How to do a stomach vacuum for the abs?

How to do a stomach vacuum for the abs? Many did not even hear about such an exercise, and what can we say about knowledge of the performance technique. If you want a flat stomach, but diet and regular physical activity do not help much, and friends continue to ask how long you are pregnant, it means that you are not doing everything right. This defect is very easy to solve. This article will enlighten you on the issue of a flat perfect tummy and help to improve your figure in a fairly simple way.

to contents ↑

Effective exercises for abdominal muscles

A mandatory attribute of a sports figure is a narrow waist and a flat stomach. No matter what the results promise, no training program like “flat stomach in 10 minutes a day” will help you. The main condition for burning fat in the abdomen is proper nutrition.

Important! To maintain the correct proportions of the figure, a person must spend more calories than receive with food.

What are the benefits of special training for the abdomen?

• Exercise on the press perfectly pumps the muscles of the press, but more difficult exercises, such as squats, burn calories much more efficiently.
• There is another exercise that athletes have used to create a flat stomach and reduce their waist. It is borrowed from yoga and is called the “vacuum of the abdomen."

Important! The well-known Arnold Schwarzenegger regularly did this exercise. Therefore, despite the huge muscle mass, his waist remained very narrow. Thanks to the "vacuum of the abdomen" the actor could boast of such a much-desired V-shaped back.

to contents ↑

Abdominal Muscle Anatomy

To understand how to properly make the abdominal vacuum for the press, first we will get acquainted with the anatomy of the muscles of this area:

• Classical exercises for the abdominal muscles, such as lifting legs, twisting and others, mainly work out the rectus abdominis muscle, which is often divided into the “upper” and “lower” abs.
• Exercise “vacuum for the press” makes it possible to work out the transverse muscle, which is located under the rectus and oblique muscles of the abdomen. She plays the role of a natural “belt”, visually narrowing the waist. Having strengthened this muscle, it will be easier for her to “hold her stomach”, and it will not “fall out”, because this is often a serious problem even of thin and slender girls.

to contents ↑

Benefits of exercise

Performing this exercise, you have the right to count on the following result:

• Getting rid of a distended abdomen. This figure flaw arises from the poor development of the transverse abdominal muscle.
• A decrease in the visceral layer of fat that surrounds the internal organs.
• Narrowing the waist in a fairly short period of time.
• Visual enlargement of the chest.
• The development of transverse abdominal muscles.
• Forced expiration is stronger with a closed nose and mouth.
• Better control over your entire abdomen.
• Flat stomach without fear of pumping the press.
• Stabilization of the spine and reduction of pain in the lower back.
• Prevention of sagging internal organs.

Important! A significant advantage of this exercise is the ability to perform it without the presence of special equipment in the home or office.

to contents ↑

How to make a press vacuum?

The best time to exercise is the morning before meals. Before performing, do not drink and eat.

The main feature of the technique for performing this exercise is proper breathing:

• First you need to take a deep breath, and then exhale through your mouth, freeing the lungs from the air.
• You maximally press the front wall of the abdomen to the spine, at this time the internal organs seem to be pushed up, under the ribs.

to contents ↑

Vacuum Options for the Abdomen

You can do this exercise in several variations:

• Lying with straight or bent legs.
• On all fours on the floor.
• Sitting.
• Standing up

Important! As a rule, it is easiest to start from a prone position, sitting or on all fours. The most difficult option is to perform a “vacuum for the abdomen” while standing.

to contents ↑

Vacuum on the press - how to do?

Since there are several variations on the performance of this exercise, we will consider each of them.

Lying position

The starting position in this case is lying on the floor with bent or straight knees, with your hands resting on the floor. If desired, palms can be laid on the stomach, so you can control the functional work of the muscle.

Technique of execution:

• Take a deep breath through your nose.
• Exhale sharply through your mouth and hold your breath.

Important! It is necessary to maximize the release of the lungs from the air.

