum for beginners – best done lying down

To master the correct technique for this exercise, you must perform the following steps:

• Lie on your back, arms should be extended along the body. Bent legs are on the floor, and all the muscles of the body are relaxed. While in a relaxed state, take a deep breath, freeing your lungs from the air.
• Next, begin to strain your abdominal muscles, trying to pull them in more. There is no need to breathe. Fix the maximum possible position for 10-15 seconds, then inhale without relaxing the stomach. Then you need to tighten the abdominal muscles for 10-15 seconds and pull the stomach in again while maintaining muscle tension.
• Relax and exhale, and take a few free breaths in and out. Release the lungs again, and draw in the stomach as much as possible. Then tighten your muscles, trying to push your stomach up, while not inhaling.

WHAT IS THE USE OF ABDOMINAL VACUUM EXERCISES AND WHAT WILL REGULAR PERFORMANCE LEAD TO?

The best combination for maximum effect is a “vacuum for the abdomen”, proper nutrition, on and a gym. Regular exercise will help:

1. Deeply work out the press.
2. Increase lung capacity.
3. Relieve stress.
4. Reduce waist.
5. Improve posture.