How to do abdominal vacuum exercise: execution technique

Have you noticed that many bodybuilders of the past, for example Arnold Schwarzenegger, had a completely flat, almost concave stomach?

Having bulky bulging cubes is important, but having a shocking the ratio of the width of the torso and the narrowness of the waist is even more important. Because then your muscles will actually become noticeable and pronounced.

Legends say that the athletes of those years used special, even slightly unusual, exercises.

They are called a “vacuum for the abdomen.” Their useful properties consist not only in a beautiful retracted belly, but also in strengthening the spinal support system, which will allow you to soon become stronger. It will be easier to lift weights, and the risk that you will be injured during exercise will decrease.

Vacuum exercises are described in many ancient texts on Yoga. They are practiced in either of two forms: Uddiyana Bandha (respiratory exercise with compression of the abdominal muscles) and Nauli (tonic and cleansing exercise).

Arnold Schwarzenegger described this technique and as a pose for bodybuilding, and as a technique for maintaining a flat stomach.

If you want to learn how to use this secret exercise legendary bodybuilders and apply it to gain a narrow waist, then you are in the right place. We will tell and show you how to make a vacuum in different variations, and you just have to choose better.

The magic of vacuum exercises (in several illustrations)

• Anatomy
• What is the use of exercise?
• The correct technique for performing a vacuum in the abdomen?
  • Option 1
  • Option 2
  • How to carry out vacuum exercises with a turn?
• Some Tips for Implementing
• How long do I have to wait for the first results
• What difference can be noticed before and after execution exercises
• Alternative exercises for a flat stomach
  • Strap
  • Gluteus bridge
  • Russian twisting
• Conclusion

Anatomy

Your stomach has internal and external muscles.

External – well-known cubes, trained by traditional abdominal exercises such as twisting or lifting legs. The internal ones, which play the role of a natural corset, are invisible and often forgotten. But they are no less important because they support the abdominal wall and allow the stomach to remain flat and fit.

If you exercise your internal muscles regularly, they will retract the stomach inward, supporting bulging internal organs, allowing the press to look retracted and flat all the time, even in relaxed condition.

One of the most common uses is postnatal recovery (Tupler method). This technique is the most an effective way to get back in shape after giving birth. Also exercise helps with many diseases of the abdominal muscles. For women it is especially important because they need to be provided after childbirth torso support.

Although exercise requires nothing but simple breathing, it is necessary to use the correct technique, since the wrong its implementation will not do you any good.

What is the use of exercise?

• Create improved posture and stability;
• Protect the body from injury during heavy power loads;
• Allow torso muscles to participate in other exercises for the abdomen;
• Do not allow the weight of internal organs to press on the abdominal the wall.

The correct technique for performing a vacuum in the abdomen?

The meaning of the exercise: to draw in the stomach. Imagine you are trying fit in very tight jeans. The ribs should be clearly visible, and the diaphragm is raised.

When you draw in your stomach, visualize how it touches the spine. This maximizes the beneficial effect.

The simplest position is when your body tilted forward slightly to make it easier to build up a vacuum.

It also performs well when your knees and hands are on floor, or in a standing position with a slight inclination forward. Can put your hands on the table and lean.

Vacuum can be filled in any other position while sitting on a chair. or lying down. It can be practiced even when you are sitting in a car. Here how easy it is to learn how to do it:

Option 1

Exercise:

1. Start by standing upright, legs apart shoulder-width apart. There is another version of the position when performing this exercise, but standing position is best. Keep your back straight and shoulder a little back, do not slouch. Avoid positions in which you will be uncomfortable.

Exercise can also be performed lying, on the stomach, sitting or standing on knees.

2. Start to inhale slowly through the nose. Inhale while lungs not completely filled with air. Inhale slowly, approximately 3-5 seconds.

If you have a stuffy nose, then inhale slowly through your mouth. Is not less effective. But exhaling through the mouth is already mandatory.

3. Exhale through the mouth. Exhale until in the lungs at all there will be air. During exhalation, draw the abdominal muscles inward and hold until ready to inhale again. After that muscle can relax. The most important thing is to let out air through your mouth, not through the nose, as it allows you better control breathing and make exhalation more complete by freeing the lungs. Exhale until there’s absolutely no air left.

