Standing vacuum how to do it correctly. How to do the vacuum exercise correctly. Who should refrain from “Vacuum” for the stomach: reviews

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.

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.
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.
The result directly depends on compliance with the exercise technique at all stages.
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:

First, the lungs are completely freed of air.
They are filled again with a sharp breath through the nose.
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.
The abdomen is pulled in and fixed under the ribs.
After 20 seconds, relax and inhale.
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.

The vacuum exercise is a wonderful example of bodybuilding borrowing elements from ancient yoga practices. Its implementation allows not only to form a narrow waist and a toned stomach, but also to improve the health of the body by adjusting the digestive processes and improving the functioning of the abdominal organs. Let's look at the technique of the exercise and find out what can be achieved when performing it.

Narrow waist and sport

One of the main criteria for assessing an athlete’s figure in bodybuilding is its proportionality. The narrow waist allows men to achieve the desired V-shaped silhouette. The contrast of the toned abdominal area with the wide chest and shoulders makes the figure especially aesthetic. A perfect example of this is Arnold Schwarzenegger, who largely had a hand in popularizing the abdominal vacuum among bodybuilders. Arnold Schwarzenegger.

As for women, I think that it makes no sense to explain the attractiveness of the hourglass silhouette and wasp waist. This is already obvious.

However, many athletes and just people involved in fitness are faced with the following problem: the abdominal muscles are well pumped up, often they even have six-pack abs, but the belly is still large. It is strong, elastic, but voluminous. As a result, the figure is, as they say, rectangular, and it can be even worse - the front wall of the abdomen bulges. Maybe they were just over pumped?

Let's then pay attention to naturally slender people who do not play sports. You may have noticed that often even thin girls sometimes have a protruding tummy and retracting it does not give noticeable results. Where does the belly come from if there is no excess fat and bulky muscles?

And the answer is quite simple. It's all about muscle weakness, which reduces the volume of the abdominal cavity.

What muscles make the stomach flat?

In fact, there are only four muscle groups that make up the abdominal press:

Rectus abdominis muscles.
External obliques.
Internal obliques.
Transverse.

These muscles are inextricably linked with each other and, one way or another, they are all involved when performing abdominal exercises. The point is only in the emphasis of the load, which can shift to one or another muscle.
The structure of the abdominal muscles.

When performing most exercises (straight lines, sit-ups, leg raises, etc.), the main load falls on the rectus abdominis, as well as the external and internal oblique muscles of the abdomen. These muscles form the relief (cubes on the stomach and side lines), their main function is to rotate the body from side to side.

The transverse abdominal muscles are also involved, but their main function is not to provide movement of the body, but to reduce the volume of the abdominal cavity and support the internal organs. That is, they are the ones responsible for ensuring that the stomach is flat and does not protrude.

This is not to say that traditional ab training is useless. The rectus and oblique muscles also sculpt the figure. But to get ideal results and a truly narrow waist, you should pay attention to the development of the transverse muscles. They are not visible from the outside and do not provide relief, but you yourself will notice the effect of their training.

An exercise such as a vacuum forces the transverse muscles to work specifically. Thus, your stomach gradually becomes toned and reduced in volume.

The benefits of vacuum

In addition to developing the transverse muscles, a vacuum in the abdomen brings tangible benefits to the entire body. It is not for nothing that this exercise came to bodybuilding from yoga, where the main goal of the exercise is not aesthetics, but health and harmonious development of body and spirit. What we call vacuum is called uddiyana bandha in yoga.
The correct technique implies that the abdomen is drawn in after the lungs are completely emptied of air.

Doing this exercise:

Reduces the volume of the abdomen, creating a narrow waist and a beautiful silhouette.
Improves blood supply to the abdominal organs.
Serves as a prevention of congestion in the pelvis.
Stimulates intestinal motility and improves digestion.
Has a calming effect on the nervous system, helping to fight stress.
Raises the internal organs, which is a therapeutic effect when they are lowered.
Helps stabilize the lumbar spine.

Plus, you don't need any equipment to train. And you don’t even have to wear sportswear. You can study at home, in the office, sitting in public transport, when there is nothing to do anyway, and even while lying in bed.

However, before moving on to the description of the execution technique, it is also worth saying that it is still impossible to do the vacuum exercise for a flat stomach under some circumstances. Namely, for stomach ulcers, duodenal ulcers, other diseases of the abdominal organs, as well as during menstruation or pregnancy.

Correct technique

From the outside, such an exercise as a vacuum in the stomach looks very simple. Retracting the abdomen and relaxing - what could be easier? But in order to do the exercise correctly and, most importantly, to get the effect from it, you need to understand the intricacies of its implementation.
An example of performing the exercise while standing.

