Vacuum abdominal slimming exercises for women, girls. Results, before and after photos

There is a misconception that to get a flat tummy, you need to do a lot of abdominal exercises. Indeed, in this case, the layer of subcutaneous fat does not disappear anywhere, but only develops into muscles, as a result, the volumes become even larger.

However, in order to achieve a flat tummy, it is not necessary to visit gyms or fitness clubs, it is enough to perform special vacuum exercises for the abdomen every day.

Exercise vacuum for the abdomen: its features

Vacuum exercises are pretty easy and you don't have to go to the gym to do them. The bottom line is that for 1-2 minutes you need to draw in your stomach as much as possiblewithout holding your breath.

The technique allows you to remove excess fat from the waist thanks to the following features:

• when performing, the transverse muscle is maximally involved, it supports all internal organs in their places;
• excellent workout for multifidus muscles, which are responsible for the beauty of posture;
• you can perform at any convenient place and time;
• does not require additional equipment and special clothing;
• does not distract from important matters, you can do the exercise while working.

The vacuum technique does not harm the body, does not overwork it, does not cause any injury or damage. It is completely safe and easy to perform.

How to do vacuum exercises correctly

For implementation, the following recommendations must be observed:

1. Take a comfortable position, you can perform the exercise while standing or sitting, the main thing is that there is a stable surface (it is most effective to perform on all fours, but this position belongs to the more difficult types).
2. The back should be kept straight throughout the entire complex, and the gaze should be directed forward.
3. Take a maximum breath, a strong sharp exhale, while simultaneously pulling in the stomach, for ease of execution, you can imagine that a person is trying to reach the spine with his navel, while the internal organs must be clamped in the middle, and the stomach must be shoved under the ribs.
4. After the stomach is drawn in, exhale, but leave the stomach in the same position. You can't relax him. It is necessary to hold out in this position for 1-2 minutes.

Note! To get excellent results when performing vacuum exercises, you must follow the correct technique.

Only in this case can you achieve a flat tummy.

The exercise in question may seem quite simple, but this is only at first glance. Him it takes a lot of effort, therefore, at first, even muscle contraction with a spasm is possible.

Lying exercises

A prone abdominal vacuum is considered one of the simplest types that is great for beginners.

The technique is as follows:

• lie on a comfortable, stable surface, legs must be bent at the knees, arms extended along the body;
• take a maximum breath, after a sharp exhalation, in a state of exhalation, draw in the stomach as much as possible;
• be in the accepted position for at least 10 seconds, if necessary, take small breaths and exhalations;
• after a while, rest a little, repeat the exercise 10 times.

Vacuum sitting on a chair

The the method is considered the most difficult, since in a sitting position an even greater load is applied to the muscles that support the spinal column in the back, they stabilize, thereby preventing the formation of a vacuum.

To perform this technique, only a chair without a back or a stool is suitable. To increase the difficulty, you can choose a fitball.

The technique is as follows:

• starting position - sitting, while the back should be flat, the chin looks down, the hands should be on the knees, the lower limbs are at right angles;
• when drawing in the abdomen, it is necessary to take a slow breath through the nose, you need to inhale air into the lungs as much as possible;
• if there is a feeling that it is no longer possible to draw in the stomach, finish the retraction, stay in this position for about 1 minute;
• after, push the air out of the lungs with sharp jerks, try to draw in the stomach even more; stay in this position for 15-20 seconds.

It is important to know! If you experience pain in the abdominal cavity, you must immediately stop exercising.

This can lead to serious consequences.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Vacuum on all fours - technique

Vacuum exercises for the abdomen from a position on all fours are difficult because here it is necessary not only to strain the transverse muscle, but also to overcome the force of gravity, which pulls the abdomen down. therefore this technique requires much more effort than from a prone positionand you can achieve better results.

The technique is performed as follows:

• take a pose on all fours, the arms should not be bent at the elbows, but should be slightly wider than the shoulders, the neck does not need to be strained, the head should be lowered;
• inhale slowly enough, then also exhale air masses from the lungs;
• draw in the stomach as much as possible, it is necessary that it strives to reach the spine, while the back should be round;
• try not to breathe for 15-20 seconds, then inhale the air, relax the muscles.

For one workout, you need to do 3-5 repetitions of the exercise. If performed regularly, bring the breath holding time to 1 min.

How to perform vacuum while standing

The exercise is performed using a support, you can do it without it, but this already refers to a more complex form. When performing, the back should be straight, legs are slightly bent and set shoulder-width apart, hands must be placed on hips or knees.

In this position, you should perform the following exercises:

• take a maximum breath, let a large amount of air into the lungs;
• make a leisurely exhale, while the navel should, as it were, stick to the spine;
• stop in the accepted position for 15-20 seconds, then sharply push the air out of the lungs, it is better to do it in jerks, because such vacuum exercises for the abdomen provide for the abdominal retraction to the maximum possible;
• stay in this position for another 5-10 seconds, and then relax the muscles.

Contraindications

The vacuum can not be performed by all people, since it has a number of contraindications, which are shown in the table.

Important to remember! No pain should be felt when performing the technique.

If there are no contraindications to performing a vacuum, but pain in the abdomen is observed, then it is strictly forbidden to start performing this technique. You must wait until the pain stops.

What result can be expected

With regular vacuum exercises for the abdomen, you can achieve excellent results in a month:

• a saggy and large belly disappears, it becomes taut and flat;
• the amount of subcutaneous fat, which is harmful to the body, decreases;
• the body is supplied with oxygen, toxins are removed from the body;
• metabolic processes in the body are accelerated, metabolism improves;
• cessation of pain in the lumbar region;
• a beautiful, stately and correct posture appears;
• the prolapse of internal organs is prevented, hernias are not formed;
• the waist becomes thinner;
• the transverse muscles become larger.

But don't forget that the result appears only with everyday activities, in other cases, exercise will not do any good.

Professional tips for maximum effect

To get the most out of these exercises, experienced athletes and coaches recommend:

1. Breathe correctly. The whole cycle of vacuum exercises depends on breathing. Inhalation should be done only with the nose, and exhalation through the mouth, and you need to make sure that the exhalation is sharp, and you can even make sounds.
2. When exhaling, you should not completely relax the body, the stomach should be in tension throughout the exercise. It is from the tension of the transverse muscles that the efficiency of performance depends, the speed of burning excess subcutaneous fat.
3. It is necessary to perform the exercise 2 times a day, preferably in the morning before eating and just before bedtime, if they are performed at different times and always for a different period of time, the result will be small, it will be achieved for a long time.
4. At the initial execution, you should not overload the body, it is important to do exercises as much as possible of your body, however, it is worth performing it a little more than your capabilities.
5. It is always necessary to improve the technique of performing exercises, to increase the intervals of time, to complicate their performance.
6. You can not take breaks in the performance, this will lose skill, you will have to start all over again.
7. It is always necessary to follow the correct execution technique.

Vacuum exercises are very effective for the abdomen. Performing them regularly will lead to excellent results. Besides vacuum requires adherence to correct breathingas it is the basis of the exercise, which saturates the body with additional oxygen.

Interesting videos on the topic

From this video clip you will learn about the technique of performing vacuum exercises for women sitting on a chair:

The video will show you how to properly perform the "vacuum of the abdomen":