Last Updated on
Its main feature is that it can reduce the waist. You did not misinterpret – reduce the waist. So, without any diets, one exercise can remove a few centimeters in the waist area. Let’s understand, due to what happens this reduction and how to properly perform the vacuum.
What is the essence and how can the waist be reduced? Frank Zane, demonstrating his famous pose “vacuum” strongly retracted the stomach, as a result of his transverse abdominal muscle was greatly reduced.
Anatomically, the transverse abdominal muscle serves as a weightlifting belt and runs along the belly from left to right. It keeps the entire peritoneum and internal organs, not allowing them to “fall out”. In untrained people, it is weak and stretched.
As a result, the stomach hangs, even in lean people. The transverse abdominal muscle is under the direct and oblique muscles of the press. Those. is the deepest muscle. Plus, it does not work to bring the bones of the skeleton together. Its only task is to increase the voltage at intra-abdominal pressure and support the spine.
The essence of the vacuum exercise is to give the transverse muscle of the abdomen tone and elasticity. Within a few weeks of regular exercise, her condition will improve, she will be tightened and at the expense of this will reduce the waist.
The width of the waist (front to back) is not genetically unchanged, and you can control it, making the exercise a vacuum priority in your training and preparation. By training the transverse abdominal muscle, you, on top of everything else, prevent back pain, relieving the load from the waist.
How to make a vacuum exercise?
It is advisable to do a stomach vacuum on an empty stomach or 1-2 hours after the last meal. The essence of the exercise is the most complete exhalation of air from the lungs – with the simultaneous retraction of the abdomen inside (this is what the analogy with the “vacuum” is based on). Hold in this position for 10-15 seconds, then slowly inhale through the nose and relax the muscles. Take 2-3 deep breaths with your diaphragm, then repeat.
The main secret of implementation – when pulling the abdomen under the ribs to learn how to feel the tension of the transverse muscles of the press. Once done correctly, beginners will quickly learn to perform a vacuum in the abdomen. The mechanics of the exercise itself are simple – deep exhalation, pulling the navel toward the spine and slightly up, holding your breath with muscle tension, relaxation, and a smooth breath.
How to make a stomach vacuum:
- Lying on your back (the easiest option)
- Standing on all fours
- Combined with exercise plank
- Standing with a slight tilt of the body forward (hands on your knees)
- Standing upright
- Sitting (the most difficult option)
- The right technique
Since the vacuum of the abdomen is primarily a breathing exercise, the correct technique for its implementation involves conscious control not only of the abdominal muscles, but also of the inspiration and exhalation through the nose. When inhaling, air should be directed not into the lungs, but as if into the lower abdomen – for this, try to make the stomach bigger, as if squeezing the abs forward at the final point of the exercise.
The diaphragm with such breathing should move up and down, and not back and forth. In other words, it is necessary to literally try to breathe in the stomach, and not just the lungs – as we noted above, the chest should not move. A similar technique for performing the exercise, the vacuum of the abdomen will not only help strengthen the abs, but also teach you proper breathing.
Master the exercise vacuum in the abdomen
To learn the exercise, start the vacuum with the easiest option – lying on the back (the stomach is easier to draw under the force of gravity).
With increasing fitness, go to the execution of the vacuum in the “on all fours” position, then sit and master, finally, the most difficult variant of standing.
Lie on your back, bend your knees, put your feet on the floor, hands stretched along the trunk. Make a powerful exhalation, trying to expel all the air from the lungs, and retract the abdomen with effort. Imagine mentally that you need to touch the navel to the spine. In the supine position you will be helped by gravity.
Keep the stomach retracted for 15 seconds. Do not let the lack of air spoil the exercise, so make small breaths. Concentrate on your diaphragm, feel how it is drawn deep into the stomach.
Do 3-4 sets several times a day (at least twice). It is better to do it in the morning on an empty stomach (you can immediately after awakening), but throughout the day at any time, when the stomach is not full of food.
Over time, increase the time of exercise, reaching from 15 seconds to 1 minute or more. The main criterion is your comfortable sensations and pleasure from exercise.
Vacuum on the knees
After you can easily make a vacuum in 5 sets of 1 minute, go to a more complex option – on “all fours.” Here you will go against gravity.
Get on your knees and put your hands on the floor. Hands do not bend in the elbows. The wrist, elbow and shoulder are in line, and the thighs must be perpendicular to the shin.
Make one powerful exhale and draw in your stomach. Slightly lower your head, and your back will be bent. Start with 30 second approaches, bringing them gradually up to 5 for 1 minute.
The sitting position involves the work of the muscle stabilizers, which hold the spine in the forward position in space. This complicates the task. In addition, gravity also can not help you.
Sit on a flat and firm surface. Do not support your back anywhere. After a powerful exhalation, draw in the belly and hold this position for 1 minute.
Exercise constantly. Do not turn off your mode of various types of vacuum.
Standing vacuum is similar. You occupy a comfortable standing position and, as you exhale, draw your belly, trying to hold out as long as possible. Do not limit yourself to 1 minute.
Perform a vacuum throughout the day. Just control your abdominal muscles, during all the movements that you make. Try to draw in the stomach constantly, it does not matter whether you are standing or sitting. Over time, the transverse muscle of the abdomen acquires a tone and the stressed state becomes natural for it.
A narrow waist in combination with a flat stomach allows to form beautiful proportions and the desired men’s triangle “shoulders-back-waist”. For girls, this exercise will be a discovery, because will form a beautiful flat belly and reduce the waist.
Do not say that the exercise vacuum does not work. Do it regularly and with all seriousness, and then you will see the result.