It can be done in various starting positions:

lying down;
standing on all fours;
sitting on your knees;
standing on my feet.

The technique is the same in any position, but it is believed that it is easier to do while lying down, since gravity acts on the internal organs, bringing them closer to the spine. Standing and sitting are a little more difficult, and on all fours (stomach down) is the most difficult option, since the same force of gravity pulls the contents of the abdominal cavity towards the ground. In practice, these differences are not so significant, so I suggest you try all the options and choose the one that suits you.

The correct technique for performing the exercise is as follows:

Take your starting position. Let's start with the simplest thing - we will do it in a lying position. Bend your knees and place your feet on the floor.
Exhale calmly, then take a deep breath.
Exhale as much as possible, completely emptying your lungs of air, and hold your breath.
Now you need to take a “false breath.” That is, try to inhale without letting air in through your throat. Your diaphragm will immediately retract and your chest will expand.
Retract your stomach as much as possible, pull it towards the spine and up, as if you are trying to glue it to your back and lift it to the diaphragm.
Stay like this as long as you can hold your breath.
Relax and exhale.

Repeat the exercise 10–15 times. Depending on how you feel, do 1-2 more approaches.

This exercise does not need to be tied to the main abdominal workout. You can do it separately whenever it is convenient for you. The main thing is to eat on an empty stomach so that there is no food in the stomach. The more often you perform the exercise and the longer you remain tense, the more noticeable the effect will be and the faster you will achieve a narrow waist.

The important point is that you do not just need to contract the abdominal muscles as you exhale, but by expanding the chest during a “false inhalation”, pull it up towards the diaphragm.

In addition to performing a vacuum, it is also useful to simply contract the abdominal muscles (without holding your breath), draw in and try to stay in this position for as long as possible. During classic abdominal exercises, also try to draw in your stomach as much as possible - this way you will increase their effectiveness.

Gradually, the abdominal muscles will become toned and even in a relaxed state, the stomach will be flat and the waist will be aspen.

Vacuum– one of the most effective exercises. It arose from the ancient practices of yoga, and gained its popularity during the “golden era of bodybuilding.”

The calling card of athletes of that time was the so-called V-shaped figure: developed shoulders, a wide and, of course, flat, embossed stomach and. Bodybuilding legend Arnold Schwarzenegger admitted that such an aesthetic combination is achieved largely through the “abdominal vacuum” exercise.

To understand why to do a vacuum, how to do it and how the effect of its implementation occurs, let us turn in the article to the structure of the abdominal muscles.

Anatomy of the abdominal muscles

The abdominal press consists of external and internal muscle groups:

External abdominal muscles:
- Straight.
- External oblique.
Internal muscles:
- Internal oblique.
- Transverse.

The deepest layer is formed by the transverse abdominal muscles, which encircle the waist and act as a natural corset. That is, it is this muscle group that is responsible for supporting the internal organs and a flat stomach.

The absence of loads on the transverse muscle group contributes to:

The appearance of excess weight at the waist, since the fibers of these muscles are of the slow type, using subcutaneous fat as an energy source.
Lack of strength in the muscle corset, which leads to the internal organs squeezing the abdomen forward.

He will help you:

Pump up your buttocks
To burn calories
Make slender legs
Pump up your arms and shoulders
Replace the fitness room

How is it done?

In order to do a stomach vacuum correctly, you need to understand its technique. Although at first glance it seems simple, this technique consists of many nuances, mainly related to the intricacies of proper breathing, and includes the following steps.

Namely:

It is necessary to make a vacuum on an empty stomach or 3-4 hours after eating.

Depending on the initial position, the abdominal vacuum is divided into four types:

lying down;
on the knees;
sitting;
standing.

The technical component of the exercise in each position remains unchanged. The only difference is the complexity of its implementation.

Vacuum lying down

The supine vacuum is considered one of the easiest to perform and is suitable for any beginner. In this position, gravity itself helps to retract the abdominal muscles.

How to do:

Sit on a flat surface.
Straighten your arms along your body.
Bend your knees or stretch your legs forward.

As soon as you master the technique of the “vacuum” exercise and can easily do 3-5 approaches for 1-2 minutes in a lying position, you can start the vacuum on your knees (“on all fours”).

This option is considered somewhat complicated, because in this case you need to create a vacuum against gravity.

How to do:

Sit on your knees.
Place your palms on the floor at shoulder level.
Do not bend your elbows and make sure your back is straight: do not slouch or arch your lower back.
Apply the vacuum using proper technique.

