Exercise vacuum for the abdomen. Exercise "Vacuum" for the abdomen: reviews, photos before and after Vacuum exercise for the abdomen for medicinal purposes

Abdominal vacuum is an exercise recommended for men and women seeking to reduce their waist size. It involves drawing the abdomen inwards as much as possible and holding this position for a minute or two, while we do not hold our breath, but continue to breathe as usual. In our article today we will look at how to do the abdominal vacuum exercise.

The benefit of the abdominal vacuum is that by statically holding the abdomen in a retracted position, we can gradually reduce the volume of the abdomen and waist. Of course, with compliance and regular training.

Vacuum press as an exercise is convenient because it can be done absolutely anywhere, and absolutely no additional equipment is required to perform it. Do this exercise at work, at school, in the car, on public transport... Standing or sitting, more advanced options - lying down and standing on all fours.

During my student years, I conducted a small experiment with a vacuum: the subway ride to the university took a little more than thirty minutes, during which time I managed to do about 10-15 approaches of this exercise. The result became noticeable after a few weeks: the waist became almost 5 cm, the volume of the abdomen also decreased. I have seen from my own experience the effectiveness of this exercise and its benefits for losing weight, so I think that it definitely deserves attention - it will be an excellent addition to a proper diet with a moderate amount of fats and carbohydrates, strength and cardio training.

In today's article we will look at the following aspects and features of correctly performing a abdominal vacuum:

1. Technique for performing the exercise - how to properly do a stomach vacuum;
2. What mistakes occur when performing a vacuum for the abdomen;
3. Training program;
4. What are the contraindications to performing the exercise?

How to do the abdominal vacuum exercise correctly?

As with any exercise that involved static muscle tension and full concentration on the biomechanics of movement, the result depends 100% on following the correct technique. If the technique for performing an abdominal vacuum is not honed to perfection, it is unlikely that you will be able to get the maximum benefit from this exercise.

Let's figure out how to perform the vacuum exercise. You can start doing it right now, without being distracted from reading this article.

1. Take the correct starting position: Stand or sit on a stable surface (you can get on all fours for more control, this option is a little more difficult for beginner athletes, but extremely effective), look forward, keep your back straight throughout the entire approach.
2. Take a deep breath, as deep as possible, while simultaneously drawing in your stomach. To make it easier for you to visualize this process, imagine that you want to reach your spine with your navel, pressing the internal organs somewhere in the middle, and “tuck” your stomach under your ribs.
3. Once you have pulled your stomach in as far as possible, exhale smoothly and continue breathing as usual, but do not forget to keep your stomach pulled in. It sounds elementary, but try it and see that in practice everything is much more complicated - performing a vacuum correctly also requires a lot of time and effort.

The load on the abdominal muscles is simply colossal; do not be alarmed if the muscles cramp at first - this is normal.

The main load is borne by the transverse abdominal muscle, which is practically not used in conventional abdominal exercises and, even among fairly experienced athletes, is often in poor tone. When the transverse abdominal muscle becomes toned, your waist size will certainly decrease, and the visual effect of a bulging belly will become smaller with each workout.

Try to stay in this position for as long as possible. Start with several sets of 15-20 seconds and gradually increase the load. Anything longer than a minute is a great result and a great motivation for others.

Type of exercise

There is another option for performing a vacuum for the press, but I believe that it is less effective and its practical benefits are minimal. It is done without holding the abdomen in a “retracted” position; we do not do any additional fixation and immediately relax. Thus, this movement is simply deep breathing while drawing in the abdomen. Will you achieve serious progress in burning visceral fat and reducing your waist size? Doubtful.

However, this option is quite possible; it is well suited for beginner athletes who still find it difficult to breathe with a retracted stomach, so the transverse abdominal muscle will receive at least some load. This version of the vacuum and similar movements have gained wide popularity in qigong and yoga, but when doing fitness and crossfit, it is preferable to stick to the first option.

What errors occur when performing the exercise?

Listed below are the main mistakes that occur among athletes who are mastering a abdominal vacuum. These technical errors do not pose a serious risk of injury, but can significantly delay your progress:

1. Do not round your back at the thoracic spine while performing a vacuum, you will not be able to concentrate on correct fixation of the abdominal area.
   
   
2. You should not do a vacuum immediately after a heavy meal., the best time for this exercise is in the morning, on an empty stomach. At this time of day, catabolic processes predominate in the body, and this way you will increase the lipolysis of visceral fat.
3. Regular physical activity is great, but you shouldn’t go crazy on this issue. Do not perform this exercise if you feel pain or discomfort. in the stomach or intestines or experience soreness in the abdominal muscles. Girls are not recommended to do a vacuum during menstruation or during pregnancy; excessive physical stress on the abdominal muscles can make adjustments to the menstrual cycle and the functioning of the reproductive system.
4. Watch your breath, it should not be sharp. You need to breathe deeply, but smoothly and measuredly.

Vacuum press training program

Any exercise loses its effectiveness if you do not try to mentally focus as much as possible on the work of the necessary muscle groups and do not adhere to the principle of progression of loads, and the vacuum for the press is no exception.

When you are just starting to master this exercise, I recommend starting with three approaches, within each of which you will perform 7-8 delays for 15-20 seconds. Rest between sets is about one minute.

Perform the vacuum in this mode every other day, after a week it will be quite easy for you, then increase the “retraction” time to 30-35 seconds. Then up to 50 seconds, up to a minute and so on.

