Abdominal vacuum - an exercise for losing weight. How to properly do a stomach vacuum at home. How the abdominal vacuum exercise makes it flat and reduces the waist What does it mean to do a vacuum

Vacuum is an excellent exercise that appeared in bodybuilding from yoga. It specifically works the transverse abdominal muscle, which holds the internal organs.

Vacuum- this is the only exercise that helps you do it. If during abdominal training your waist always grows, since muscle fiber hypertrophy occurs during training, then this exercise really helps to visually reduce your waist. You can also find information that it removes visceral fat, but this is not so, fat, be it subcutaneous or visceral, does not matter, the body accumulates any fat when there is a lack of calories, and it does not matter at all whether you work out your abs or not.

The vacuum exercise was especially popular in the 60s and 70s; it was practiced, which provided him with a luxurious waist, with large muscle volumes. Today's athletes, in pursuit of huge muscle mass, do not practice such exercises, the result is large bellies even during competitions. Moreover, the stomach “sticks out” not because the athlete has a lot of subcutaneous fat, but because the transverse muscle simply does not hold such a voluminous stomach.

1) Lie on the floor, bend your knees, rest your heels on the floor, and lower your arms along your body, your head pressed to the floor.
2) As you exhale, draw in your stomach, tensing the transverse muscle, and then relax it and exhale, thus doing 10 short repetitions to feel the muscle.
3) Exhale the air, relaxing, but without deliberately drawing in your stomach, stay in this position for 25-30 seconds.
4) Take a short and shallow breath, and then pull your stomach in, repeat the procedure after 15 seconds, and after another 15 repeat again to finally deepen the load.
5) Slowly relax the transverse muscle and push your stomach out as much as possible, then repeat the exercise 7-8 more times.

Exercise vacuum – notes

1) The exercise does not have to be performed lying down, there are also options sitting and bending over, but lying down the athlete gets the opportunity to focus only on the transverse muscle.
2) Never let yourself go into a state of lack of air, as this will force you to concentrate on the work of the respiratory system instead of concentrating on the work of the muscles.
3) The transverse muscle rarely receives signals from the brain to perform any action, so the neuromuscular connection is poorly developed, so try to concentrate on the work of the target muscle group.
4) Do not lift your head off the floor when performing the vacuum exercise while lying down, and also do not talk while performing the exercise.

Anatomy

The transverse muscle is located behind the abdominal muscles, so it is not visually visible, but it performs a very important function. In addition to the fact that a strong transverse muscle will help you improve the aesthetic component, it will also help relieve stress on the spine during basic exercises, especially squats with a barbell, since in this exercise it acts as a stabilizer in the abdominal muscles. Thus, the vacuum exercise allows you to develop two whole functional qualities: the respiratory system and strength endurance.

The vacuum exercise does not need to be performed during drying; on the contrary, it is best to perform it while gaining muscle mass. The bottom line is that the athlete has to eat a lot when he is working on the hypertrophy of muscle fibers, as a result of which the stomach becomes larger, especially if the athlete eats incorrectly, eating in large portions and irregularly, but the vacuum exercise allows you to neutralize the negative effects of an increased diet.

Exercise vacuum - Video

Plank exercise - execution technique Effective exercises for a thin waist

Summer is coming, and many are hastily starting to prepare for the beach season, signing up for fitness clubs or trying to tighten their stomachs at home. However, when working on problem areas, many are faced with the following paradox. The hardest thing to achieve is a flat stomach. It is believed that to improve its shape it is necessary to pump up the abs. But in practice, everything looks completely different: the more, the less sense. This is due to the fact that fat gradually turns into muscle, or a muscle corset is formed under its layer. But my stomach never goes away. What to do in this situation? A simple exercise - a vacuum in the stomach - will be a faithful assistant. Reviews about it are given by both athletes and amateurs. The exercise helped them cope with the problem.

Why is it effective?

When performing the exercise, the same one that holds all the internal organs in place is loaded. Usually the cause of a sagging belly is low tone. When playing sports, the main load falls on the oblique and external muscles. From overtraining they begin to bulge. As a result, the stomach stops hanging, but still protrudes forward.

This exercise forces the transverse muscle to work. Bodybuilders love to do a vacuum in the stomach. The exercise relieves them of the protruding “ball of nerves.” It helps to draw the waist.