Vacuum sitting

Vacuum sitting- another complicated option that uses stabilizer muscles responsible for maintaining the balanced position of the spine.

How to do:

If desired, you can complicate the task and increase the load in this position. To do this, you need to sit not on a chair, but on a surface that provides unstable support, for example, a fitball.

You can also do a vacuum in the abdomen while sitting on your knees (not to be confused with a vacuum “on all fours”, where the body is parallel to the floor):

Get on your knees.
Take a sitting position.
Move 20-25 cm away from your heels.
Make sure that the body is perpendicular to the floor.
Apply the vacuum using proper technique.

Vacuum standing

As you progress, move on to the most difficult type - standing vacuum. This option will allow you to maximize the use of the internal abdominal muscles and back stabilizer muscles.

How to do:

Stand straight, shoulder-width apart and slightly bent at the knees.
Straighten your arms along your body.
Make sure that you remain straight and lowered.
Apply the vacuum using proper technique.

There are several more variations of performing a vacuum from a standing position:

Simplified standing vacuum. are placed on the knees, the body moves forward, resulting in additional support.
Complicated standing vacuum. The hands are placed behind the head, which allows the upper abdominal muscles to be even more involved in the work.

Efficiency

The result of performing a vacuum will appear even earlier if you control the internal transverse muscles throughout the day. To do this, you don’t need to hold your breath or suck in your stomach, you just need to always keep your abs tense. After some time, this will become a habit and the key to a flat stomach and a wasp waist.

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“I work as a secretary and spend the whole day at the computer. After severe back pain, I had to do something to save myself. I ordered a belt. I liked that my entire lower back was covered, and it really became easier.

My back has stopped bothering me, and my waist has lost two sizes. I didn’t expect such a result myself and was delighted!”

The best tips for performing a vacuum and subsequently losing weight:

Is vacuum gymnastics safe for the abdomen?

Abdominal vacuum– an exercise that does not require professional coordination, specialized equipment or knowledge. If the correct technique is followed, as well as the absence of contraindications, discomfort and unpleasant sensations, vacuum gymnastics cannot harm the body and is safe.

In yoga, it is generally believed that vacuum helps rejuvenate the internal glands, nerves of the gastric tract and intestines, removes toxins, improves blood supply to internal organs and strengthens the back muscles.

Is it possible to do a vacuum during menstruation?

Despite its safety, benefits and effectiveness, vacuum has its limitations. In women, tension in the internal abdominal muscles as a result of performing it causes contractions of the uterus.

During menstruation (menstruation, because the vacuum will increase bleeding).
During pregnancy (since a vacuum can provoke some undesirable consequences, including miscarriage).
Immediately (for how long after childbirth only the gynecologist will determine).

Contraindications

There are several other contraindications for which vacuum gymnastics should be abandoned:

Stomach ulcer.
Duodenal ulcer.
Other diseases of the abdominal cavity.
Recovery period after surgery.
Diseases of the respiratory system.
Diseases of the cardiovascular system.
The period of exacerbation of chronic diseases.
Infection.
Dizziness, abdominal pain, as well as other unpleasant sensations that occur during the vacuum.

It should be understood that the absence of the above circumstances is not a guide to action. And before you start regularly doing a vacuum, you need to consult a doctor.

Vacuum– an extremely effective and easy-to-perform local exercise for the abdominal muscles. But, of course, it does not get rid of subcutaneous fat on the stomach and body.

In order for your waist to really become aspen and beautiful, you need a whole range of measures: regularly engage in cardio training (aerobic exercise) and adhere to proper nutrition.

There are 6 types of abdominal muscles. Rectus muscle ( lat. rectus abdominis) is responsible for the definition of the abs (6-pack), but the transverse abdominis muscle is responsible for a flat stomach and a toned waist ( lat. transverse abdominis).

The transverse muscle goes around the waist and serves as a corset, while reducing the volume of the abdominal cavity. By strengthening the transverse muscle, you also strengthen the inner corset, resulting in a flatter, more toned abdomen.

"Vacuum"- This is an easy breathing exercise to target the transverse abdominal muscle through its isometric contraction, during which the muscles are activated, but there is no movement in the joints.

In addition to getting rid of a distended abdomen and a narrowed waist, strengthening the deepest abdominal muscle helps improve the health of the spine and, as a result, reduce and prevent lower back pain, as well as improve posture.

This simple exercise for the transverse muscle is very popular because with its help you can achieve significant and visible results in a relatively short period of time.