The duration of vacuum training for the abdomen should not exceed 25-30 minutes, then an unfavorable load on the nerve endings of the gastrointestinal tract will begin, which is fraught with unpleasant sensations (bloating, heartburn, etc.), and the effectiveness of the exercise will decrease. Try to spend this time with maximum intensity: with full mental concentration on the work of the transverse abdominal muscle, statically maintaining the correct position, even breathing and minimal rest between sets.

The easiest way to perform a vacuum is on an empty stomach, so I recommend doing it in the morning or before bed, the productivity of your workout will only increase from this, you will quickly start the process of breaking down visceral fat and empty glycogen depots. You can combine the vacuum with your standard abdominal workout, in which you perform dynamic exercises, or with cardio exercise.

Crossfit complex

For those who like really hard training, I recommend the following combination of exercises:

• plank (at least one minute);
• lying crunches (at least 15 repetitions);
• vacuum standing on all fours (5-6 repetitions with the longest possible delay);
• hanging leg raises (at least 10 repetitions).

Exercises are performed one after another, with minimal rest. Three to four approaches will be more than enough for a full workout.

The complexity of such a complex is due to the fact that within it we alternate static and dynamic exercises, thereby working the maximum number of abdominal muscle fibers in a short period of time.

It is believed that any dynamic abdominal exercises increase the volume of the rectus abdominis muscle and visually increase the volume of the abdomen itself. Of course, this is not entirely correct. Now we will not go into these features, but by training the abs in a similar style, we protect ourselves from such an undesirable effect, since we perform a vacuum at the moment when the abdominal muscles are maximally clogged with blood. Of course, making a vacuum after such exercises is much more difficult, but you must remember that beautiful, sculpted abs are always difficult, so few people can boast of truly developed and beautiful abdominal muscles. Moreover, this effort on oneself occurs not only in the gym, but also in the kitchen.

What are the contraindications to performing the exercise?

Contraindications, that is, when abdominal vacuum should not be performed:

• stomach or duodenal ulcers, gastritis and other problems with the gastrointestinal tract;
• pneumonia, asthma, pneumonia and other diseases of the respiratory system;
• hernias and protrusions in the lumbar and thoracic spine;
• arterial hypertension, tachycardia and increased intracranial pressure.

If your goal is to have a toned, flat stomach (that is, close to your back), you definitely need to add the vacuum exercise to your workout routine. 5 minutes twice a day - and very soon your tummy will be closer to your dream!

10 reasons to do a "vacuum"

• If you have a voluminous belly that falls forward and hangs over your belt, a “vacuum” will eliminate this problem. The exercise is quite successful and eliminates stretchiness in a short time.
• "Vacuum" increases the strength of the transverse abdominal muscles.
• The exercise is very easy to do: at home without special equipment. It doesn't take much time.
• The exercise successfully combats sagging internal organs and keeps them in good shape.
• Paradoxically, the “vacuum” has been proven to reduce back pain.
• After practicing the "vacuum" you will learn to control the entire abdominal area.
• “Vacuum” visually expands the chest - important for men!
• This exercise is also great for narrowing your waist.
• As a result of the exercise, the amount of visceral fat around the internal organs is reduced.
• During the abdominal wall exercise, you gently massage the internal organs, which is very useful.

Who invented the "vacuum"?

Frank Zane during an exercise

The exercise appeared in the early stages of the development of bodybuilding, its author is considered to be Frank Zane, and it was popularized by Arnold Schwarzenegger and Corey Everson.

Have you noticed how slim, fit, and polished the figures of athletes were in the late seventies and early eighties? Many of today's top professionals are a little loose in the abdominal area. This may be a problem with steroid use, but it is also the case that many people neglect the old proven techniques.

Internal and external abdominal muscles

The abdominal muscle area consists of external and internal muscles. The external muscles are the rectus abdominis and the external obliques. Crunches force the rectus muscle to move. Forward crunches engage the entire rectus abdominis muscle. When this movement enters the active phase, your hip flexors come into play. And the obliques are more strongly affected by a serious rotation, when you reach the opposite knee with your elbow.

Internal abdominal muscles

The major rectus transversus and psoas muscles are part of the internal abdominal muscles. These muscles are rarely talked about and rarely exercised. These muscles lie under the rectus abdominis and oblique abdominal muscles. Intrinsic muscles help maintain body position and control the depth of breathing during heavy strength exercises such as weighted squats. They support your back. Because these muscles are rarely worked, they are usually weaker. By building a strong abdominal wall, you can combat back pain, shape your waist, and add explosive power to your workouts.

What muscles are used in this exercise?

Shoulder blades: anterior serrated, diamond-shaped, lower trapezoidal.

Torso: rectus abdominis, external and internal obliques, quadratus lumborum, erector spinae, adductors, gluteus medius, gluteus minimus.

Shoulders: deltoid, pectoralis major, rotator cuff muscles.

Hands: triceps.

Vacuum: how to do it?

“Vacuum” is an isometric compression of the large rectus transverse abdominal muscles, which are deep-lying muscles. During this exercise, the abdominal muscles burn, although no movement occurs. Muscles respond best to long-term compression (1-2 minutes). Intrinsic muscles consist of slow-twitch fibers, which means they respond well to daily training. This is the best exercise for narrowing your waist in a short period of time - the so-called “tightening of the waist belt” occurs. There is evidence that people doing this exercise for three weeks reduced their waist size by 5-10 cm. Also, strong abdominal muscles will help you control your abs and perform presses. Naturally, this exercise alone will not burn fat from the area around the waist - this requires cardio exercise. And of course, adjusting your diet will always be more effective than local exercise. So if you are going to work on the abdominal area, do it in a complex manner.