1. Consistency is the key to success. The “Vacuum in the Abdomen” exercise should be performed regularly. To obtain it you will need about a month of constant training.
2. At first glance, the exercise seems very simple, but few people manage to perform it correctly the first time. Don't despair if things don't work out.
3. The result directly depends on compliance with the exercise technique at all stages.
4. Currently, several implementation methods have been developed. You need to start with the one that seems the most understandable and simple. Having understood the mechanisms of movement, you can move on to more complex options.

Simplified technique

For beginners, the most affordable option is offered.

I. p.: lying on your back with bent legs. The arms are extended along the body.

1. All the air is exhaled from the lungs, but not abruptly, but smoothly, gradually.

2. Then as deep as possible and held in this position for 15-20 seconds. You can gradually increase the delay time. The stomach should not move.

3. Relax your stomach, breathe in air.

A little more complicated

When the principle is clear and you know how to properly perform a abdominal vacuum in a lying position, you can try to perform the exercise while standing.

I. p.: standing, feet shoulder-width apart.

1. As you exhale, the knees bend, the body moves slightly forward, as when roller skating. Palms rest on thighs.

2. When the lungs are empty, the stomach retracts and is fixed in this position. At the same time, the head is slightly tilted down, but the eyes look ahead, the back is straight.

3. Stay in this position for 15-20 seconds.

4. Relax your stomach, breathe in air, restore your breathing.

Similarly, you can perform the exercise in a sitting position or on all fours.

Bodyflex breathing technique

Proper breathing is one of the most important components of success when performing a vacuum in the abdomen. The exercise goes well with the Bodyflex technique. Exhalation here is done as follows:

1. First, the lungs are completely freed of air.
2. They are filled again with a sharp breath through the nose.
3. Then there is a full, sharp and noisy exhalation through the mouth. All the air seems to be pushed out of the lungs at once.
4. The abdomen is pulled in and fixed under the ribs.
5. After 20 seconds, relax and inhale.
6. Restore breathing and repeat the exercise.

This method allows you to cleanse your lungs as much as possible. The respiratory system is also activated and worked out.

Vacuum in the stomach. Exercise for “advanced”, ideal technique

I.p.: lying on your back with bent legs. The arms are extended along the body.

1. Exhale. The lungs should be completely empty of air.

2. Abdominal retraction. Fix the muscles in this position for 15 seconds.

3. Take a small breath, followed by tensing all the abdominal muscles. At the same time, you need to continue to retract it. If so, at first you can take small breaths.

4. Relaxation and restoration of breathing. Inhale or exhale (depending on how the previous step was performed). However, the exercise is not over yet.

5. Exhale, draw in the abdomen.

7. Inhale, relax, restore.

Training rules

• For the exercise to be most effective, it is recommended to perform it in the morning or evening, and preferably 2 times a day. In this case, at least two hours should pass after eating.
• At first, 10-15 minutes per approach will be enough. Gradually this time can be increased to half an hour.
• The number of repetitions is determined individually. The optimal level of load can be determined as follows: it’s time to finish at the moment when it becomes difficult to exhale.

Benefits of exercise

A vacuum in the abdomen will not only help pump up the abdominal muscles, increase their tone and endurance, it also has a healing effect. Due to constant retractions, internal organs and the gastrointestinal tract are massaged, which improves their functioning. The back muscles are also strengthened and posture improves.

Contraindications

It is very useful to regularly do a vacuum in the stomach. Exercise, however, may be prohibited in some cases. Main contraindications:

• and duodenum. For any diseases of the gastrointestinal tract - with caution.
• Pulmonary diseases.
• Problems with the cardiovascular system.
• Women's critical days.
• Pregnancy period.

Tightening your stomach at home is not difficult at all. The main thing is to force yourself to study.

Even naturally slender people cannot always boast of the absence of fat in the abdominal area.

What can we say about those who have to work off every sweet donut that threatens the appearance of extra centimeters on their waist in training!

One of the most effective exercises for toning the abdominal muscles is vacuum.

The effect is achieved through alternate contraction and relaxation of the transverse abdominal muscle in combination with a controlled breathing pattern.

If you perform a stomach vacuum according to all the rules, you can significantly reduce unwanted waist size within a month or two of constant training.

Targeted hit: which muscles get the load?

The vacuum exercise is, first of all, the work of the transverse (yes, that same capricious and lazy) muscle, which is obliged to support the internal organs of the abdominal cavity and the spine.