We recommend performing all variations of the “vacuum” exercise in the morning, immediately after waking up - this way you can easily develop a daily stable habit. The advantage is also that your stomach is completely empty at this time and it will be much easier for you to achieve a full contraction of the transverse muscle.

"Vacuum" in the supine position

1. Lie on your back, locking your knees and hips so that your feet are completely in contact with the floor or bed.
2. Then exhale as much air as possible from the lungs. This will help raise the diaphragm and contract the transverse muscle as much as possible.
3. Finally, try to bring your stomach as close to your spine as possible. The less distance you create, the more the transverse muscle will contract.

To get started, just hold this position for 15 seconds during each approach. As with any exercise, after some time you can increase the duration. Gradually aim to hold the “vacuum” for 60 seconds per set. Also, don't let your lack of ability to hold your breath for long periods prevent you from doing longer sets - take small inhales/exhales if necessary. You should start with 3 approaches, and after some time you should increase to 5 to achieve more significant results.

“Vacuum” in a position on all fours

Immediately after you can perform five sets of 60 seconds, try to complicate the exercise by changing the starting position, that is, performing it on all fours. This variation of the exercise is a little more difficult than the previous one, primarily because you will have to work with your own body weight.

How to do the exercise correctly:
1. Take the starting position on all fours.
2. At this stage, the technique of performing the exercise is almost similar to the previous one ( see points 2 and 3 “vacuum” in a supine position).

Again, try to keep the duration up to 60 seconds, doing at least 3 sets. Perform 5 sets if you suffer from spinal pain or tend to relax your abdominal muscles.

"Vacuum" in a sitting position

“Vacuum” while standing on all fours is a rather difficult and effective exercise, but the option of performing the exercise in a sitting position is considered to be even more difficult, since other muscles that perform a stabilizing function are also involved here.

Correct technique for performing the exercise:
1. Starting position – sitting on a stable surface without using support.
2. As during the previous exercises, exhale as much air as possible and try to bring your stomach as close to your spine as possible.

Functional "vacuum"

The trick with a functional vacuum is that you have to do the exercise for an indefinite period of time and still breathe freely during any movement. It's just a matter of practice - learning to feel your transverse muscle and not allowing it to relax, especially when sitting ( which is typical for many of us). Moreover, make sure that you contract the transversus muscle at least slightly when you are standing. After some time, these actions will be much easier for you.

In addition to getting rid of a distended abdomen and a narrowed waist, strengthening the deepest abdominal muscle helps strengthen the spine and, as a result, reduce and prevent lower back pain, as well as improve posture.

Exercise to contract the transverse and rectus muscles - twisting

To increase the intensity of your workout, perform an exercise that simultaneously contracts the transversus and rectus muscles. In other words, you do the vacuum first and then the crunches.

Step-by-step technique for performing the exercise:
1. Lie down on the floor. Place your palms on your neck.
2. Take a deep breath and draw in your stomach as much as possible, i.e. perform a vacuum. Try to bring your abdominal muscles as close to your spine as possible. Then exhale deeply as you twist. This exercise is ideal for gaining complete control of your abdominal muscles. In addition, it will be a real godsend for those who suffer from such a problem as a distended abdomen.

Be sure to make sure you exhale as you twist and keep your neck in a neutral position.

Video on how to make a “vaccum” from Dmitry Yashankin

Finally

Of course, despite the functional and physical benefits, vacuum exercise alone will not compensate for poor nutrition and an inactive lifestyle. Thus, the “vacuum” in combination with proper nutrition, exercise and effective training will significantly improve your health and physical fitness, which will subsequently give you the flat stomach you dream of!

Every girl wants to have a flat, pumped up stomach, but often desires do not coincide with reality. The absence of a thin waist, a protruding tummy, fat rolls on the sides - all this can reduce the self-esteem of any woman. Constant diets, which are easily broken, and strength exercises often do not give the expected results.

Under intense physical activity, fat turns into muscle, but the stomach does not become flat. The problem of a “hanging tummy” worries both overweight and thin girls. The reason for its appearance lies in weak internal abdominal muscles.

You can tighten your stomach, make it beautiful, sculpted, and reduce your waist size with the help of an effective vacuum exercise.

The exercise is most effective in creating a toned abdomen. It originates from yoga and is actively used in bodybuilding and bodyflex (breathing exercises). Bodybuilders demonstrate the technique of performing an exercise on stage during demonstrations, when they pose for photo shoots.

Yogis believe that this exercise has a beneficial effect on the entire human body, promotes rejuvenation, improves posture, strengthens the back muscles, speeds up metabolism, removes toxins, and improves the proper functioning of the gastrointestinal tract.