The “vacuum” can be done in three positions: lying on your back, on all fours, or standing with your hands on your thighs above your knees. Just take a deep breath, exhale (be sure to completely, so that there is practically no air left in the lungs) and draw in your stomach as much as possible. Hold this for a while, then release the “vacuum” and inhale again.

As an added bonus, you can do the vacuum during your ab workout. Just pull your stomach in as much as possible and move your groin muscles as if you were trying to stop peeing.

Training program - "vacuum" exercise for the abdomen

Convenient program: we train only on Monday, Wednesday and Friday.

Week 1: 3 sets of 20 seconds

Week 2: 3 sets of 40 seconds

Week 3: 3 sets of 60 seconds.

And get ready for the best abs of your life!

• You should not round your back. Keep your spine straight.
• Draw the transverse muscles inward so that the waist directly above the iliacus bones becomes narrower.
• Perform the exercise slowly, control at each stage.
• Spread your chest and bring your shoulder blades together.
• If you're just starting out, do the exercise from a standing or lying position.
• Be sure to exhale forcefully through your mouth, fully emptying your lungs.
• Draw your stomach under your ribs, bringing your navel closer to your spine.
• The minimum holding of the position is 10-15 seconds, less is meaningless.
• The exercise must be done on an empty stomach - in the morning or evening before going to bed.

Nauli

In yoga there is a type of “vacuum” - it is called “nauli”. How is it done? Take the starting position: kneel, the distance between the knees is 30 cm. Exhale, draw in your stomach. Using downward pressure with your hands, pull back the abdominal muscles, helping the rectus abdominis muscle to stand out in isolation. Look at your stomach. Don't be discouraged if you don't succeed at first: after 10-12 days of daily Nauli practice, you will be able to control the rectus abdominis muscle.

Developing the asana: force the rectus abdominis muscle to rotate. It should begin to rotate and describe a circle. Do three circles to the left and right every day to achieve the maximum massage effect of the abdominal organs.

More interesting things

The physical exercise Vacuum for the abdomen, based on the correct technique of retracting the latter, is famous for its miraculous effect for losing weight. It is practiced in yoga, from where it migrated to bodybuilding. What makes magic training successful?

The exercise is considered an effective method for reducing the waist. Many male athletes struggle with this, dreaming of getting a classic trapezoidal figure, characterized by wide shoulders and a narrow waist.

For women, the question of whether it is necessary to reduce volumes is not even worth it; all representatives of the fair half of humanity dream of a wasp waist. This exercise is not new, and the “abdominal vacuum” reached its peak of popularity in the 60–70s of the twentieth century thanks to the famous American athlete, actor and then future politician Arnold Schwarzenegger.

Many people have appreciated the use of the “Vacuum for the Abdomen” exercise to get the desired proportions. For the best effect, it is recommended to control the tension of the abdominal muscles.

At first, this will require endurance and full attention on your part, but then the muscles will become toned, and a flat stomach will delight you. Although such training is not suitable for everyone, since there are a number of conditions and requirements for the initial physical training of a person.

Benefits for the stomach and contraindications

An exercise called the “abdominal vacuum” aims to increase the tone of the internal transverse muscles and give the tummy a flat shape. By strengthening the muscles, the waist decreases by several centimeters. The abs will become flatter.

But if you want relief cubes to appear on it, then you need to additionally do abdominal exercises, since the “abdominal vacuum” will not provide them for you. For many men and women, an added bonus is that narrowing the waist makes the chest appear larger.

There are also medical indicators that this exercise improves. In particular, regularly performing “abdominal vacuum”:

• strengthens the spine;
• reduces pain in the lower back if it bothers a person;
• prevents prolapse of internal organs;
• helps stabilize intra-abdominal pressure.

A separate positive quality can be considered its ease of execution and the fact that it can be freely performed in any conditions: at home, at the gym, at work during lunch break. For this you will not need any additional equipment, because only the abdominal muscles and proper breathing will be involved.

Experts say that the transverse abdominal muscles are characterized by a deep location, and they are responsible for ensuring that our waist is narrow and our abdomen does not protrude. They represent a natural body corset with the ability to tighten the abdominal wall.

But remember: this exercise alone cannot burn the fat that has accumulated around a person’s waist. Therefore, it is recommended to start losing weight, which will be helped by various cardio exercises that effectively burn fat deposits.

It is also important to review your diet. A proper diet is the cornerstone for losing weight. You can do a “stomach vacuum” even before the fat deposits leave your waist, but the result will not be visible for much longer than when you start practicing with an already prepared body.

There are a number of contraindications for which experts do not recommend performing vacuum exercises for the abdomen:

1. All people, without exception, cannot perform it if they have diseases of the genitourinary system.
2. Women should not engage in this type of activity during their period.
3. If internal organs, such as kidneys, prolapse, you should also refrain from using a “vacuum for the abdomen.”
4. A number of contraindications clearly include pregnant women, since such a load can harm the fetus.
5. With diseases of the cardiovascular system, gastrointestinal tract and lungs, performing this exercise is permissible only after prior consultation with your doctor.

People suffering from stomach or duodenal ulcers especially need to be extremely careful with such training. After undergoing operations, you can start active exercises no earlier than two months later!