• Exhaling time is also useful to measure – exhale for 3-5 seconds. This makes the exercise easier.
• If you exhale through your mouth, you can exhale more air volume.
• Also, as you contract your abs, you can add and contraction of the muscles of the pelvis.

4. Now pull the belly button in as far as possible. As you exhale pull it to the maximum distance. As with all others visualization helps exercise – imagine that the navel is almost touches the spine.

If the first time you can’t tighten your stomach nothing wrong! This step requires a long workout, and your abilities will improve over time.

5. Hold this position for approximately 20 seconds if you will keep breathing in and out. If you are just learning to perform him, then you can only hold out for 5-10 seconds. Important continue to breathe normally during training, so don’t hold your breath.

Such a training will allow you to keep squeezed longer the state of the abdominal muscles and will improve breathing control. Across for a while you can hold on even longer than a minute.

6. Inhale while relaxing your abdominal muscles to repeat this process. Relax your muscles and take a deep breath. Relax press so that the muscles return to their starting position and let it stretch as air enters the lungs. It was one repeat Now you are back in the starting position and you can start new replay.

Exercise slowly and carefully, making sure that you don’t normal breathing ceased.

7. Perform about 5 repetitions before resting. People have who already have experience, can do it up to 10 times before stop, but beginners should not do more than five repetitions. Each time, inhale deeply and exhale, counting seconds, so that know how long you have been able to keep the abbreviated press condition.

You may need to break your workout into pieces by doing two Repeat, resting 1-2 minutes and ending with the last three.

Option 2

Choose a position:

1. Exercise while standing to make sure you have the right posture. Stand with your feet shoulder-width apart, make sure that all the foot was snug against the floor. Try to keep your back as high as possible. straight.

You can exercise anywhere, even in the kitchen or in line at the store.

2. Vacuum for the press can be performed while sitting, if it is easier for you. If you are sitting in a car or at work, you can still take measures to strengthen your body. Sit straight put your hands on your hips (if possible). Shoulders relax while holding them lower and a little backward. Start to exhale slowly. Exhale all the air while drawing in the stomach. how hold this position for longer.

When you are sitting, it is especially important to have the correct posture when doing this exercise.

3. Lie on your back for a controlled vacuum. Back keep it as straight as possible, parallel to the floor. Bend your legs in Knees and feet flat on the floor. Put your hands on both sides of the body. Now you can start deep breaths and exhalations.

Put your feet in the position that suits you. You can a little to bend the spine up, then the exercise will become a little harder to fulfill.

4. Kneel for a more stable position. Put hands on the floor, resting his palms on the floor. Keep your palms right under shoulders. Your knees should be on the floor so that your legs formed an angle of 90 degrees with the floor. Bend your feet so that your fingers rested on the floor and your heels pointed to the ceiling. Now you can deeply inhale and draw in the stomach, while continuing to hold this pose. You can see all these options in the video below.

When you hold a position, try to look down at your hands. Back try not to bend.

Good structure for vacuum training – follow 3 approaches 10-20 seconds to start. It will be difficult, but over time it will become easier. When it’s easier for you to do the approaches, keep the vacuum already 30 seconds or more. When you gain experience, you can hold on for about a minute.

Try not to go beyond the reasonable. Don’t do too many approaches.

“Vacuum for the abdomen” is best done on an empty stomach, because that food in your stomach can prevent you from straining internal muscles.

How to carry out vacuum exercises with a turn?

If you want to add some variety to your exercises and intensity, then you can try the rotation.

• We begin the exercise as usual;
• We inhale deeply and as we exhale, we draw our stomach to our back;
• Now put your hands over your head and turn the torso from one side to another.

This is a great way to engage the lateral muscles. All the muscles in areas of the abdomen and torso as a whole tense up more, and the transverse – and more than that.

Some Tips for Implementing

• Always vacuum on an empty stomach (food will stop you strain);
• Muscles can be relaxed and tensioned again while you are holding breath;
• Try to do the exercise while lying on the floor or on all fours as well as sitting to make it harder.

How long do I have to wait for the first results

Many experts say the results are noticeable and your waist circumference tapers off just two to three weeks after you began to regularly perform a “vacuum for the abdomen.” They say that during this time, the waist will narrow by six to seven centimeters.