This is not a strength exercise; performing it regularly does not help build muscles, but tightens them and strengthens them.

When performing the exercise, the deepest abdominal muscle, the transverse muscle, contracts. It is located under the rectus and oblique abdominal muscles, encircles the abdomen, and supports the internal organs (intestines, uterus), and spine in the correct position. Performing the exercise will help prevent the internal organs from descending and prevent the appearance of a hernia.

If you do not train the transverse muscle, it will be weak and stretched. That's why many thin girls have a protruding belly. Standard ab workouts do not target this muscle.

Regular training of the transverse muscle will make your stomach absolutely flat, your waist noticeably thinner, and will tone your abdominal skin. During the training process, harmful visceral fat located around the internal organs is burned, the load is removed from the lower back, which is a good prevention of back pain.

The main advantage of the vacuum exercise is that it can be done at any time and anywhere. Your stomach will become flat without spending extra money on expensive exercise equipment, visiting gyms, and fitness clubs.

The result of regular exercise can be seen in a month: the stomach will become flat, prominent, and the waist will become thin. How many times should you do the exercise to achieve the desired effect? You need to do at least 5 approaches per week.

The exercise takes only 5-10 minutes. To obtain the fastest, most effective results, it is performed twice a day: in the morning on an empty stomach and in the evening 2 hours before meals. Immediately after sleep, the stomach is flattest, all muscles work at full capacity.

This exercise is contraindicated for pregnant women (can cause uterine tone), women during menstruation (can cause bleeding), people with acute infections, patients with stomach or duodenal ulcers, gastritis. It should be used with caution for people with heart, lung, and vascular diseases.

Outwardly it seems simple, easy and meaningless. Every day people constantly strain their stomachs, take in a full lungful of air, and exhale it. If you start doing this exercise correctly every day, then changes in the structure of your figure will not keep you waiting. To clearly see the effectiveness of the exercise, you can take and compare photos before and after the start of training with a time interval of 4 weeks.

The vacuum exercise is performed in several positions: sitting, standing, lying, kneeling.

Vacuum lying down

This is the easiest version of the exercise, ideal for beginners. Under the influence of gravity, you need to apply a little effort to retract your stomach. At the initial stage of training, it is worth performing the exercise in a lying position for some time, then you can move to a position on your knees, then begin performing the exercise in a sitting position. The most difficult thing to do is standing.

To get results from your training, you need to know how to do the exercise correctly. Stages of performing the exercise in a lying position:

You need to lie on your back on a hard surface, bend your legs. Your feet should be on the floor and your arms should be extended parallel to your body.
You need to completely relax all your muscles, then exhale powerfully, squeezing out all the air from your lungs, and straining very hard to pull in your stomach, as if trying to bring your navel and spine together. You need to spend 10-15 seconds in this position without breathing.
Then take a shallow breath through the nose and again you need to tense your abdominal muscles and hold your breath for 10-15 seconds.
The stomach slowly relaxes, you can breathe calmly. Then you exhale deeply, your stomach becomes extremely tense, and you immediately need to take a deep breath, pushing your stomach up.

Alternatively, you can simply pull your stomach in tightly and hold it for as long as possible, periodically taking shallow breaths and exhalations for 15 seconds. Subsequently, the duration of the exercise is increased to 1 minute or more.

You can start performing the exercise while lying down 2-3 times a day, increasing the number of repetitions to 10-15. The main thing is to do them before meals.

Vacuum on your knees

This version of the exercises is started after complete mastery of the lying version, when a person can do at least 5 approaches with holding the abdomen at the maximum point for 1 minute.

To perform the exercise, you need to kneel down and place your arms fully extended on the floor. It is necessary to tilt your head, arch your back, exhale the air completely, and strongly draw in your stomach. First, you need to be in this position for 30 seconds. You can perform 5 approaches daily, gradually increasing the duration of each approach to 1 minute.

This type of exercise is harder than the first option; you have to fight gravity.

Vacuum sitting

This version of the exercise is complicated by the fact that the muscles of the body cannot be completely relaxed; they have to work to hold the spine.

You can sit on your knees, a chair, or any hard surface. You can't lean your elbows. With a strong exhalation, the stomach is drawn in as much as possible and held for about a minute. Don't forget about breathing. Sighs should be short, while the stomach should remain tense. You need to inhale air through your nose and exhale through your mouth.

Vacuum standing

This type of exercise differs from others only in its position in space. It is necessary to stand in a comfortable, stable position and, exhaling air from yourself, draw in your stomach as deeply as possible.