Workout Options for Beginners

At its core, a vacuum for the abdomen is a breathing exercise aimed at isometric contraction of the transverse muscles. Such loads, which include the well-known “plank”, consist of expending maximum effort to complete them for six to twelve seconds.

Isometric exercises cause muscle tension, while isotonic exercises cause muscle contraction to change their length. When performing it, the athlete feels that his abdominal muscles are literally burning, while no joint movements occur.

According to the conclusions drawn from the studies, the transverse muscles respond best to muscle contractions accompanied by a long period of tension: in the range of one to two minutes. The most effective is to do a series of two or three such approaches.

It is optimal if you do the vacuum exercise five times a week. The abdominal muscles are slow twitch fibers that respond well to daily training.

There are four options for performing the exercise:

• standing;
• sitting on a chair or sitting on your heels;
• standing on all fours;
• lying on your back.

The standing and lying exercise options are considered the most suitable for beginners. As you gradually develop your muscles, you can move on to more difficult versions. The main thing is perseverance and the desire to achieve a slim figure.

1. In order to correctly perform a “stomach vacuum” in a standing position, you must:
2. Take the starting position. To do this, stand up, straighten your back, place your feet shoulder-width apart, and place your hands on your hips.
3. Then inhale slowly and deeply through your nose, trying to take in as much air as possible.
4. After this, quickly release the air, exhaling powerfully. When exhaling, you need to retract the abdominal walls as much as possible, bringing them towards the spine. Stay in this position for 15–20 seconds.
5. Then inhale slowly and return to the starting position.

The movements need to be repeated several times to achieve a good result.

There is a slightly modified version of this exercise, when a person rounds his back and rests on slightly bent knees. Everyone can try different variations to find the position in which they will be most comfortable training.

To perform a “stomach vacuum” in a lying position, you need to lie on the floor. Bend your legs at the knees. Stretch your arms along your body or place them on your hips, whichever is more convenient for you.

1. Exhale slowly, feeling your lungs empty of air.
2. When the lungs are completely free, then begin to tense your abdominal muscles, pulling them towards the spine as much as possible.
3. Anchor at the bottom point for 10–15 seconds.
4. Take a small breath and continue to draw in your stomach.
5. Tighten his muscles for another 10-15 seconds, then slowly relax them, taking small breaths of air.

How to technically correctly do a stomach vacuum?

For more physically fit people, exercises in a sitting position and on all fours are suitable. Inhalations and exhalations are performed in exactly the same way as in the examples described above, only the position of the body changes.

You can sit in a chair for comfort, or do an “abdominal vacuum” by resting your buttocks on your heels and aligning the backs of your thighs and shins.

Sitting on a chair, slightly round your back, bend your knees and raise them on tiptoes, place your hands on your kneecaps. While sitting on the floor on your heels, choose a more convenient execution option for you.

You can either sit completely on your heels, or keep your pelvis raised above them. In the second case, the load on the muscles of the legs and lower abs will increase.

To perform the exercise on all fours, take the starting position. Make sure your knees are directly under your hips and your hands are directly under your shoulders. Keep your back slightly rounded, with your shoulder blades outward rather than compressed.

Breathing technique as in bodyflex

Make sure that your back does not round too much and does not sag in the middle and lower part. The spine should straighten.

For constant work of the transverse abdominal muscle during the entire exercise, when inhaling air, do not sharply relax your stomach, throwing it down. On the contrary, release the muscles slowly and not completely. Try to hold the abdominal walls against the spine during the retraction period for at least ten to fifteen seconds. The number of approaches must be at least two.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss method. Suitable for those for whom sports activities are contraindicated.

More experienced athletes can try combining the plank exercise with an abdominal vacuum.

This can be like a classic plank, when a person rests on bent arms and toes, or a variation of the plank with outstretched arms. In this case, it is possible to work not only the stomach, but all muscle groups of the body as a whole.

Also interesting is a variation of the reverse plank, when a person holds his weight on outstretched arms in a chest-up position.

In this case, you need to ensure that your back and legs are straight, creating a single line. It is recommended to perform all vacuum exercises for the abdomen in the morning on an empty stomach. And in the evening it can be practiced three hours after the last meal.

Impressive weight loss results before and after

With the help of abdominal vacuum exercises, you can achieve excellent results in a fairly short time. Many people testify that in just two weeks of regular training it is possible to significantly reduce inches at the waist and tighten the stomach.

But such brilliant success awaits those people who initially have only a small tummy, and not a serious “lifebuoy” at the waist.

It was with a slightly hanging belly that 25-year-old Irina began to perform this exercise (see photos Before and After). Despite her overall slimness, she still had a small belly. And there was no way she could defeat him.

“Slender people have no way to lose weight, but, trying to overcome my stomach, I started actively working out my abs, but in the end I got the opposite result. Instead of being slim, my waist only became wider, and my figure began to resemble that of a teenager. The abs may have been pumping up, but they weren’t visible because of that hated belly.

Overweight people also face this, their belly becomes even larger. The muscles increase in size and begin to protrude fat deposits. Then my coach recommended the “vacuum” exercise to me. He explained that this way I could strengthen my lower abdominal muscles and reduce my waist size.

This was exactly what I was missing. The advantage is that I didn’t have to go on a strict diet. I just followed a healthy diet and did this exercise regularly,” Irina said about how she came to the decision to try the “stomach vacuum.”

