All about the vacuum of the abdomen. Slimming Belly Vacuum

The physical exercise Vacuum for the abdomen, based on the correct technique of retraction of the latter, is famous for its miraculous effect for weight loss. It is practiced in yoga, from where it migrated to bodybuilding. What is the success of a magic workout?

Exercise is considered an effective method for reducing the waist. Many male athletes are struggling with this, dreaming of getting a classic trapezoidal figure, characterized by wide shoulders and a narrow waist.

For women, the question of whether it is necessary to reduce the volume is not even worth it, all representatives of the beautiful half of humanity dream of a wasp waist. This exercise is not new, and the peak of popularity of the "vacuum for the abdomen" received in the 60-70s of the twentieth century thanks to the famous American athlete, actor and then future politician Arnold Schwarzenegger.

Many have appreciated the use of the Abdominal Vacuum exercise to get the proportions desired. For the best effect, it is recommended to control the tension of the abdominal muscles.

At first, this will require endurance and full attention on your part, but then the muscles will tone up, and a flat stomach will delight you. Although such training is not suitable for everyone, since there are a number of conditions and requirements for the initial physical fitness of a person.

Benefits for the abdomen and contraindications

The exercise, called the abdominal vacuum, aims to tone the internal transverse muscles and flatten the tummy. Strengthening the muscles reduces the waist by several centimeters. The press will become flatter.

But if you want relief cubes to appear on it, then you need to additionally engage in abdominal exercises, since the "vacuum of the abdomen" will not provide you with them. For many men and women, an added bonus is that when the waist narrows, the ribcage visually enlarges.

There are also medical indicators that this exercise improves. In particular, the regular implementation of the "vacuum for the abdomen":

strengthens the spine;
reduces pain in the lower back if they bother a person;
prevents prolapse of internal organs;
helps to stabilize intra-abdominal pressure.

A separate positive quality of it can be considered the simplicity of execution and the fact that it can be freely performed in any conditions: even at home, at least in the gym, at least at work during lunchtime. To do this, you do not need any additional equipment, because only the abdominal muscles and proper breathing will be involved.

Experts say that deep bedding is characteristic of the transverse abdominal muscles, and it is they who are responsible for keeping our waist narrow and the abdomen not protruding. They are a natural body corset with the ability to tighten the abdominal wall.

But remember: this exercise alone is not able to burn fat accumulated on a person's waist. Therefore, it is recommended to start losing weight, which will help various cardio exercises that effectively drive away fat deposits.

It is also important to review your diet. Correct diet is the cornerstone of weight loss. You can do a "vacuum of the abdomen" and before the fat deposits leave the waist, but the result will not be seen for much longer than when you start practicing with an already prepared body.

There are a number of contraindications in which experts do not recommend performing a vacuum exercise for the abdomen:

All people, without exception, cannot perform it in the presence of diseases of the genitourinary system.
Women should not engage in this type of activity during their period.
When lowering internal organs, such as the kidneys, you should also refrain from the "vacuum for the abdomen."
Pregnant women definitely fall into a number of contraindications, since such a load can harm the fetus.
With diseases of the cardiovascular system, gastrointestinal tract and lungs, this exercise is permissible only after prior consultation with your doctor.

Especially you need to be extremely careful with such training for people suffering from stomach or duodenal ulcers. After undergoing operations, you can start active exercises no earlier than two months later!

Workout options for beginners

At its core, a vacuum for the abdomen is a breathing exercise aimed at isometric contraction of the transverse muscles. Similar loads, to which the well-known "bar" also applies, consists in spending the maximum effort to perform them for six to twelve seconds.

Isometric exercises cause muscle tension, while isotonic exercises change their length as the muscles contract. When performing it, the athlete feels that the muscles of his abdomen are literally burning, while the movements of the joints do not occur.

According to the conclusions made after the studies carried out, the transverse muscles respond best to muscle contractions, accompanied by a long period of tension: in the range from one to two minutes. The most effective is to do a series of two or three of these approaches.

It is optimal if you begin to do the vacuum exercise five times a week. The abdominal muscles are slow-twitch fibers that respond well to daily training.

There are four options for performing the exercise:

standing;
sitting on a chair or dropping on your heels;
standing on all fours;
lying on your back.

The standing and lying exercises are considered the most appropriate for beginners. By gradually developing your muscles, you can move on to more difficult versions. The main thing is perseverance and desire to achieve a slim figure.

In order to correctly perform the "vacuum for the abdomen" in a standing position, you must:
Take the starting position. To do this, stand up, straighten your back, spread your legs shoulder-width apart, and place your hands on your hips.
Then inhale slowly and deeply through your nose, trying to draw in as much air as possible.
Then quickly release the air by exhaling powerfully. When you exhale, you need to retract the walls of the abdomen as much as possible, bringing them to the spine. Hold this position for 15-20 seconds.
Then inhale slowly and return to the starting position.

The movements must be repeated several times to achieve a good result.

There is a slightly modified version of this exercise option, when a person rounds his back and rests on slightly bent knees. Everyone can try different variations to find the position in which they will be most comfortable to train.