• Simultaneously with the exhalation, you need to strongly draw in the stomach, as if pressing the navel to the lower back.
• In this position should be delayed for 15 seconds.

Important! If at the initial stage of this exercise you will not be able to hold your breath for a specified time, then you can take a small breath, while not relaxing your abdominal muscles.

• Inhale slowly and gradually relax the muscles.

Important! You can not take sharp breaths.

• Take a couple of breaths, then repeat the exercise again.

How to do a stomach vacuum for the abs while standing?

Some bodybuilders consider this variation of the “vacuum for the abdomen” exercise to be the easiest; others, on the contrary, the most difficult. Be that as it may, your personal experience will allow you to decide on this. So, let's get down to practical recommendations regarding this exercise option.

Technique of execution:

1. Stand straight, place your feet shoulder-width apart and place your hands on your hips. This is your starting position.
2. In a controlled and slow way, inhale deeply through your nose, drawing maximum air into your lungs.
3. Take a powerful exhale, bringing your stomach to your back as hard as possible. Lock in this position for 15-20 seconds.
4. After the specified time, exhale and return to the starting position.

Four-Position

Such an embodiment defeats gravity. The starting position in this case will be a pose on all fours, while the lower back and neck should be in a neutral position.

Important! Sharp deflections, as well as a clear straight line of the spine, are completely excluded.

The technique of execution is no different from the other variations of the exercise described above. You also inhale, exhale, and hold your breath when your stomach is pulled in.

Sitting position

This position is very important for stabilizing the muscles of the back, complicating the vacuum.

Technique of execution:

• Sit on a chair and bend your legs at an angle of 90 degrees. The back should be straight, and the feet should be on the floor.

Important! If you want to complicate the exercise, then replace the chair with a fitball.

• Next, we perform breathing exercises, as described above.

Important! No need to lean on the back of a chair. Do not forget to pause before each approach.

to contents ↑

How many times do you need to do a vacuum for the abdomen?

• Strive to ensure that each time you manage to hold your breath longer. Starting at 15 seconds, bring the duration of the exercise to 60.
• Repeat the exercise 3-5 times.
• During the week, “vacuum for the abdomen” must be done at least 5 times.

Important! If you want to get a result from an exercise, then you need to do it regularly. Make a habit of waking up to make a vacuum, and then have breakfast and do all the usual morning routines.

• After you can do the easiest version of the exercise for you within 60 seconds, move on to the more complex version, and so on, until you bring everything to automatism.
• When you have mastered the most difficult option, begin to strain the transverse muscle during the day - this is a “lightweight” version of the vacuum, which does not imply a holding of breath and strong retraction of the abdomen.

Important! It is especially useful to draw in the abdomen in case of sedentary work. Try not to stoop and hold your stomach. After some time, you will do this on the machine.

However, you should not be fanatical about this idea and constantly press the navel to the spine as much as possible. This can lead to serious malfunctions of the internal organs, up to visceroptosis (omission).

to contents ↑

Contraindications for abdominal vacuum

Under certain conditions, this exercise can harm the body, so you should be extremely careful and know such nuances. So, the “vacuum for the press" is contraindicated in the following cases:

• During pregnancy.
• During menstruation.
• If there are diseases of the digestive organs.
• Heart problems and other heart diseases.
• Frequent dizziness.
• Lung diseases.
• With diseases of the thyroid gland.
• In cases of chronic illness or during an infectious disease.
• In the recovery period after any surgical intervention.

Important! If after performing the exercise your stomach hurts, then you need to stop doing it and seek medical help.

to contents ↑

Stock footage

Do not put too much hope in one exercise. “Vacuum for the press” will not give you a perfectly flat stomach without proper nutrition. Therefore, if you have a large percentage of fat, then you need to think about nutritional deficiencies, review your physical activity and strengthen your muscles using the exercises described in the article. The technique of performing the “vacuum” is quite simple. If you bring it to automatism and put it into a habit, then the “tumbledown belly” does not threaten you.