The girl started with the option of practicing in a lying position. At first, she managed to keep her stomach pulled in for only five seconds. Then she switched to the exercise in a standing position and began to gradually increase the time she spent in a static position.

Now the girl has already achieved that she can withstand up to ten seconds with her stomach retracted.

“My lower abs have strengthened and my muscles have tightened. Even when I completely relax my body, my stomach remains flat. Of course, it was not possible to pump up the cubes, because this exercise is not designed for such an effect. But the volume has gone from the waist.

Before I started training, my volume was 60 centimeters when I measured my waist in the morning on an empty stomach. And with the help of a vacuum for the abdomen, it was possible to reduce this number by four centimeters. And this despite the fact that I was not on a diet. The weight remained unchanged,” the girl shared her results.

In some cases, people encounter unexpected problems, which, however, are quite easily resolved. For example, 30-year-old Victoria began to experience discomfort in her stomach at the beginning of classes. Here's what she wrote in her review:

“When doing the abdominal vacuum exercise, I began to feel strange tingling sensations in my stomach. The trainer advised me to change the rule of working out on an empty stomach and throw in something light first. I started eating one apple before training, and after that the problem disappeared by itself,” Victoria said about her experience.

Impact on the figure of women who have given birth

The abdominal vacuum exercise is often used by women who want to restore their figure after childbirth. With the birth of a baby, the weight usually goes off within a few months. But returning the anterior abdominal wall to its former shape presents particular difficulties.

“I’m losing weight and losing weight, and therefore I allow myself to relax a little during the holidays, and my belly grows again, as if I were five months pregnant again. My stomach became my main problem: even when I was thin, it stuck out treacherously. At the same time, I initially have a weakly defined waist, which adds another reason for sadness. Then I decided to do the “stomach vacuum” exercise to kill two birds with one stone,” says 27-year-old Alena.

When starting new classes, the girl did not have much faith in the success of this enterprise, because the exercise itself seemed ridiculously simple. But this opinion was destroyed already in the first minutes of performing the initial approach.

Every day, Alena persistently allocated ten minutes for training, and after two weeks the first positive results began to appear.

“My waist began to emerge, losing weight from 71 centimeters to 68. And I also began to eat less. I don't know if it's related to the exercise, but my appetite has decreased a lot. In two weeks there was a drop of half a kilo,” said Alena.

For more noticeable results, you should prepare your body and lose a couple of extra pounds so that your waist becomes truly aspen. By doing the exercises at every opportunity, in just a couple of weeks you will see how your figure becomes slimmer!

With the help of the abdominal vacuum exercise, you can make your figure slim and bring your protruding tummy to ideal condition without much effort.

This exercise must be done before meals.

This simple technique has been practiced in yoga since ancient times, and was later adopted by bodybuilders and fitness trainers.

What is a vacuum for the abdomen, and what its benefits are, is described in detail below:

1. the very first thing - the exercise narrows the waist by several centimeters, without resorting to grueling training and fasting;
2. removes the “beer belly” in a short time;
3. visually increases the size of the chest;
4. reduces lower back pain by strengthening the spine;
5. tones a sagging tummy and tightens poorly developed abdominal muscles;
6. normalizes intra-abdominal pressure;
7. a gentle massage of all internal organs is performed, which prevents the accumulation of visceral fat;
8. develops lungs;
9. reduces the risk of prolapse of internal organs;
10. due to blood flow, digestion improves and toxins are eliminated;
11. does not require any equipment, special place or even clothing.

To understand how to properly do a abdominal vacuum for the abs, you first need to understand the principles of this exercise.

Feature of the vacuum exercise

The peculiarity of the technique is that with its help you can develop the transverse abdominal muscles, which are located deep inside. To keep them in good shape, it is recommended to do the training every day, but don’t worry – it will only take 3-6 minutes.

A vacuum exercise for the waist produces the effect of a natural corset, tightening the abdominal walls and creating an “hourglass” silhouette. The advantage of practice is that you can do it at work, sitting in a minibus, and even while watching your favorite show.

How to properly make a vacuum for the abdomen?

A prerequisite for performing the exercise is that it must be done on an empty stomach. It’s better, of course, in the morning: this way you will help your body wake up and cheer up. But it is possible 2-3 hours after eating, the main thing is that the stomach is empty.

Does a vacuum help remove belly fat? Due to the pumped up transverse muscle, it becomes visually flat, and the posture is more beautiful.

You can perform the training in several positions:

• standing, leaning on a chair, your own knees or a wall;
• on all fours (the most difficult, but also the most effective way);
• in a lying position (even on a bed);
• kneeling down (this method helps to calm down and relax).

a) standing vacuum; b) vacuum on all fours

To perform the workout, you can choose the most comfortable and suitable position for your location.

Vacuum in the stomach: the correct technique

Not everyone succeeds in completing the training the first time. First you need to practice creating a vacuum in your stomach. The correct technique will help speed up the result and maximize the effect.

The simplest training is considered to be in a lying position, since the muscles are not affected by gravity:

1. To do this, take a comfortable position and bend your knees.
2. Calmly take a deep breath (to tune in, you can inhale and exhale several times).
3. Try to inhale without letting air in. At the same time, you will feel how your chest expands.
4. At the same time, pull your tummy in as much as possible, trying to raise it as high as possible towards the diaphragm.
5. Exhale as forcefully as possible to completely empty your lungs.
6. Hold your breath and remain in this position for as long as possible until you have enough strength.
7. Inhale very slowly and relax your abdominal muscles.