To perform a "vacuum of the abdomen" in the supine position, lie on the floor. Bend your legs at the knees. And stretch your arms along the body or put them on your hips - whichever is more convenient for you.

Exhale slowly, feeling your lungs empty of air.
When the lungs are completely free, then begin to tighten the abdominal muscles, pulling them towards the spine as much as possible.
Anchor at the bottom for 10-15 seconds.
Take a small breath and continue pulling in your stomach.
Tighten his muscles for another 10-15 seconds, then slowly relax them, making small intakes of air.

How is it technically correct to do a stomach vacuum?

For more physically fit people, exercises in a sitting position and on all fours are suitable. Inhalation and exhalation are performed in the same way as in the above examples, only the position of the body changes.

You can sit in a chair for comfort, or do a “vacuum for the abdomen” with your buttocks on your heels and aligning the back of your thighs and lower legs.

Sitting on a chair, slightly round your back, bend your legs at the knees and lift them on tiptoes, put your hands on your kneecaps. While sitting on the floor on your heels, choose a more convenient option for you.

You can either sit down completely on your heels or keep your pelvis raised above them. In the second case, the load on the muscles of the legs and lower press will increase.

To perform the exercise in a position on all fours, take the starting position. Make sure your knees are right under your hips and your arms under your shoulders. Keep your back slightly rounded, bring your shoulder blades outward, and not flatten.

Breathing technique like in body flex

Make sure that your back is not too round or sagging in the middle and lower part. The spine should be straightened.

For constant work of the transverse abdominal muscle during the entire exercise, when inhaling air, do not abruptly relax the abdomen, throwing it down. On the contrary, release the muscles slowly and not completely. Try to keep the abdominal walls against the spine during the retraction period for at least ten to fifteen seconds. The number of approaches should be at least two.

Advice from nutritionist Irina Shilina
Check out the latest weight loss techniques. Suitable for those for whom sports activities are contraindicated.

More experienced athletes can try combining the plank exercise with the abdominal vacuum.

It can be like a classic plank, when a person rests on bent arms and socks, or a kind of plank on outstretched arms. In this case, it is possible to work not only the stomach, but all muscle groups of the body as a whole.

Also interesting is a kind of reverse plank, when a person keeps his weight on outstretched arms in a position with his chest up.

In this case, you need to ensure that the back and legs are straight, creating a single line. All vacuum exercises for the abdomen are recommended to be performed in the morning on an empty stomach. And in the evening it can be practiced three hours after the last meal.

Impressive Weight Loss Results Before and After

With the help of abdominal vacuum exercises, you can achieve excellent results in a fairly short time. Many people testify that after just two weeks of regular training it is possible to significantly reduce centimeters at the waist and tighten the belly.

But such brilliant successes await those people who initially have only a small tummy, and not a serious "life buoy" at the waist.

It was with a small hanging tummy that 25-year-old Irina began to perform this exercise (see photos Before and After). Despite her overall slenderness, she still had a small belly. And she could not defeat him in any way.

“Slender people have nowhere to lose weight, but, trying to overcome the stomach, I started to actively pump the press, and in the end I got the opposite result. Instead of being slim, my waist only got wider, and my figure began to resemble a teenager. The abs may have been pumping up, but it was not visible because of this hated belly.

Fat people also face this, their belly becomes even larger. The muscles increase in size and begin to bulge out fat deposits. Then my coach advised me to exercise "vacuum". He explained that this way I can strengthen the muscles of the lower abdomen and reduce the waist.

This was exactly what I needed so much. The plus is that I didn't have to go on a strict diet. I just adhered to a healthy diet and did this exercise on a regular basis, ”Irina said about how she came to the decision to try the“ vacuum for the abdomen ”.

The girl began with the option of training in a lying position. At first, she was able to hold her stomach retracted for only five seconds. Then she switched to an exercise in a standing position and began to gradually increase the time spent in static.

Now the girl has already achieved that she can withstand up to ten seconds with her stomach pulled in.

“My lower abs have strengthened and my muscles have tightened. Even when I completely relax my body, my stomach remains flat. Of course, it was not possible to pump up cubes, because this exercise is not designed for such an effect. But the volume left the waist.

Before training, I had a volume of 60 centimeters when I measured my waist in the morning on an empty stomach. And with the help of a vacuum for the abdomen, it was possible to reduce this number by four centimeters. And this despite the fact that I did not go on diets. The weight has remained unchanged, ”the girl shared her results.

In some cases, people are faced with unexpected problems, which, however, are quite simple to solve. For example, 30-year-old Victoria at the beginning of classes began to experience discomfort in the stomach. Here's what she wrote in her review:

“While doing the abdominal vacuum exercise, I began to feel strange tingling sensations in my stomach. The coach advised me to change the rule of exercising on an empty stomach and inject something light first. Before training, I began to eat one apple at a time, and after that the problem disappeared by itself, ”Victoria told about her experience.

Influence on the figure of women giving birth

Women who want to restore their figure after childbirth often resort to vacuum exercises for the abdomen. With the birth of a baby, weight usually goes away within a few months. But the return to its former shape of the anterior abdominal wall presents particular difficulties.