This, most likely, is an exaggeration, you need to expect a little less. It is also important to remember that no amount of vacuum exercise able to burn subcutaneous fat or build new muscles. They simply make the abdominal wall stronger, supporting existing ones the muscles. Due to muscle tension, the effect of a flat живота. If there was fat, then it remains in place.

Combine these exercises with a balanced diet and daily training, so that the abs becomes pronounced, and the waist is narrow.

The results of vacuum training for everyone will be different, but the most the main thing is regularity. Once will not be enough – it is necessary do it several times every day.

The results are likely to be not measurable, but aesthetic and visual, especially if you have only 2-3 exercises weeks, but after a while the results will not be impossible to notice. The waist, in fact, will narrow, and its girth is noticeable will decrease.

Again, it’s important to stay healthy and not allow the body to gain subcutaneous fat. Only then will you notice the benefit from the vacuum.

However, some of the best properties of this method are difficult. see. These include improved spine support and posture.

What difference can be noticed before and after execution exercises

If you do vacuum exercises for several weeks, then you, most likely notice the following effects.

• Improved motion control. As transverse the abdominal muscles become stronger, the abdomen goes deeper under the ribs. This makes the exercise easier.
• Some note that this exercise allows them to find and control individual abdominal muscles. It looks unusual, but very cool.
• You may notice a reduced abdominal volume. As already mentioned, this exercise cannot burn subcutaneous fat, but visually it improves the visibility of muscles under the skin.

The transverse muscles behave like a corset and hold the stomach tight and abdominal organs.

Alternative exercises for a flat stomach

There are some good alternative exercises for pumping the transverse abdominal muscles to help make beautiful press without performing a vacuum.

If you regularly exercise and don’t see the result, or the “vacuum of the abdomen” you just seem uncomfortable, that is, many other alternative ways to use the same muscles.

Also apply these exercises, complementing them with a “vacuum” “belly” is even useful, because diversity is always more useful. Muscles develop better if they are influenced from different angles.

If you are looking for other ways to engage the transverse muscles press, without using a vacuum, then you should try:

Strap

Lie on the ground, move to the push-up position. Keep straight back, straining the torso and retracting the stomach. Body from crown to the heels should be one straight line. The gaze is directed forward.

Keep this position as long as possible! 30-60 seconds approximately enough. You can even put a load on your back (if you have partner) to make the bar even more difficult.

Gluteus bridge

Lie on the floor. Bend your knees. Move your legs so that they were right under the knees so that the shin was perpendicular the floor. Put your hands along the body, palms down.

With your hands firmly on the floor, lift both the buttocks and hips in air, keeping your back straight. Try to raise your pelvis as high as possible, buttocks squeeze.

Hold for 1-3 seconds, then lower back to the initial position.

This exercise is good for the buttocks, lower back, torso and legs. Weight can also be added to increase intensity. Put the pancake from the barbell on your stomach.

Russian twisting

This is a very complex and dynamic exercise that affects rectus and oblique abs. If you can get it right to fulfill, then you have a strong torso.

Sit on the floor to get started. Putting your legs in front of you and slightly bending your knees, raise your feet from the floor a few centimeters. Straighten your back and pull back a little to torso and hips formed an angle.

At this point, you should sit on your buttocks.

Now swing the torso from side to side, holding your hands ahead of you. Try to make the swing angle bigger and you soon notice a burning sensation in the muscles of the abdomen and sides.

Perform several sets of 15-20 repetitions, depending on level of training.

Conclusion

Abdominal Vacuum Exercise Is A Great Way To Strengthen “cubes”, as well as improve posture and protect internal organs. His can be performed from almost any position, both standing and sitting or kneeling. To get started, just exhale all the air from the lungs, drawing in the stomach.

And remember that vacuum is not the main way to lose weight and achieve strong and pronounced muscles. Your main allies, as always – diet and training, strength and for the press.

But still it must be noted that the vacuum is beautiful and underestimated method of obtaining the last 10 percent of the relief, which sometimes decide everything.

Sources:

• https://trustyspotter.com/blog/stomach-vacuum-benefits/;
• https://www.wikihow.com/Do-the-Stomach-Vacuum-Exercise;
• https://www.goodzing.com/articles/stomach-vacuum-lowdown-on-the-ancient-workout-that-helps-tighten-your-stomach.