It is transverse not only in name, but also in character: almost none of the abdominal exercises affects it as tonicly as performing a vacuum, while relaxing and stretching, gaining fat from lack of training and excess calories is the favorite hobby of this muscle.

It is quite difficult to achieve a full load on the “transverse”, because it belongs to the group of deep-lying muscles, and in order to make it work, you will have to try.

Proper implementation of the vacuum with strict observance of the breathing rhythm, the correct position and the optimal number of approaches, as well as the load time, will allow you to train the transverse muscle and gradually get rid of the hated fat at the waist.

In addition, the exercise additionally trains the entire muscle corset: the multifidus, rectus abdominis, and oblique abdominal muscles are toned.

This stimulates the creation of a flat stomach effect, provides support for the spine and beautiful posture, and reduces pain in the lumbar region (if any).

Execution options

You can perform a stomach vacuum from several starting positions:

• lying on your back;
• sitting on a chair;
• sitting on your knees;
• standing on all fours;
• standing straight.

Each of the options is designed either for a beginner or for a long-time athlete, since the load in different positions falls on different areas.

Beginner athletes are better off using starting positions lying and standing at full height. In these cases, the load on the spine is minimal, so you can focus on working on your breathing.

When the technique of performing a vacuum has been mastered, and the alternation of inhalation and exhalation has been brought to automaticity, you can move on to more complicated positions - sitting and standing on your knees and hands.

Basics of execution technique

The ideal time to practice vacuum is in the morning, before breakfast. Another option is in the evening, before bed. It is necessary to constantly monitor breathing, timely and gradual contraction and relaxation of muscles. So:

• take the starting position (standing straight or lying on your back);
• take a deep breath, drawing the maximum volume of air into the lungs;
• as you exhale, draw in your stomach, trying to “glue” its front wall to your back;
• hold this position for 10-15 seconds (in the initial stages);
• return to the starting position.

The optimal number of approaches per workout is 2-3, repetitions – 10-12 (later can be increased to 15). Hold your breath for 10-15 seconds.

It seems that there is nothing simpler - inhale and exhale, draw in and relax your abdominal muscles - but what is the effect! However, there are a few rules that will help you achieve the best results.

Inhalation is made through the nose, and it should be strong and fast. You should exhale through your mouth, preferably quickly and sharply, while simultaneously pulling the muscles towards the spine, as if moving your stomach under the ribs.

The exercise does not require special conditions for implementation: no special devices, no sports equipment, or long rest periods between classes are needed.

It can be done daily or, at a minimum, to achieve the result of a thin waist, five times a week. Abdominal vacuum can be used as an addition to general training, as a warm-up.

Even people who are far from sports should take up this type of exercise, because it can be done during the day - while sitting at work, while walking, or relaxing at home in the evening.

People around you are unlikely to notice that a person is exercising, but friends and family in a month and a half will certainly notice that the stomach has become flat and the waist has shrunk.

The vacuum technique was first demonstrated to the general public by the American Frank Zane, “Mr. Olympia” from 1977 to 1979.

The vacuum exercise became popular thanks to the idol of bodybuilders around the world, Arnold Schwarzenegger - his ideal body was harmoniously emphasized by a thin waist. The abdominal vacuum is also called the Schwarzenegger exercise.

The bodybuilding exercise comes from yoga, where it is called “maha bandha” (translated as “big lock”), and is one of the techniques for deep breathing and strengthening the so-called “subtle” body.

Briefly about the main thing

• The uniqueness of the abdominal vacuum is to tone the abdominal muscles and reduce the waist circumference in a relatively short (1-2 months) period of time.
• The vacuum exercise is practically the only one that can “awaken” the elasticity of the deep-lying transverse muscle.
• Even continuous execution

Due to weak transverse abdominal muscles, problems with the spine and prolapse of internal organs arise. Standard abdominal exercises cannot strengthen them, but a vacuum will give good results. To get a flat stomach, a thin waist, and solve health problems, you only need 5 minutes every day. The first results will be visible within a month.

The essence of the exercise is vacuum

This breathing technique activates and strengthens the transverse abdominal muscles - the deepest muscles in this area, which are responsible for the formation of a thin waist. Their main functions are to reduce the volume of the abdominal cavity, support posture and internal organs, and control breathing during strength exercises. Regular twisting cannot achieve this effect.

Exercise vacuum for the abdomen - isometric contraction of the transverse abdominal muscle. The muscles tense but remain motionless. This effect occurs if you take a deep breath, and then exhale sharply and hold your breath. In this case, the muscles, as if themselves, stick to the spine.