Take a deep breath through your nose, then try to let all the air out through your mouth. Hold your breath, place your hands on your knees and try to pull your tummy closer to your spine

After a few sessions, try doing the practice with your hands on your knees, or on all fours. This method is more effective. If you spend a lot of time sitting, do the exercise in this position. The main thing is not to lean on the back of the chair and not to slouch. Over time, the exercises will become very easy for you.

Here are some tips from experienced trainers:

• during the training, imagine that you want to touch your navel to your spine;
• At this time, the shoulder blades should be brought together and the chest should be pushed forward;
• try to keep your spine straight during the exercise and your back not “rounded.”
• on a full exhalation, if necessary, you can take a quick small breath in through your nose to increase the exercise time;
• try to tuck your tummy as much as possible under the ribs;
• always exhale through your mouth and inhale through your nose;
• It is optimal to do 3 sets of 10 repetitions, while holding your breath for at least 12-15 seconds.
• To make the effect better, after the exercise, do not take sharp breaths and release your tummy smoothly and slowly.

If you have never done this exercise, it is better to start in a lying position.

The abdominal vacuum technique will be correct if you take the exercises seriously and pay attention to the details.

How many times to vacuum the abdomen

Excellent results can be achieved if you perform the training regularly in the morning and before going to bed, when the body best perceives physical activity.

How many times to vacuum the abdomen is an individual question for everyone. For the first exercises, 1 set of 5 exercises is enough. Try to hold your breath longer and longer, starting with 10-15 seconds, and eventually increasing this time to a minute. If you can do it longer, hold it longer. Also, the number of “vacuums” needs to be gradually increased, reaching 3 sets of 10 exercises. It is recommended to alternate approaches with cardio training. To see the fruits of your labor, do the practice regularly, at least 5 times a week.

Getting carried away with training and doing exercises every hour is also not worth it; a constant vacuum in the abdomen can provoke a violation of the internal organs.

Abdominal vacuum exercise: reviews and results

Marina: After giving birth, my tummy looked like a bag of water. But with the help of a stomach vacuum, I put my muscles in order and improved my digestive system. Also, I noticed that the diastasis that I had on 2 fingers has almost disappeared. Personally, I recommend this exercise to you too. It will be useful at any age, and will not take much time.

Anastasia: I always thought that I don’t have a waist and I look like a barrel – it’s hereditary, and nothing can be done about it. But I started doing exercises with a friend. How much joy I had when in a few weeks I lost 2 centimeters in my waist! And in a month 2 more! I am very grateful to my friend for making me believe. It’s not difficult to do, you just need to include a vacuum in your daily routine.

Natalia: I never thought that I was fat, but I was embarrassed to appear on the beach in a swimsuit. And all because of the protruding lower abdomen. I pumped up my lower abs for a very long time, but I only got partial results. But a vacuum is completely different! In just a month, not a trace of my mother remained. I still continue to do these workouts in the morning, and I have no plans to quit. Now I recommend everyone to try the abdominal vacuum exercise.

Vacuum is often used to lose belly fat, as it allows you to achieve results without much effort and long training. There are some contraindications for performing exercises, but in most cases they have a beneficial effect not only on the figure, but also on human health. Provided that the exercises are performed correctly, they do not cause complications.

Abdominal vacuum is a specific set of training aimed at strengthening the anterior abdominal wall and reducing waist size. This uses all the abdominal muscles. The technique is borrowed from yoga and is used by beginners and professional athletes.

As a result, you can remove excess volume and strengthen not only the abdominal muscles, but also the entire muscular corset responsible for maintaining the spinal column.

Mechanism of weight loss

The internal and external muscles, as well as the rectus muscles, starting at the end of the sternum and ending in the area of ​​the pubic bones, are responsible for the formation of relief. In addition, there are oblique abdominal muscles that respond to waist size.

If a person devotes a lot of time to training, but the oblique muscles are not used, fat accumulates in the sides and lower back. When using the abdominal vacuum technique, all muscle groups are involved, which ensures an even load and eliminates the fat layer.

Additionally, during training, a special breathing technique is used, which involves saturating the body with oxygen after a short-term fast. In this case, intensive energy consumption and burning of fat cells occurs. Thanks to this effect, you can notice the first results within a short period.

Benefits and harm to the body

Abdominal vacuum, contraindications to which should be taken into account before starting training, has a positive effect on the human body.

The main benefits are as follows:

• Promotes weight loss, tightens the lower abdomen and forms a thin waist.
• Stimulates the burning of not only subcutaneous, but also visceral fat, which can provoke abdominal protrusion even in the absence of fat under the skin.
• Helps prevent prolapse of internal organs when muscles weaken, as it helps to train them.
• It has a beneficial effect on a person’s psycho-emotional state, helps normalize sleep, and stimulates mental activity by saturating cells with oxygen.
• Improves digestion by accelerating the movement of food through the intestines and stimulating peristalsis.
• It is a good prevention of congestion in the pelvis, which is especially important for women and men over 50 years of age.
• Stimulates blood circulation in the abdominal organs.
• It has a positive effect on human posture and reduces the load on the lumbar spine.

After training, many people feel a surge of energy and vigor, as well as an improvement in their mood.

Performing an abdominal vacuum increases blood pressure and increases heart rate, which can be dangerous for many people.

