How to do the vacuum exercise correctly

Not every girl can boast of a perfect figure and a flat stomach. If you belong to more than half of women suffering from fatty layer, sagging sides and a large abdomen, pay attention to the exercise called "vacuum". It will help to tidy up the area tummy.

Exercise vacuum for the abdomen

Most fitness instructors advise this unusual exercise for girls who are just starting their way to figure perfection, as well as for those who have long been into fitness. It is generally accepted that to reduce the volume, it is necessary to pump the press. But this opinion is not correct. Even if you manage to build abs, you will not get rid of belly fat in this way. The press, of course, will appear, but it will be hidden by the fat layer. Therefore, you will only visually enlarge the stomach. For a perfect flat belly, you need get rid of fat... This is what the vacuum exercise is for.

This exercise is a collection of different techniques. It is used in different directions of physical activity. It is used in yoga and body flex, as well as in fitness. In addition, the vacuum is perfect for independent training. The principle of operation of this exercise is very simple - you need to strongly draw in your stomach and stay in this position for half a minute.

The vacuum has an amazing effect. Regular training significantly strengthens the transverse muscles, making the abdomen flat... As a result of this, the internal fat that envelops the organs of the body is burned, digestion works better. The end result is a flat stomach, strong abs, and beautiful posture. If done correctly, the body is saturated with oxygen and the mood is significantly improved.

How to do the vacuum exercise correctly

Performing a vacuum is not at all difficult, but some rules must be followed:

• Be sure to do two to three abs warm-up exercises to get a feel for your muscles.
• Correct breathing is very important. Take a slow, deep breath first. Perform the exercise itself on a long exhale.

Train in different positions while standing, sitting, not on all fours, or lying down. Let's consider in more detail some variations of the exercise.

Lie on your back with your knees bent. Place your arms loosely next to your body. Slowly draw in the air first. Now slowly release it and continue the incipient abdominal fall, pulling it in with effort. At the same time, try to make the muscles on top slightly go under the lower border of the ribs. Lock in for 20 seconds and relax your body.

In a standing position, you must act in the same way as in the previous version. The difference is that you need to tilt the body forward a little. This option is a little more complicated than the previous one. Therefore, first learn to do this exercise while lying down. First you need to do 2 sets of 3 exercises. It is very important to perform the vacuum regularly, only then can you get a sustainable result.

Exercise vacuum: reviews

The girls who performed this exercise noticed the result after a week. A saggy stomach is tightened, digestion is improved. Making a vacuum is easy and simple. It only takes a little time. It is better to do it in the morning, when the stomach is empty.