A special feature of the vacuum exercise is its static load, in which the abdominal muscles tense in the absence of air in the abdominal cavity and lungs. Vacuum is a breathing exercise in yoga, or more precisely, the so-called “uddiyana bandha”. Thanks to the fact that Schwarzenegger practiced it in his best years, bodybuilders also fell in love with the exercise, and there is an explanation for this when it would seem that yoga and bodybuilding might have in common.
Why do the abdominal vacuum exercise
Many people want to get a flat stomach without “killing” their abs with numerous dynamic exercises that develop muscle thickness but do not give much results. The static vacuum exercise actually flattens the waist, especially when viewed from the side. The fact is that the vacuum strengthens the internal abdominal muscles, and they are located under those muscles that are trained with the help of dynamic crunches that are familiar to us. Leg crunches and leg raises work the external muscles - the rectus abdominis and external obliques - while the vacuum works the transversus abdominis and internal obliques, which are located under the external obliques.
It is the internal muscles that stabilize the spine, and their atony leads to protrusion of the abdomen forward, and with it the spine and internal organs. As a result, a small roll forms in the lower abdomen, even when performing dynamic abdominal exercises. Therefore, performing a vacuum will tighten and tone those same muscles and make the stomach noticeably flatter and reduce the volume of the waist. But this is achieved not through fat burning, as many people think, but through the impact on stabilizer muscles that have ceased to perform their functions.
The vacuum should be performed by those who notice the above-described picture in the mirror - the appearance of the abdomen and its protrusion, curvature of the spine, the appearance of hyperlordosis of the lumbar region.
What effects can be expected and what will not happen?
The vacuum can help tighten the belly and improve digestion.
However, people react differently to the exercise. Some people report feeling more alert or relieved from bloating. Others are discomfort and unpleasant sensations before and after execution. In case of discomfort, there is no need to perform the exercise.
A vacuum will not help you lose weight, get ripped abs, or cure diseases. But, like other exercises, it has its own beneficial effects, which is why it is popular in training programs.
How to do a stomach vacuum correctly
Technique for performing abdominal vacuum while standing
- Place your feet hip-width apart and take a stable position with your hands on your hips.
- Take a deep breath through your nose.
- Then exhale through the nose, freeing the abdominal cavity from air, pulling the abdominal walls towards the spine.
- Pull your navel as close to your spine as possible and hold your breath for 10-15 seconds. Try to pull your abdominal muscles under your ribs, but do not round your back.
- When the time is up, inhale smoothly through your nose. Rest for 20-30 seconds and perform at least 2 sets, maximum 10.
Sitting vacuum technique
You can perform the exercise while sitting on a chair or on your shins; there is no difference in the technique.
- Sit more comfortably. Place your palms on your hips, straighten your back, and maintain a neutral position.
- Take a deep breath in through your nose, then exhale, emptying your lungs and stomach of air.
- After exhaling, draw your stomach in even more, as if you were pulling your navel towards your spine and under your ribs.
- Hold your breath for 10-15 minutes.
- Then inhale through your nose and restore your breathing.
Technique for performing abdominal vacuum while standing on all fours
- Place your palms under your shoulder joints, keep your elbows straight, place your knees under your hip joint at a short distance from each other.
- Take a deep breath, without rounding your back, and exhale completely through your nose, hold your breath.
- Next, pull the abdominal walls as close as possible to the spine, but do not round your back.
- Hold your breath for 10-15 seconds, after the time is up, inhale through your nose and rest.
Lying abdominal vacuum technique
- Lie on your back, place your arms along your torso.
- Take a deep breath, then exhale, drawing in your abdominal muscles, and hold your breath.
- Pull your navel as close to your spine as possible and press your lower back to the floor.
- Hold for 10-15 seconds, then inhale through your nose and restore your breathing.
Reviews: photos of the result before and after
Indeed, the stomach is tightened. Fat, of course, has not gone away, but I will fight it in other ways.
https://irecommend.ru/content/uprazhnenie-dlya-lenivykh-esli-zhivot-lezhit-ryadom-leto-uzhe-blizko-vakuum-zhivota-vam-v-po
I feel dizzy almost instantly, which then leads to headaches. Of course, I didn’t want to torture my body and limited myself to a ten-minute workout every day for a week, but even that gives such an effect.
After a week of performing the vacuum, the muscles became more toned and the stomach became more elastic. But in addition, I received extremely unpleasant sensations somewhere inside, as if my internal organs were outraged by such exercises.
I did this, but I gave it up, it causes something in my neck to pinch, something somehow shifts and I can’t breathe in or out
I did it, without regular training and training - complete nonsense.
I did it, the effect was not very good. Where to put the fat layer??? I changed my training and nutrition, and the effect appeared. The doctor said that this will happen (the muscles are cut during the CS and do not seem to recover), but I don’t give up!!!
I settled on the “Favorite” diet (I warn you right away, alternating drinking days and proper nutrition). Every morning I did the exercise (started with 1-2 minutes, and at the end of losing weight, ending with 10-15 minutes).
On drinking days, I did the exercise, if possible, for a few minutes at lunchtime and in the evening. Girls, I noticed results within a week! I don’t really believe those who say that the effect is visible on the second day, these are fairy tales, as for me. But after 7 days, my stomach no longer stuck out so much, my jeans began to fit more easily! This is what pushed me not to stop.
From the broad bones: they couldn’t stand it, oh, well, it’s very strange that after seven days of half-starvation, and what’s more, a drinking diet, my stomach was deflated
