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Vacuum of the abdomen – exercise for weight loss. How to do a vacuum in the abdomen at home

This WordPress post explores a simple and effective exercise to help you lose weight – the vacuum in the abdomen. It involves a series of abdominal contractions that improve core strength, sculpt the waist and improve posture. It requires no special equipment, can easily be done at home, and is highly efficient at burning fat. The post provides an easy-to-follow outline of the exercise, along with its benefits and helpful tips. Follow these instructions to enact the vacuum exercise for a slimmer, more toned midsection.

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There are many ways to lose weight: heavy physical activity, proper nutrition, or even strict diets. But often in the struggle for a beautiful body, people encounter a problem of a sagging stomach, which no diet can cope with..

Abdominal Exercise Vacuum

You can achieve excellent results in losing weight thanks to a special breathing technique, which has many positive reviews. At first glance, such information may cause distrust, but the mechanism of action is very simple: saturating the body with oxygen, you help him burn excess fat. There is a special vacuum gymnastics for the abdomen, performing which you not only train the deep muscles of the abs, but also saturate the body with oxygen. Exercise vacuum for the stomach is very fond of Arnold Schwarzenegger himself and perform it in the following positions:

  • standing up;
  • on the knees;
  • lying down;
  • sitting.

In the process, you need to create a vacuum in the abdominal cavity, and not just breathe, tightening the muscles. Proper abdominal retraction using this technique will not only help to 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 are increased, but also the diaphragm itself, which is responsible for supporting the internal organs.

The girl performs an exercise lying vacuum

Vacuum Belly – Benefit

If we talk about the result that you get after several weeks of regular performance, then this is not only a tightened press, but also significantly strengthened abdominal muscles. By training using this technique, you will significantly reduce the load on the spine, posture will become smoother, and the silhouette will be slimmer. Therefore, it is useful for women to perform an exercise in the abdomen after the birth of a child – whose benefit after childbirth is much greater than exercises aimed at pumping the press.

Vacuum for the abdomen – technique

Before starting classes, you need to familiarize yourself with step-by-step instructions for execution, since the vacuum technique in the stomach, which at first glance is simple, has its own implementation nuances. It’s easy to master the correct technique if you initially perform it in front of the mirror: you need to retract the stomach so that the ribs are visible. The main secret of how to do the exercise is a vacuum for the abdomen – holding your breath on a full exhalation when tightening muscles.

Girl doing a vacuum exercise while standing

How to make a stomach vacuum

For such a training, the stomach should be empty, so it is better to train in the morning on an empty stomach. To learn the basics, try the exercise first lying on your back to feel your muscles, and then check the correctness of actions while standing in front of the mirror. There are some differences in the method of performing postpartum retraction to restore tone and to pump the press, so find out how to properly vacuum for various purposes.

Vacuum for the press

The most effective way to make a beautiful tummy is to use the vacuum exercise for the press, which is popular in bodybuilding, yoga, fitness and home body shaping programs because it is aimed at strengthening muscles inaccessible to other techniques. You can get the desired result in just a couple of weeks of persistence – the press will tighten, become flat, and the waist will be noticeably thinner. How to do abdominal vacuum exercise correctly? You need to do an exercise for the abs on an empty stomach in the morning on a vacuum according to the method:

  1. Take a deep breath, then release all the air from the lungs. For this, it is better to use the bodyflex technique, in which, after a complete exhalation, they take a full quick breath through the nose, then immediately exhale sharply through the mouth, at the moment when the stomach is pulled in.
  2. On the exhale, you need to draw the stomach in as much as possible, stay in this position for 5-8 seconds. In this position, due to the vacuumization, the transverse muscle of the abdominal cavity is tightened.
  3. Exhale slowly, take a break for a couple of free breaths, repeat the breathing technique at least 5 times. Five times is enough for the first week, with the second you can increase the number of repetitions and not take a break to restore breathing.

Girl doing vacuum exercise in half squat

Postpartum Vacuum

The usefulness of the vacuum technique for women after childbirth is undeniable, because The technique is aimed at relieving pressure from the muscles of the pelvic floor, pelvic organs, this contributes to the correct and quick recovery of the woman’s body after the birth of the child. The complex has no contraindications, does no harm and can be performed even by girls during menstruation. Vacuum of the abdomen after childbirth is performed in the supine position as follows:

  1. Lie on your back as comfortably as possible, bend your legs at the knees and focus on them.
  2. Take a deep breath, feel how the ribs straighten along with your lungs, remember this position and linger in it.
  3. In the same position of the muscles, exhale as much as possible to feel how the diaphragm tightens. Hold in this position for 5 seconds. You must also perform the above on an empty stomach every day to get the result that you feel.
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Comments: 2
  1. Juniper

    I’m curious about trying the vacuum of the abdomen exercise for weight loss, but I’m not sure how to do it properly at home. Can anyone provide step-by-step instructions or tips on how to perform the vacuum exercise effectively?

    Reply
  2. Penelope Hayes

    I’m curious about the effectiveness of vacuuming the abdomen as an exercise for weight loss. Can anyone provide some guidance on how to properly perform a vacuum in the abdomen at home? Are there any specific techniques or precautions to keep in mind? Any success stories or personal experiences to share? Thanks in advance!

    Reply
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