“I’m losing weight, losing weight, and therefore I allow myself to relax a little for the holidays, and my stomach grows again, as if I’m again in my fifth month of pregnancy. My stomach became my main problem: even when I was thin, it protruded treacherously. At the same time, I initially have a weakly defined waist, which adds another reason for sadness. Then I decided to do the exercise "vacuum for the abdomen" in order to kill two birds with one stone, "says 27-year-old Alena.

When she embarked on new pursuits, the girl did not strongly believe in the success of this enterprise, because the exercise itself seemed ridiculously simple. But this opinion was destroyed in the first minutes of the initial approach.

Every day Alena stubbornly set aside ten minutes for training and after two weeks the first positive results began to appear.

“The waist began to appear, which lost weight from 71 centimeters to 68. And I also began to eat less. I don’t know if this is due to exercise, but my appetite has decreased dramatically. In two weeks there was a plumb line of half a kilo, ”Alena said.

For more noticeable results, you should prepare your body and lose a couple of extra pounds so that your waist becomes truly an aspen. Performing exercises at every opportunity, you will see how your figure becomes slimmer in a couple of weeks!

Vacuum is a universal exercise that combines physical and respiratory stress. In terms of effectiveness, such training can be compared with a bar or press, the main thing is to adhere to regularity in performance. Despite all the simplicity, the exercise has a complex technique that will take a lot of time and patience to master. In order to maximize the result, you need to know how to properly do a vacuum in the abdomen.

How to do the abdominal vacuum exercise correctly

Before we tell you how to properly do the vacuum of the abdomen, we first describe the mechanism of losing weight and list the main types.

Weight loss mechanism

Many people who want to lose weight resort to this workout, as it allows you to get your tummy in shape without much sports load. The essence of the exercise is that, on the one hand, there is an active load on the abdominal muscles, but on the other hand, there is a parallel saturation of the body with oxygen.

Traditional exercise options - press, curl, plank, and the like - use exclusively superficial muscles, giving a slight relief. Respiratory load trains the internal muscles. You can not only become the owner of a wasp waist, but also give your posture a beautiful look.

In a vacuum, the transverse muscle is pumped, it is responsible for holding the internal organs.

During such a load, oxygen immediately begins to flow to organs and cells, splitting adipocytes. There is a burning of visceral fat, as well as an improvement in the functioning of the digestive organs. The process of losing weight affects the abs, waist and sides. Thus, initially, such gymnastics was used exclusively for therapeutic purposes in order to improve the functioning of the gastrointestinal tract, however, over time, doctors noted that during classes the patient begins to lose excess weight.

However, if you want to lose weight quickly and effectively, then this option is not for you. Respiratory gymnastics takes time, after only one month some changes can be noted, and only after six months a radical transformation can be noted.

Breathing exercises

Now let's directly move on to how to properly make a vacuum of the abdomen for weight loss, first we will study the breathing process itself. The whole further process of losing weight and your preparation for training will depend on him. It is best to watch special videos initially, because text instructions for someone may be an insufficient source of information.

There are two options for performing vacuum gymnastics:

Simple and popular as it is easier to learn, making it suitable for beginners:

take a slow but maximum breath through the nose;
hold your breath for 3 seconds, at this moment you should feel tension in the abdominal region;
exhale, but sharply, to push out all the accumulated oxygen inside.

The second one is already created for amateurs, it was taken from the body flex training program (a special set of breathing exercises for weight loss):

make a tube from the lips and release all the air through it, do it slowly;
inhale in a sharp and loud way through the nose;
breathe out instantly through the mouth, while the release of oxygen should be so powerful that the corresponding sound sounded.

Once you have completed the entire respiratory system, you can proceed to the technique of performing a vacuum in the abdomen. You must ensure that the press is constantly in tension, as soon as you relax it, then the effectiveness of the lesson can be considered zero.

If you are overweight more than 10 kg, then experts recommend mastering body flex.

While doing it, you can take a small breath through your nose, this will help you continue if you feel tired. The exercise should always end with a deep exhalation through the mouth, then you will push the oxygen out of yourself as much as possible.

Exercise types

Having fixed the topic of how to correctly make a vacuum for a flat stomach, you need to familiarize yourself with all existing types. Today there are 4 of them, and each needs to be mastered on an individual basis. As soon as you complete one exercise perfectly, you can proceed to the next. Each subsequent option will have a higher difficulty, however, this will have a positive effect on pumping the press.

So, now let's take a look at all the options:

Lying

It is used to prepare the body for the previous load. To do this, we observe the following recommendations:

be sure to use a rubberized rug or small blanket to soften the floor;
we lie down on the mat and completely relax, you can lie down for about a minute;
we bend our knees, our arms are along the body and we begin to perform the entire respiratory system, which we described above;
as soon as the last gust of air came out, we immediately draw in our stomach. You need to do it as hard as possible. At some point, you may get the feeling that the navel has moved to the spine;
we fix this position for 5-7 seconds, after a few days we double this time;
you can take a small breath with your nose, air enters only the lungs, the stomach remains pressed against the back;
at this moment, a person should feel tension in the abdomen, we maintain this position for the same time;
after that we breathe out slowly through the mouth, all the muscles on the body completely relax;
all movements should be smooth, no jerks or sudden movements.