In addition, exercise stimulates blood flow to the organs of the digestive and reproductive systems, and this can lead to complications if you have any chronic diseases.

The first few workouts may be accompanied by dizziness and headache, as well as discomfort in the abdominal area. Normally, these sensations disappear after 5-7 sessions. If this does not happen, you should stop training.

Contraindications

Abdominal vacuum, contraindications for which should be discussed with a specialist, is not always permitted, since it can worsen a person’s condition.

Chronic diseases of the digestive tract

Peptic ulcer of the stomach, duodenum and intestines with a tendency to bleeding is considered an obstacle to exercise. This is due to the stimulation of blood circulation and the flow of large amounts of blood to the abdominal organs.

As a result, an exacerbation of the disease is possible, as well as perforation of the wall of one of the organs with the subsequent development of internal bleeding and peritonitis.

Mental disorders in the acute stage

Any mental illness, especially in the acute stage, is a strict contraindication to classes. Exercise stimulates mental activity and makes a person cheerful and energetic. However, mentally ill people are not able to control their actions, which can cause an accident or deterioration of their condition.

Pregnancy and recovery after childbirth

At this time, increased blood circulation in the pelvic organs can cause deviations in the child’s development or other complications. During the rehabilitation period after childbirth, there is also no need for extra stress on the organs. It is better to start training after full recovery.

Rehabilitation after surgery on internal organs

It is especially dangerous to perform exercises after operations on the digestive tract. Training involves quite a noticeable load on the abdominals and internal organs, which can cause the seams to diverge. In each case, the duration of the recovery period is different, so you should not slow down tissue regeneration.

Severe vascular and heart pathologies

Arterial hypertension and angina pectoris often occur in patients with complications, so stimulating blood circulation can aggravate the condition.

The initial stage of such disorders is not a strict contraindication, but it is important to consult a specialist.

Respiratory system diseases

Bronchial asthma is considered one of the strict contraindications. When inhaling and exhaling deeply, a spasm of the respiratory tract is possible, followed by the development of an attack. This is why you should not use a vacuum for the purpose of losing weight, especially during periods of exacerbation.

Malignant neoplasms

If the tumor is located in the mediastinum or in one of the abdominal organs, you should stop training. Blood flow to the affected area can stimulate the rapid growth of the tumor and the spread of metastases.

Vertebral displacement

If the vertebrae are displaced in the cervical region, but the patient’s condition is satisfactory, it is not prohibited to perform the exercises. But if the location of the vertebrae in the thoracic or lumbar region is disturbed, training can aggravate the problem. You can exercise after your condition has normalized, if the specialist is not against such training.

Other violations

Any acute diseases, such as colds or infections, are a contraindication for exercise.

During exercise, the condition may worsen and the symptoms may worsen. But after recovery, the patient is allowed to exercise if no complications arise.

What weight loss results should you expect?

A vacuum will not be able to instantly reduce the volume of the abdomen, so you should not perform exercises without taking into account contraindications, hoping for an instant result.

In most cases, the effect depends on the amount of extra pounds around the waist. On average, people who exercised regularly lost 3-4 kg over 4-6 weeks. Waist size decreased by 3-7 cm. However, it is worth remembering that each person’s body reacts to training differently, so you should not quit training if the results are not impressive after 1 month.

The influence of vacuum on the figure of women who have given birth

After giving birth to a child, women in most cases see a blurred waist in their reflection. If fat in other parts of the body gradually disappears, then in the abdominal area it remains.

Thanks to the vacuum, you can significantly reduce your waist size and lose excess weight in 6 weeks. The experience of many young mothers proves the effectiveness of the technique. Additionally, it helps to reduce appetite, so weight comes off naturally.

How to technically correctly do a stomach vacuum

To perform the exercises correctly, you need to know all the subtleties and features:

Peculiarity	Description
The essence of the exercises	The essence is to create a vacuum in the abdominal cavity artificially by drawing in the abdomen and holding it in this position for a certain time.
Before or after meals	It is better to perform the exercises on an empty stomach, since a full stomach will prevent the abdomen from retracting as much as possible.
Comfortable position	For beginners, it is better to practice standing, sitting on a chair or on all fours. For advanced athletes, lying down training is suitable, as well as more complex exercises that involve other muscles.
Number of workouts	It is recommended to spend a few minutes doing exercises every day. If this is not possible, you need to train at least 3 times a week. To get quick and pronounced results, you can perform the exercise 2 times a day.

You will not need any additional equipment for training, since you can perform the exercises almost anywhere and at any time. However, experts recommend taking time immediately after waking up to first empty your bladder.

The most common beginner mistakes

Beginners often make mistakes that prevent them from getting results from their classes.

The most common ones are:

• Short interval between approaches. It is worth remembering that muscles should not only tense, but also relax.
• Exercising after meals. In this case, it will not be possible to retract the stomach as much as possible, which means that the effectiveness of the exercise will decrease.
• Stop exercising immediately if you feel slightly dizzy. Experts note that this is absolutely normal; usually the symptom disappears after several workouts.
• Improper breathing, which leads to pain in the abdominal area.

If you avoid all the listed mistakes, the training will be effective and will bring good results.

Breathing technique

Abdominal vacuum, contraindications for which can be found out while studying the technique, must be performed in combination with correct breathing technique.

It consists of several stages:

1. A sharp and quick exhalation, which uses the muscles of the anterior abdominal press.
2. A quick and deep breath, during which not only the chest expands, but also the stomach inflates.
3. Full exhalation, during which the stomach is drawn in.
4. Hold your breath for 5-7 seconds.
5. Slow and deep breath.