Target

Vacuum abdominal exercises do not create six-pack abs. They strengthen the muscle corset. Bodybuilders use a vacuum during competitions to look even more impressive in front of the judges. In yoga, a similar exercise is called uddiyana bandha - abdominal lock or upward movement. It is performed to improve body control, breathing and balance, and to obtain a thin waist.

In belly dancing, an abdominal lock is used to beautifully perform punches and waves with the press. People who wield a vacuum can contract their muscles at any time. They deliberately reduce the size of the stomach and make it flat.

Benefit

• relieves constipation, speeds up digestion of food;
• performs a gentle massage of the peritoneal and pelvic organs;
• improves posture;
• reduces and alleviates back pain;
• speeds up metabolism;
• stabilizes the sacrolumbar area;
• increases lung capacity, which affects endurance;
• relaxes the nervous system.

results

If you regularly perform the abdominal vacuum exercise, you will reduce your waist circumference by 2–7 cm in 3 weeks. This will happen by tightening the transverse muscles and partially burning fat.

The vacuum in the abdomen does not break down lipid tissue, but creates favorable conditions for this.

If you watch your diet and exercise, you will get results faster.

Doing the exercise every day will make you more resilient. You will be better able to perform intense lifts during strength training. The exhalation will become deeper, and the abdominal muscles will be better controlled. A nice bonus is that you can stay underwater for a long time.

How to do a stomach vacuum

Perform the exercise on an empty stomach (at least 2 hours after eating), with an empty bladder. Do not exercise for more than 10 minutes to avoid overloading your lungs. Your stomach won’t immediately pull in much, and that’s normal.

When performing the exercise in different variations, you can change the difficulty of the execution and load additional muscle groups.

Over time, you will learn to exercise control, make waves, circular movements, and push the rectus muscles back and forth.

Technique for performing abdominal vacuum:

1. Take a comfortable position.
2. Inhale slowly through your nose.
3. Exhale all the air through your mouth, while drawing in your stomach. The second option is to exhale sharply with the sound “h-ha”.
4. Pull your navel toward your spine and up. Squeeze your abs as if you want to push them under your ribcage.
5. The belly should almost stick to the ribs. You will feel that the muscles are held not by your efforts, but due to the suction effect.
6. Stay for 10–15 seconds. Slowly return your stomach to its place. Increase your execution time by 20 seconds every week.
7. Repeat the exercise 3-5 times.

standing

This variation is more suitable for experienced athletes. Vacuum breathing in this position improves posture. It is difficult for beginners to do an abdominal lock while standing straight. There is no fundamental difference between the results of exercises in different positions; everyone does what is most convenient for him.

Execution rules:

1. Stand up straight.
2. Place your hands on your hips, bend your knees slightly.
3. Start breathing, following the technique.

Bent over

Although this exercise is easier to do, it tones almost the entire body. When the body is tilted, the serratus and rhomboid back muscles are actively involved in the work. The gluteal and quadratus lumbar erector spinae muscles are also involved.

Execution order:

1. Stand up straight.
2. Bend your knees slightly.
3. Place your hands on your hips.
4. Tilt your body forward 45° or until it is parallel to the floor.
5. Create a vacuum.
6. Round your back, point your shoulders forward.

Lying down

1. Starting position: lying on a flat, hard surface.
2. Leave your legs straight or bend your knees and place your feet on the floor.
3. Stretch your arms along your body.
4. To increase the strength of the vacuum, you can round your shoulders and raise your shoulder blades.

On knees

By placing your palms on the floor, you strengthen the front deltoids, pectoralis major muscles, shoulder rotators, and triceps. The load in this position increases, because you still have to fight the force of gravity.

Once you master the exercise, you will be able to properly tense the transverse muscle without holding your breath.

This is very useful for people with sedentary jobs.

Technique:

1. Get on all fours, place your hands directly under your shoulders. The head is in line with the spine, the hips and body form a 90° angle.
2. Spread your chest, bring your shoulder blades together.
3. Breathe deeply, draw in your stomach, creating intra-abdominal pressure.
4. Don't arch your back.

Sitting

This is the most complex type of vacuum. You have to keep your back straight and suck in your stomach. When you sit, the stabilizer muscles of the core and spine are activated. Do an abdominal lock on a chair or any other surface.

Exercise technique:

1. Sit on a hard-surfaced chair.
2. If you are performing the exercise on the floor, cross your legs cross-legged or lower yourself onto your shins.
3. Straighten your back, pull your shoulders back, close your shoulder blades.
4. Place your hands on your hips.
5. Make a vacuum.
6. You can tilt your body forward a little.

Contraindications

You should not do the vacuum exercise during menstruation, because when doing it, the pelvic floor muscles become tense, which increases bleeding. During pregnancy, the abdominal lock increases the tone of the uterus.

This can lead to miscarriage or premature birth.

Doctors allow you to do the exercise 8–12 weeks after the baby is born, but only in a lying position.

Vacuum is contraindicated for the following diseases and conditions:

• inguinal hernia;
• stomach ulcer, gastritis;
• heart and vascular diseases;
• acute form of infection;
• disruption of lung function.

Video

One of the most effective exercises for losing belly fat is a vacuum. It is both physical and respiratory. Despite its apparent simplicity, it has a complex technique, but with perseverance and patience, everyone can master it. In terms of effectiveness, it is not inferior to planks and crunches. Equally suitable for men and women. Anyone who dreams of a slim figure should include it in their workout plan.

Mechanism of weight loss

This exercise harmoniously combines physical activity on the abdominal muscles and breathing exercises aimed at enriching the body with oxygen. So it’s not surprising that many people choose a vacuum to lose belly fat. Its effectiveness, which is scientifically explained and confirmed by numerous positive reviews, is beyond doubt.

Abdominal pumping, crunches, planks, and various exercise machines work mostly with the superficial (rectus and oblique) muscles. They give a beautiful relief in the form of cubes and slightly tighten the stomach. Vacuum is a training of internal transverse and deep multifidus muscles. They allow you to become the owner of a seductive curve in the back, a completely flat stomach and graceful posture.

Educational program. The transverse muscle that is being worked is called the weightlifting belt, running from left to right. Its task is to hold the internal organs.

Vacuum breathing performed during exercise helps burn visceral fat in the abdomen, waist, and sides. It provides cells with additional portions of oxygen - the main participant in redox reactions, during which adipocytes are broken down. A person does not even suspect that its regular implementation leads to improved functioning of many organs and systems:

• digestion: oxygen is responsible for the complete absorption of nutrients from the gastrointestinal tract into the blood;
• liver: the respiratory organs additionally remove toxins from the body, facilitating its functions;
• immunity, which is strengthened by increasing the vital activity of cells;
• nervous system: exercise gives peace and tranquility.

Directly or indirectly, all this leads to persistent weight loss, especially against the background of regular training. And deep pumping of the abdominal muscles does not leave a single chance for fat to remain in this area.

You shouldn't expect rapid weight loss. Vacuum is an exercise that produces results after a while. Therefore, you need to be patient. By the end of the first month of training, the effect will already be noticeable, but a perfectly flat stomach can be achieved only after six months. Although this will depend on the initial condition of the abdominal muscles and the amount of fat in this area.

From the world of stars. The vacuum has another name - the Schwarzenegger exercise, since the famous Hollywood actor-bodybuilder is a true master of its implementation.

Contraindications

Since losing weight using a vacuum involves working with deep abdominal muscles, visceral fat and affects the functioning of vital organs, it is not available to everyone.

Absolute contraindications:

• pregnancy;
• recent cesarean section or any other abdominal surgery;
• respiratory and cardiovascular diseases;
• problems with the gastrointestinal tract;
• menstruation;
• obesity;
• abdominal pain of any nature and origin;
• elevated body temperature, acute illness;
• neoplasms and inflammatory processes in the pelvic area and peritoneum;
• pathologies of the biliary tract.

A relative contraindication is the postpartum period. First, you need to wait for the lochia to stop and consult with the supervising gynecologist whether it is possible to begin such serious training. This precaution is due to the fact that powerful vacuum breathing stimulates the uterus and can slow down its recovery after childbirth.

Our guide will tell you how to remove a stretched and sagging belly after childbirth without harming your own health.

With the world - one by one. Vacuum is a kind of remake of the yoga exercise Uddiyana bandha (another name is abdominal lock).

Advantages and disadvantages

The main advantage of a vacuum is its high efficiency and versatility. It can be done anywhere and anytime. No sports equipment or special clothing is needed. It is also valued for the beneficial effects it has on the body:

• massages organs;
• normalizes digestion, stimulates peristalsis, tidies up the stool;
• improves metabolism;
• removes waste from the body;
• reduces volumes;
• burns visceral fat;
• strengthens abdominal muscles;
• straightens posture, relieves pain syndromes in the spine;
• prevents the formation of hernias.

Flaws:

• a large number of contraindications;
• complex execution technique;
• achieving results takes too long: sometimes you have to wait six months or even longer;
• feeling of discomfort in the abdominal area;
• side effects.

Despite all the effectiveness of vacuum, trainers and doctors warn about side effects and complications when it is performed regularly against the background of existing contraindications - even visceroptosis.

What is the risk of sucking in the abdomen for weight loss: a wasp waist or health problems? The answer can be read at.

The main disadvantage of this exercise is high intra-abdominal pressure. With obesity, it itself is high, and the vacuum increases it even more, which leads to sad consequences:

• injuries of the distal esophagus;
• hiatal hernia;
• gastroesophageal reflux disease.

To avoid such consequences, you need to observe contraindications, perform it correctly and be constantly monitored by doctors.

Through the pages of history. The vacuum was first demonstrated by Frank Zane, an American bodybuilder who in the late 70s of the last century was a three-time winner of the Mr. Olympia title.

There is no need to exhaust yourself. It is impossible to perform a vacuum by force until severe muscle pain appears.

You need to start with 5-10 seconds of holding your breath with your stomach pulled in, and then increase the time by 5 seconds every day. Vacuum breathing exercises are performed in several approaches with an interval of 40 seconds.

The effect of the exercise after 2 months

All exercises for losing belly fat (and vacuum is no exception) are performed on an empty stomach. At least 2 hours should pass after the last meal. Do it twice a day - immediately after waking up and shortly before bed. The greatest benefit can be achieved if you include it in a set of exercises (ours will help you choose separately for men or women). However, with a certain amount of time pressure for constantly busy modern people, this is a real godsend, because you can suck in your stomach anywhere and whenever it’s convenient - while driving a car, during a break at work, in the kitchen. You can do this in the morning without even getting out of bed.

In the first 2 weeks after starting the exercise, you may experience dizziness, drowsiness and lethargy during the day, even with full sleep. This is due to the saturation of cells with additional portions of oxygen. These side effects will soon disappear. But tingling in the muscles (and throughout the body, not just the abdomen) indicates an incorrect technique. Watch video tutorials, master classes, read the instructions again on how to do it without harm to your health.

Don't forget that when losing weight, it is extremely important to improve your diet. Even if you perform the vacuum correctly every day and meticulously, but at the same time overeat fast food and chips, washing them down with carbonated drinks or beer, your stomach will not become flat and beautiful. You don't have to go on a diet. All that is required of you is to gradually reduce your daily caloric intake to your norm (it can be calculated by) and give up unhealthy foods.

Regular training will also help improve results. It could be a simple exercise, or a morning run, or dancing, or working out in the gym - anything that will burn calories and fat. If the most problematic area is the stomach, it makes sense to choose a set of exercises specifically for pumping up the abs (see) and include a vacuum in it. The result will exceed all expectations.

Lifehack. Half an hour before and after the vacuum, you should not even drink water.

Vacuum breathing

By looking at the pictures that show how to make a vacuum correctly, you cannot master the technique of doing it. They do not fully demonstrate how to breathe. And without this, you will not see a flat stomach and a wasp waist. Therefore, you first need to learn this art using video tutorials or detailed text instructions.

Option 1 is the most common:

1. Take a deep and slow breath through your nose.
2. Hold your breath for a couple of seconds. Feel the tension in your abdominal muscles.
3. A strong, energetic, but equally deep exhalation through the mouth to completely empty the lungs of air.

Option 2 - from the breathing program for weight loss:

1. Form your lips into a tube, as if for a kiss. Slowly release all the air from your lungs through them.
2. Take a noisy and sharp breath through your nose.
3. Without holding your breath, exhale through your mouth as quickly as possible until you hear a loud “groin” sound.

As soon as you exhale completely, proceed to the main exercise - pull your stomach towards your spine, according to the chosen technique. At the same time, his muscles should be as tense as possible. Don't make the typical mistake of not relaxing them as you exhale.

In the middle of the exercise, a short breath is taken through the nose so that the lungs feel the air in themselves and have the strength to continue.

Ends with a deep, slow and noisy exhalation through the mouth.

In large cities there are special training centers that teach proper breathing - for the treatment of pulmonary diseases, weight loss and simply improving the health of the body. If yours has one, you should start with it.

Advice from a specialist. Breathing gymnastics trainers advise you to first master bodyflex. First, this system will begin the process of weight loss. Secondly, it will speed up results.

Exercise options

You can learn how to perform the vacuum exercise for losing belly fat at home. Few people succeed the first time, but regular and persistent attempts will lead to the desired result. To master his technique, you need to watch several video tutorials. If mistakes are made during classes, this can not only negate their entire effect, but also harm your health.

The exercise comes in four main variations. Each of them is worth mastering separately. Once you have learned how to do one perfectly, after a while you can move on to another, more complicated one. This will allow you to strain your muscles to the maximum and prevent them from adapting to the load.

Lying down

1. Spread on the floor. Lie on his back. Relax.
2. Bend your knees. Stretch your arms along your body.
3. Perform vacuum breathing described above.
4. After completely emptying the lungs, straining the abdominal muscles, pull it in as much as possible, trying to bring it closer to the spine. It should appear that the navel has temporarily moved to the back.
5. Hold your breath for 15 seconds. At first this will be impossible, so you can reduce this time to the best of your ability. But strive for exactly this figure.
6. Through your nose, take a small, shallow breath in with an incomplete chest, only slightly filling your lungs with air, without relaxing your abdominal muscles.
7. Feel their tension again and hold in this position for another 15 seconds.
8. Exhale deeply through your mouth while simultaneously relaxing all muscles.
9. Release the stomach as slowly as possible, without sudden jerks.

Beginners perform 3 approaches at intervals of 40 seconds, more experienced - 5 approaches.

On a note. In the first six months after birth, the vacuum is done with a breath hold of no more than 5 seconds to avoid uterine tone.

standing

About 2 weeks after mastering the vacuum while lying down, you can improve it by performing it while standing.

1. Stand up straight: back straight, look straight ahead, feet shoulder-width apart, arms relaxed along the body.
2. Here it is important to achieve complete relaxation of the body, which in the first version was achieved through posture. And here you have to work yourself: your knees should be soft, your shoulder blades should not be tight, your buttocks should not be tense.
3. We repeat exactly the instructions for the previous version, starting from the 3rd point.

You need to do at least 5 approaches with an interval of 40 seconds.

Note. For some, the standing vacuum is the most difficult of all. If you feel that you cannot fully perform this exercise, move on to the next option, and you will return to this at the very end of your weight loss program. There is nothing wrong with this: trainers explain this phenomenon by the individual anatomical features of the body.

Sitting

This option is more complicated, as it involves the work of the back muscles (you will lose weight in it at the same time, if required).

1. You will need a stable chair with a hard seat without a back.
2. Sit on it, put your hands on your hips, bend your knees at an angle of 90°.
3. Look straight ahead without letting your chin rest on your chest.
4. Then follow the instructions for the first exercise, starting from point 3.

You need to perform 5 repetitions at intervals of 40 seconds. The peculiarity of this option is that at a certain moment the tension in the back will be so strong that you will want to lean back and rest against something. Beginners are not always able to cope with this desire. Therefore, choose a stable chair to avoid falling. Or, at first, protect yourself by choosing a chair with a back.

In addition to losing belly fat, this option helps with back pain of any origin.

On knees

The most complex version of the vacuum, but the most effective. It is recommended to switch to it only after completely mastering the previous practices.

1. Get on all fours. Elbows and knees are at right angles. The spine is straight, without deflections. Look at your own hands without raising your head.
2. In this stance, special attention is paid to the chest: it should be straightened, nothing should interfere with breathing.
3. Repeat the first instruction, starting from the third point.

Option for professionals

Sometimes athletes also need to lose weight and pump up their stomach in a special way. In this case, the trainers invite them to try the combined exercise “Plank + vacuum”.

1. Lay out a fitness mat on the floor. Lie on his stomach. Relax.
2. Perform vacuum breathing.
3. Rise up on your elbows. Hands under shoulders. The pelvis is tucked in.
4. Pull your stomach in as far as possible.
5. Lock in.
6. Exhale, straighten your stomach, lower yourself onto the mat.

The number of repetitions and duration of fixation is determined.

Vacuum is popular both among bodybuilders who form six-pack abs, and among “fit girls” who demonstrate perfectly smooth and flat stomachs. If this is your problem area, be sure to master this exercise to lose weight and correct it.