You need to strictly adhere to the lessons on how to do the vacuum of the abdomen while lying down in order to get the most out of your exercises. You can do it in three circles, with a break between them of one minute. A month later, we increase the number of approaches to six.

Such an exercise can be done to girls even after childbirth, but we fix only breathing for 3-5 seconds so that the uterus does not lose its tone.

Standing

You can start this method of training after two weeks. However, despite the fact that we list it as the second, it is the most difficult. Beginners may have difficulties, you should not force yourself and you can go on to training while sitting. It will be possible to return to it at the end of the entire program.

Method of execution:

stand straight, legs parallel to the shoulder, arms along the body;
the person should completely relax. It is difficult to do this in such a position, because in the previous variation everything was done lying down. Here you need to make sure that all muscle groups are relaxed: legs, buttocks, shoulders, back;
as soon as it turned out to achieve this state, we begin to perform the respiratory system.

Extend four sets at 45 second intervals.

Sitting

We turn to this variation after a month of training. The degree is more difficult, since the load on the spine is added. If you are worried about fat on the sides of the back, then this exercise will help you cope with it, the main thing is to follow the technique of performing a vacuum in the abdomen:

first we need a stool;
we sit on it, keeping our back straight, hands on our feet, and our knees form a right angle;
chin parallel to the floor, eyes look straight;
we also duplicate all the performances of the previous exercises after applying special breathing exercises.

We do 6 repetitions at intervals of a minute. The main thing is to take into account that at some point there will be a feeling of fatigue in the back, which may make you want to lean on something. Such a desire must be endured and overcome. For safety's sake, it's best to take a stable stool so that you don't accidentally fall off it. Such a load will not only help to lose excess weight, but also relieve back pain.

On knees

We use it at the very end, since it is complex, but it brings good results:

we get on all fours, it is advisable to use a rug to create complete comfort;
we bend our arms and legs in a right angle, the head looks down, we keep the back straight;
make sure that the chest is fully open, otherwise the air will not circulate well;
we do vacuum breathing again.

We do it three times with a break of thirty seconds.

For experienced

It is suitable for athletic and physically fit people. It is used when you need to put your abs in order in a quick time. If you decide to move to this level, then follow the tips on how to properly vacuum the abdomen for the press. It is complicated by the fact that here breathing is combined with the bar:

we lie down on a special mat with our backs up and relax the muscles;
we repeat breathing exercises;
we raise the bodies, keeping the weight on the elbows, and the buttocks are tense;
pull in the stomach as much as possible;
freeze in this position for a few seconds;
we make a gradual exhalation through the mouth and return to the starting position.

The number of repetitions should match your training program.

How many times do the abdominal vacuum exercise

Now you know how to properly do the vacuum of the abdomen, but you need to know and how many times to repeat it. The final result will depend on the frequency of repetitions and regularity. In the description of the types, we gave approximate options for the number of executions, now we will generalize and make a general lesson plan.

Beginners should hold their breath for seven seconds, then gradually double in size, at the end they need to bring the indicator to 60 seconds. Ideally, you should do 5 reps, but start with three. Speaking of regularity, it is best to do it five times a week. That is, to achieve a high result, it is necessary to regularly exercise, it is best to do it in the morning on an empty stomach. Thus, it is necessary to develop in oneself the habit that upon awakening immediately proceed to the vacuum.

Naturally, you will start with the lying option, since it is the simplest and will help you to learn breathing correctly. When the mark per minute is reached here, you can proceed to the next variation.

How to properly do a vacuum of the abdomen - every person who wants to have a flat tummy with a beautiful relief should know. In this load, the technique itself is important, because a lot will depend on it.

Benefits and contraindications

As with any load, there are contraindications here, because there is an active load on the abdominal cavity, which means there are limitations.

Contraindications:

during pregnancy - even in the early stages, a vacuum can provoke a miscarriage;
postoperative regimen;
during menstruation;
disruption of the digestive tract;
any pain in the abdomen;
bloating;
unstable stools;
cardiovascular diseases;
excessive weight;
disruption of the gallbladder and liver;
diseases of the pelvic organs;
colds and other viral diseases.

There is a technique for performing a vacuum in the abdomen after childbirth, however, for this you need to wait until the end of the lochia, but ideally, a consultation with a gynecologist is necessary. After the baby is born, the female body needs time to recover. Excessive stress can slow down the return of the uterus to its previous state, so it is advisable to start the load after 4-6 weeks.

Pros and cons of exercise

Now, to summarize the entire effect of the abdominal vacuum on the human body, consider the advantages and disadvantages of such a load:

versatility - the load can be performed in absolutely any place without the use of special equipment;
delivers oxygen to cells;
serves as a kind of massager for internal organs;
strengthens the abdominal muscles;
removes accumulated toxins;
helps to lose weight;
gives the posture a beautiful shape;
reduces the risk of developing a hernia.

there is a list of restrictions;
with the wrong technique, it can harm health;
long period of appearance of the first results;
discomfort in the abdomen may appear;
there are a number of side effects: the appearance of a hernia, visceroptosis, damage to the abdominal organs and the development of their diseases.