If you follow each step exactly, the exercises will bring more benefits, and the results will not be long in coming. It is worth noting that some use a different technique, in which, after drawing in the abdomen as much as possible, you need to breathe slowly at a normal rhythm, but do not relax tense muscles. Both methods are considered correct; everyone chooses the more suitable technique for themselves.

Step-by-step training program

Elementary

At the initial stage, you need to perform the exercise in a supine position with your knees bent. This will allow you to relax your anterior abdominal muscles as much as possible and make retraction easier.

After a deep exhalation and inhalation, it is necessary to empty the lungs of air and draw in the stomach, pressing the internal organs as close as possible to the spine. For the first 7-10 days, you should hold your breath for no more than 15 seconds. However, with each training session this time increases.

Most training complexes for weight loss include an effective exercise - abdominal vacuum

Professional athletes can keep their stomach pulled in and hold their breath for 50-60 seconds. For beginners, 5 approaches are enough.

Complicated

After mastering the exercise in a lying position, you are allowed to move on to training in a standing, sitting and bending position.

In this case, the breathing technique has not been changed; everything should be done step by step. Repeat the exercise at least 6-10 times depending on your level of preparedness. In this case, in a sitting and standing position, you should pay attention to your back. It should be straight, which creates additional stress on the abdominal muscles.

Vacuum plus quadriceps

This option is also considered more complicated, since the stomach should be pulled in while standing on all fours. This creates stress on the quadriceps and other muscles of the body.

At the initial stage, you should perform 2 to 3 approaches, gradually increasing their number to 5-6.

Natural abdominal vacuum

This stage can be mastered not only during training, but also at any convenient time. Its essence lies in the constant retraction of the abdomen in any position of the body (standing, sitting, lying down). This strengthens the transverse muscles and anterior abdominal muscles.

Over time, the control process will become natural, and retraction will occur on a subconscious level. After a few months, the muscle corset will narrow, which will make the waist narrower.

Alternating abdominal vacuum with abdominal exercises

After working through all the listed exercises, you are allowed to begin training the abdominal muscles in the classical way by pumping.

In this case, you should try to tighten your stomach as much as possible during exercises to ensure a more pronounced result. It is allowed to pump the press about 100 times in 1 session, dividing this amount into 3-4 approaches. In this case, breathing is not delayed, since trained muscles must cope with retraction even without maximum emptying of air from the lungs.

Workout Options for Beginners

Beginners can choose one training option and stick to that program until it becomes too easy. Then you can proceed to a more complicated technique or add pumping of the press according to the classical scheme.

Exercises while sitting

To do this, you need to choose a comfortable chair and take a comfortable position. Beginners should not keep their back straight; it is better to arch it, which will make it easier to retract the abdomen. Elbows should be placed on your knees or your palms resting on them.

After this, you need to take a deep breath and then inhale. Next, completely empty your lungs and draw in your stomach, remain in this position for 10 seconds. After this, you should try to inhale, but relax the muscles that keep your stomach pulled in.

Repeat 5 times. Between approaches there should be a break of at least 30 seconds, during which breathing should be restored.

Exercises while standing

In a standing position, performing the exercise is somewhat more difficult.

It is necessary to perform all actions in a clear sequence:

1. Stand with your legs straight, shoulder-width apart.
2. Bend your knees slightly and rest your palms on them.
3. Round your back.
4. Exhale and take a deep breath.
5. Empty your lungs of air.
6. Pull your stomach in, tensing your muscles as much as possible.
7. Stay in this position for 10-15 seconds.
8. Inhale slowly and gradually relax your abdominal muscles.

Do 3 to 7 approaches. The break between them is 20-30 s.

Bent over exercises

The most difficult option for beginners, which should be used after mastering the previous techniques. It is necessary to take a standing position, and then tilt your torso to one side without changing the position of your legs and pelvis. One hand can be rested with the palm on the side of the thigh.

After this, perform a breathing cycle with exhalation, inhalation and subsequent maximum exhalation. The next stage is drawing in the abdomen while holding your breath. In this case, you should hold it for at least 10 seconds.

Repeat at least 5 times, you can change the side of the inclination for better muscle development. The break between approaches is 20 seconds.

Exercises while lying down

Abdominal vacuum (contraindications should be taken into account before starting training) in a lying position is considered the easiest option for beginners.

It is necessary to take a lying position and perform in stages:

1. Exhale sharply, freeing your lungs.
2. Inhale, straightening your chest as much as possible.
3. Exhale, tensing your abdominal muscles.
4. Hold your breath and simultaneously draw in your stomach.
5. Hold it in this position for 10 seconds.
6. Relax your muscles and slowly restore your breathing rhythm.

Repeat 5-7 times with breaks between exercises of 10-15 seconds.

CrossFit: complex for advanced

Such exercises can only be performed by advanced people who have perfectly mastered the vacuum, and now want to complicate their training.

The technique involves step-by-step implementation of the following steps:

This workout can be repeated 3 times a week.

Vacuum is a popular exercise among beginners and advanced athletes who want to reduce abdominal volume.

There are some contraindications that should be taken into account before starting classes. But if done correctly, the result will not be long in coming.

Video on the topic: how to correctly perform the Abdominal Vacuum exercise

Abdominal vacuum: how to perform the exercise correctly: