Every year, before the onset of the hot season, those who have safely relaxed throughout the winter and spring begin hastily to prepare for the upcoming beach season. Some sign up for a fitness club, while others prefer to work out at home. And when it comes to working on problematic areas, most are faced with the fact that the hardest part of the exercise is to achieve a flat stomach.
A common opinion is that to improve its shape, one should perform abs exercises. But practice shows that everything is completely the opposite, as the more work on pumping up the abdominals, the less noticeable any results will be. This is due to the fact that fat, during workouts, gradually becomes watery muscles, or simply a muscle corset is formed under the fatty layer. But the problem remains the same, as the stomach fat does not go anywhere.
In such a situation, the exercise “vacuum in the abdomen” will be very effective. It is not only amateurs who tested it for the first time on themselves, but also professional athletes who speak positively about this exercise.
In the process of performing this exercise, the main load goes to the transverse abdominal muscle, which is the one that supports all of the internal organs in their places. As a rule, it is because of this muscle that a sagging belly begins to appear.
Training is usually aimed at developing the oblique muscles and the external muscles that are responsible for the appearance of the abs. As a result, the stomach stops hanging but also, as before, it still bulges forward. The exercise vacuum is aimed precisely at strengthening the transverse muscle.
How to do the “vacuum in the abdomen” exercise
First, check out a few helpful tips before starting your workouts:
- This exercise will only work if you do it regularly. You can achieve a flat stomach in about a month of constant training.
- Despite the seeming simplicity of the exercise, very few people succeed in doing it correctly on the first try. Don’t be discouraged if it doesn’t work right away.
- The end result directly depends on the correctness of the exercise, you should carefully study the technique before training.
- At the moment, there are several methods for performing the vacuum exercise. Start with the one that seems to be the most comprehensible and accessible. Once you figure out how this exercise generally works, the technique can be complicated further.
How to do a vacuum exercise
The simplest execution technique:
In the starting position, while lying on your back with the arms extended along the body and the legs bent at the knees.
- Exhale all the air from your lungs smoothly and slowly.
- Pull in your stomach as deep as you can and hold it there for 15-20 seconds. Gradually, the delay time will increase, but for a start, 15 seconds will be enough. In this case, the abdomen should not move.
- Also breathe in smoothly, the stomach at this moment can be relaxed.
The technique is more complicated than listed above:
Now that the principle of the exercise is already clear, you can perform it while standing with your feet should be shoulder width apart.
- As you exhale, bend your knees, direct your body slightly forward (as if you were skating or rollerblading). Place your palms on your hips.
- As soon as the lungs are empty, pull in the stomach and fix it in this state. The head is tilted slightly downward, but the gaze should be directed straight ahead. The back during execution should always be straight.
- Hold this position for 15-20 seconds.
- Now you can relax your stomach, slowly breathe in and restore your breathing.
The exercise vacuum technique for the advanced athlete
So, if you have mastered the previous methods of doing the vacuum exercise, then you can try the advanced version. The starting position is the same as in the simple technique.
- Exhale all the air from your lungs.
- Pull in your stomach and lock the position for 15-20 seconds.
- Take a short breath and immediately contract your abdominal muscles while continuing to pull it in. There may be a lot of air shortage at first, so take very small breaths.
- Relax your muscles and restore your breathing. But don’t completely relax, as the exercise is not over yet.
- Exhale, pull in your stomach.
- Tighten all your abdominal muscles, then push out your stomach.
- Inhale and relax your abdominal muscles, restoring your breathing.
Vacuum exercise tips to help you get the best results:
Of course, the vacuum exercise is not recommended for everyone, there are some contraindications:
- Pulmonary diseases;
- Any diseases of the digestive tract;
- A duodenal or stomach ulcer;
- Any problems associated with the cardiovascular system;
- For women in the critical days or pregnancy.
The exercise vacuum is very useful not only for pumping up the abdominal muscles, but also for all internal organs. Performing it regularly will improve the work of the gastrointestinal tract and strengthen the muscles of the back, thereby improving the posture.
As you can see, it is quite simple to tighten your stomach and improve your health at home, the main thing is to want to do it and gain that flat stomach.
This exercise was one of the great Arnold Schwarzenegger’s favorites for his abdomen, it was thanks to this exercise that he claimed he could lift huge and heavy weights without having to wear a weight belt to protect his abdominal muscles. This shows that this exercise is one of the best not only for that flat stomach, but also to strengthen the abdomen. Due to needing a good deal of lung power to be able to hold the breath, some professional athletes use Clenbuterol to help and increase their lung capacity and also T3 to help within this process of the weight loss around the abdomen. Using both of these substances that work well together, will allow for the body and cardiovascular system to work much more efficiently and effectively.