With strict adherence to the rules of the technique of performing a vacuum in the abdomen for beginners, all negative consequences will not appear.

What results can you achieve?

With the frequent implementation of Indian exercises, you can not only remove extra centimeters in the abdomen, but also get bonuses:

a flat female tummy that will not be covered with cubes;
improved blood circulation;
proper oxygenation of the organs;
beautiful posture;
weight loss;
correct functioning of the gastrointestinal tract;
reducing the risk of developing pain syndromes in the lumbar region;
stool recovery.

Thanks to regular training, you can lose about 3-5 centimeters in the waist, and this is all without additional intervention in your lifestyle.

Below we have presented a number of photos with examples before and after classes. The final results were achieved after 6-10 months.

This is a truly amazing effect, while the girls say that they did not feel any discomfort, because they did not have to diet or torment themselves with grueling workouts in the gym.

Conclusion

The correct technique for performing a vacuum in the abdomen is able to demonstrate impressive results, and this will apply not only to the appearance, but also to the physical condition of a person. For example, regular exercise can improve the work of the following organs:

abdominal part - improving metabolism. Working with a vacuum will restore metabolism. This is achieved for the set of the fact that oxygen saturation allows the blood to better absorb all the nutrients from the digestive tract;
improving the liver by ridding the body of harmful substances;
Central nervous system - while performing Indian gymnastics, the nervous system calms down, tension and stress go away;
the immune system - it is significantly strengthened, because oxygen affects the production of nutrients.

As you can see, the abdominal vacuum technique is used not only as a tool for burning excess fat, but also helps to improve health.

during exercise, do not force yourself. Such gymnastics should be performed in a relaxed state, otherwise there will be no effect. If something goes wrong with you, then postpone the lesson to another time;
beginners hold their breath for only 5 seconds, then this time can be increased. We take a break of 40-60 seconds between repetitions;
do it exclusively on an empty stomach (two hours after eating), it is best to do the exercise twice a day (in the morning and before bedtime);
if you do not have time, then you can try to make a vacuum even on the street or in public transport, but this requires complete concentration;
the first few weeks, a person may experience lethargy and fatigue, and even dizziness may occur. This is the correct reaction of the body to an increase in the comprehended oxygen, adaptation will soon occur, and all these symptoms will completely disappear;
improper technique of performing the vacuum exercise for the abdomen will lead to the fact that muscles will ache throughout the body. Review special hands or master classes on this matter, you must correct your mistakes otherwise you will harm yourself;
we have already said earlier that a few centimeters can go away even without adjusting the diet. But still, if you want a faster and more significant effect, we still recommend making some edits. An abundance of fast foods, soda, and bad habits will slow down your weight loss process. Now we are not talking about the need to go on a strict diet, it will be enough to get rid of only the most harmful food, but at the same time it is quite normal to eat;
of course, it will be useful to include the breathing exercise in some kind of load complex. If you are jogging, then just before going out, make a vacuum or after swimming, complete it all with breathing exercises;
breathing will help in other sports, because only due to it the body functions correctly, and the process of burning fat is more efficient;
be sure to consume the daily rate of water (1.5-2 liters). Paired with the active supply of oxygen, water saturate your body with all important substances and components;
as soon as pain or discomfort occurs during exercise, you must stop. If the discomfort lasts for several days, then you need to immediately consult a doctor;
take walks in the park or in the woods, it will significantly lift your mood and relieve stress.

Video: “How to do a stomach vacuum "

Many people want to have a flat stomach, but do not know about such a quick and easy exercise like the "Vacuum of the abdomen", which is borrowed from Yoga. Its purpose is to work out the internal muscles of the abdomen, which leads to a decrease in the waist by several centimeters.

Also, the advantages of this exercise are:

Improvement of blood circulation of internal organs due to which there is a positive effect on the organs of the abdominal cavity.
Helps reduce pain in the lower back.
Prevents the prolapse of the abdominal organs.
Visceral fat around the internal organs is reduced.
Correctly performing the exercise, all organs are saturated with oxygen, which has a good effect on the nervous system.

To begin with, you can do the simplest options for its implementation, this is in a standing and lying position.

The starting position is standing, feet should be placed shoulder-width apart, slightly tilt the body forward, hands on hips. If lying down, then you need to lie on your back and bend your knees. A deep breath is taken slowly through the nose, after which a powerful exhalation is made through the mouth.

In this case, you need to draw in the abdomen bringing the abdominal walls closer to the spine. Freeze this way for 15-20 seconds to start.

Then exhale and return to the starting position.

Then you can try doing the exercise while sitting or on all fours. To do it while sitting, you need to sit on a hard surface so that your hips are parallel to the floor and rest your hands on your knees.

In order to do the exercise on all fours, you need to kneel down and rest your palms on the floor. Keep your back straight and your shoulders straight. In this position, you need to take the number of exhalations.

Hold your breath for a longer period of time each time and gradually bring it up to 60 seconds. The number of repetitions should be at least 5, increase the load gradually. You need to do the exercise at least 5 days a week, 1-2 times a day. Be sure to do it slowly, watch the breath with the tension of the abdominal muscles, pull it in as deep as possible while exhaling and exhale all the air from the lungs.

The most common mistakes are to do the front between sets, this cannot be done so that the abdominal muscles do not relax. If the exercise is not done on an empty stomach, it can be difficult to do and may cause abdominal pain.

The exercise should be done on an empty stomach, so the best time is in the morning immediately after waking up and before bed.

Also, you do not need to stop classes if dizziness occurs during execution, since it is a normal phenomenon, because there is a lack of air. These symptoms will disappear over time.

Remember that only persistence and patience will lead to the desired flat stomach. When doing the exercise, be sure to observe proper nutrition, so you will speed up the appearance of the desired result.

Before you practice, read the contraindications:

No need to exercise if there is a pregnancy. Contraindicated at any time.
On critical days for women.
If there are exacerbations of chronic diseases of the abdominal and pelvic region.
Within 6 months after undergoing surgery.
With lung diseases.
With cardiovascular diseases.

An even posture, a flat stomach and a thin waist are signs of health and beauty. It is quite possible to achieve such a result, if you do not dream, sitting on the couch, but act. The "vacuum" technique will help you lose extra pounds, strengthen your lower back, and adjust your waist.

The technique includes in the work the transverse abdominal muscle, which is the most capricious, because due to a lack of physical activity, it weakens and stretches.

"Vacuum": what is its essence and why it should be done

"Vacuum" is essentially an exercise for the abdomen. It is not as popular as abdominal or stretching, but it boasts of being effective and useful. The fact is that it engages the transverse abdominal muscle, which, even with the swing of the lower and upper press, continues to be "lazy". This tissue, located under the rectus and oblique muscles, serves as a kind of corset, which, under tension, supports the spine, the entire peritoneum and internal organs. In addition, this "belt" is involved in such important physiological processes as childbirth, urination and defecation.

The essence of the technique is the study of the transverse abdominal muscles in order to give it elasticity and tone.

If the transverse muscle is not trained, it weakens and stretches. Hence, there is such a problem as "bulging" belly, which affects even thin people. And exercise eradicates this defect. Regular workouts tone and tighten the transverse muscle, resulting in a flat stomach and a visually narrower waist.

Other positive changes are observed:

The load is removed from the lower back;
back pain stops;
blood circulation improves;
stagnant phenomena disappear.

In what cases it is impossible to resort to "vacuum"

Before you start training, you need to familiarize yourself with the contraindications. This will save you from serious consequences.

It is not worth doing when:
gastritis;
stomach ulcer and 12 duodenal ulcer;
pancreatitis;
disease of the biliary tract;
colitis;
dysbiosis;
heart failure;
exacerbation of a chronic disease in the abdominal and pelvic region;
menses;
pregnancy;
full stomach.

Also, the exercise should not be done after an operation performed in the abdomen or pelvis.

Technique for performing the exercise from "A" to "Z"

It is quite possible to master the exercise technique at home. For this you only need a few minutes of free time.

The abdominal workout has several options:
lying on your back;
On knees;
sitting;
standing.

As with any technique, begin to master the "vacuum" according to the principle "from simple to complex." The easiest option is to perform the exercise in the supine position, and the most difficult - in the standing position.

"Vacuum" lying on your back. We lay on our back. We straighten the back and shoulders, press the lower back firmly to the floor, and place our arms along the body. In the meantime, we bend our legs slightly at the knees, put our feet on the floor. Next, we take a deep breath through the nose, after which a powerful exhalation through the mouth. We make sure that the air leaves the lungs completely, without residue. Then, straining the muscles of the anterior abdominal wall, we pull it inward. It must be wrapped, as it were, under the ribs. We hold our breath for 10-15 seconds. At the same time, we try not to relax the muscles and let air in. If you can't do this right away, we replenish the oxygen supply with short breaths. Then we slowly relax and smoothly, without sudden movements, exhale the air. In order for our breathing to recover, we take a calm breath in and out several times, after which we repeat the exercise 3-5 times. Experienced trainers recommend doing this technique every day, increasing the breath hold time from 15 seconds to 1 minute.

"Vacuum" on all fours. This is a more complicated option. After all, here you have to work against gravity. We kneel, rest our hands on the floor, try not to bend our elbows. The wrist, elbow and shoulder should be in line, and the hips should be perpendicular to the lower leg. We inhale strongly and draw in the stomach. In this case, the head should be slightly lowered, and the back should be arched. We remain in this position for 30 seconds. At first, we perform 3 approaches. And with a smooth transition of breath holding up to 1 minute, we increase the number of executions up to 5 times.

It is better to train in the morning and always on an empty stomach! If you start on a full stomach, there will be no sense.

Sitting vacuum. It is even more difficult to perform the exercise in this position, since the muscles that keep the spine in a straight position are included in the work. We sit down on a stool. We make a strong exhalation, after which we draw in the stomach and freeze like this for up to 1 minute.

Standing vacuum. This exercise is the most difficult, because here you need to act with your own forces, and not gravity. It is performed as follows: we stand up straight, exhale strongly, draw in our stomach and try to hold out in this position as long as possible.

Try to do abdominal exercises throughout the day, not just in the morning or afternoon. Exercise wherever you can: while sitting at work, standing outside, or lying on the couch at home. Just control your muscles, and over time, pulling in your abdomen will become a habit. The result will not keep you waiting long: after 2 months your belly will become noticeably taut, and your waist will become thin. So, take note of all the above exercises and make your figure attractive. estet-portal.com

If you have any questions - ask them

One of the most effective belly slimming exercises is vacuum. It is both physical and respiratory. Despite its apparent simplicity, it is distinguished by a complex execution technique, but with perseverance and patience, everyone can master it. In terms of performance, it is not inferior to the bar and twists. Equally suitable for men and women. Anyone who dreams of a slim figure should include it in their training plan.

Slimming mechanism

This exercise harmoniously combines physical activity on the abdominal muscles and breathing exercises aimed at enriching the body with oxygen. So it is not surprising that many people choose vacuum for losing weight. Its effectiveness, which is scientifically explained and confirmed by numerous positive reviews, is beyond doubt.

Abs pumping, twisting, plank, various simulators work more with superficial (straight and oblique) muscles. They give a beautiful cube-shaped relief and slightly tighten the belly. The vacuum is the training of the internal transverse and deep multifidus muscles. They allow you to become the owner of a seductive curve in the back, a completely flat abdomen and graceful posture.

Educational program. The transverse muscle with which the work is carried out is called the weightlifting belt, which runs 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 cleaved. A person does not even suspect that its regular implementation leads to an improvement in the work of many organs and systems:

digestion: oxygen is responsible for the complete absorption of nutrients from the digestive 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, but all this leads to persistent weight loss, especially against the background of regular training. And the deep pumping of the abdominal muscles leaves no chance for fat to remain in this area.

You should not expect to lose weight quickly. Vacuum is an exercise that produces results over time. 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 state 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 real master of its implementation.

Contraindications

Since losing weight with the help of a vacuum involves working with the deep abdominal muscles, visceral fat and affects the functioning of vital organs, it is not available to everyone.

Absolute contraindications:

pregnancy;
a recent cesarean section and any other abdominal surgery;
respiratory and cardiovascular diseases;
problems with the gastrointestinal tract;
menstruation;
obesity;
abdominal pain of any nature and origin;
increased body temperature, acute disease;
neoplasms and inflammatory processes in the pelvic area and peritoneum;
pathology of the biliary tract.

The postpartum period is a relative contraindication. First, you need to wait for the cessation of lochia and consult with the observing gynecologist whether it is possible to start 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.

How to remove a stretched and saggy belly after childbirth without harm to your own health, ours will tell you.

With the world - on a string. Vacuum is a kind of remake of the yoga exercise Uddiyana bandha (the second name is the abdominal lock).

Pros and cons

The main advantage of a vacuum is its high efficiency and versatility. It can be done anywhere, anytime. No sports equipment or special clothing required. They also appreciate it for the beneficial effect that it has on the body:

massages organs;
normalizes digestion, stimulates peristalsis, tidies up the stool;
improves metabolism;
removes debris from the body;
reduces volumes;
burns visceral fat;
strengthens the abdominal muscles;
straightens posture, relieves pain syndromes in the spine;
prevents the formation of hernias.

Disadvantages:

a large number of contraindications;
complex execution technique;
the achievement of the result is too extended in time: sometimes it has to wait six months or even longer;
feelings of discomfort in the abdomen;
side effects.

With all the effectiveness of the vacuum, trainers and doctors warn about side effects and complications when it is regularly performed against the background of existing contraindications - up to visceroptosis.

What threatens to draw 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 is high in itself, and the vacuum increases it even more, which leads to sad consequences:

trauma to the distal esophagus;
hiatal hernia;
gastroesophageal reflux disease.

In order to avoid such consequences, it is necessary to observe contraindications, perform it correctly and constantly be monitored by doctors.

Through the pages of history. For the first time, the vacuum was demonstrated by Frank Zane, an American bodybuilder who in the late 70s of the last century was a three-time winner of the title "Mr. Olympia".

You don't need to exhaust yourself. It is impossible to perform a vacuum through force, until severe pain in the muscles appears.

You need to start with 5-10 seconds of holding your breath with your stomach drawn 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.

Exercise effect after 2 months

All belly slimming exercises (and vacuum is no exception) are performed on an empty stomach. After the last meal, at least 2 hours should pass. 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 (to choose, separately for men or women, ours will help). However, given the well-known time trouble for the eternally busy modern people, this is a real godsend, since you can suck in your stomach anywhere and when it is convenient - while driving a car, during a break at work, in the kitchen. In the morning you can do this 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 against the background of adequate sleep. This is due to the saturation of cells with additional portions of oxygen. These side effects will disappear soon. But tingling sensations in the muscles (and throughout the body, not just the abdomen) indicate the wrong technique. Watch video tutorials, master classes, read again the instructions on how to do it without harm to health.

Do not forget that it is extremely important to establish nutrition when losing weight. Even if you daily and meticulously perform the vacuum correctly, but at the same time overeat fast food and chips, washed down with soda 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 the daily calorie content to your norm (it can be calculated by) and give up harmful products.

Regular training will also help improve the result. It can be simple exercises, or morning jogging, or dancing, or exercising 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 the press (see) and include a vacuum in it. The result will exceed all expectations.

Life hack. Half an hour before and after the vacuum, you shouldn't even drink water.

Vacuum breathing

Looking at the pictures showing how to make a vacuum correctly, you cannot master the technique of its implementation. They do not fully demonstrate how to breathe. And without this you will not see a flat belly and a wasp waist. Therefore, you first need to learn this art through video tutorials or detailed text instructions.

Option 1 is the most common:

Take a deep and slow breath through your nose.
Hold your breath for a couple of seconds. Feel the tension of the abdominal muscles.
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:

Fold lips with a straw, as for a kiss. Slowly release all air from the lungs through them.
Take a noisy and sharp breath through the nose.
Without holding your breath, exhale as quickly as possible through the mouth until a loud “groin” sound.

As soon as a full exhalation is made, proceed to the main exercise - pull your stomach to the spine, according to the chosen technique. In this case, his muscles should be as tense as possible. Do not make the typical mistake - do not relax 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 there is strength to continue.

Ends with a deep, slow and noisy exhalation through the mouth.

In large cities there are special training centers that teach correct breathing - for the treatment of lung diseases, weight loss and simply healing the body. If yours has one, you should start with it.

Expert advice. Respiratory gymnastics coaches advise you to master body flex first. First, this system will begin the weight loss process. Second, it will speed up the results.

Exercise options

You can learn how to do the vacuum exercise for losing weight 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 nullify their entire effect, but also harm health.

The exercise comes in four main variations. Each of them should be mastered separately. We 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

Spread it on the floor. Lie on his back. Relax.
Bend your knees. Stretch your arms along the body.
Perform vacuum breathing as described above.
After complete emptying of the lungs, straining the abdominal muscles, pull it in as much as possible, trying to bring it closer to the spine. It should give the impression that the navel has temporarily moved to the back.
Fix with breath holding for 15 seconds. At first, this will not be feasible, so you can shorten this moment as much as you can. But strive exactly for this figure.
Take a small shallow breath with your nose with an incomplete chest, only slightly filling the lungs with air, without relaxing the abdominal muscles.
Feel their tension again and hold in this position for another 15 seconds.
Take a deep breath through the mouth while relaxing all muscles.
Release the stomach as slowly as possible, without sudden jerks.

Beginners do 3 sets with an interval of 40 seconds, more experienced ones do 5 sets.

On a note. In the first six months after childbirth, a vacuum is made with a breath holding for no more than 5 seconds to avoid uterine tone.

Standing

2 weeks after mastering the vacuum while lying down, you can improve it by performing while standing.

Stand up straight: back straight, look straight ahead, feet shoulder-width apart, arms relaxed down along the body.
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: the knees should be soft, the shoulder blades should not be squeezed, the buttocks should not be tense.
We repeat exactly the instructions for the previous option, starting from the 3rd point.

You need to do at least 5 approaches with an interval of 40 seconds.

Note. For some, the vacuum of standing is the most difficult of all. If you feel that you cannot fully complete this exercise, go 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 individual anatomical features of the body.

Sitting

This option is more complicated, since it includes the back muscles in the work (you will lose weight at the same time in it, if required).

You will need a stable chair with a hard seat without a back.
Sit on it, put your hands on your hips, bend your knees at an angle of 90 °.
Look straight ahead without lowering your chin to your chest.
Then follow the instructions for the first exercise, starting from point 3.

You need to do 5 repetitions with an interval 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. For beginners, it is not always possible to cope with this desire. Therefore, choose a stable chair to avoid falling over. Or, at first, insure yourself by choosing a chair with a back.

In addition to losing weight in the abdomen, this option helps with back pain of any origin.

On knees

The most difficult type of vacuum, but the most effective. It is recommended to go to it only after complete mastering of previous practices.

Get on all fours. Elbows and knees at right angles. The spine is straightened, without deflection. Look at your own hands without raising your head.
Special attention in this stance is on the chest: it should be straightened, nothing should interfere with breathing.
Repeat the first instruction starting from the third point.

Option for professionals

Sometimes athletes also need weight loss and special pumping of the abdomen. In this case, the trainers suggest that they try the combined exercise "Plank + vacuum".

Spread a fitness mat on the floor. Lie on his stomach. Relax.
Perform vacuum breathing.
Rise on your elbows. Hands under the shoulders. The pelvis is tucked in.
Draw in the stomach as far as possible.
Fix.
Exhale, straighten your stomach, lower yourself onto the mat.

The number of repetitions and the duration of the fixation is determined.

Vacuum is popular with both bodybuilders, who form abs cubes, and fit-babies, who exhibit perfectly smooth and flat stomachs. If this is your problem area, be sure to master this exercise for its weight loss and correction.