Exercise "Vacuum" for the abdomen

According to statistics, a huge number of women are dissatisfied with the state of their stomach. Many ladies complain that they push the press hard, sit on diets, but there is still no result. Many experts recommend paying attention to the abdominal exercise, which is called "Vacuum."

This exercise has become popular due to the world-famous terminator Arnold Schwarzenegger. That's why many bodybuilders use it in their training. Women exercise will help get rid of excess centimeters in the waist and reach a beautiful abdominal relief.

The benefits of the "Vacuum" exercise for the waist

The reduction in volumes is due to the burning of visceral fat, which can not be eliminated during normal workouts. This not only allows you to lose weight, but also has a positive effect on the work of internal organs. Regularly performing this exercise, you can tighten the muscles of the abdominal cavity, which will make the abdomen ideally flat. Exercise "Vacuum", which is done standing or lying down, has a positive effect on the digestive system, which makes it possible to cope with constipation and normalize the stool. Favorably it influences on posture, allowing to lower the risk of formation of a hernia. Regular exercise helps to cleanse the body of harmful substances, and this improves metabolism.

How to do the exercise "Vacuum" - the starting position

There are several options, which primarily differ from the starting position. The main options are:

1. Lying on my back . Place yourself on the floor, bending your legs in the knee, and placing your feet on the width of your shoulders. The back should be straight for which to press the lower back to the floor. Hands can be put on the stomach to control the process, or spread them to the sides.
2. Standing . In this variant, there are two positions. In the first case, you need to stand upright, put your feet to the width of your shoulders and lower your hands down. In the second case, the legs should also be placed at the width of the shoulders and slightly bent forward. At the same time, knees and buttocks are slightly bent backwards. Hands need to focus on the front of the thigh.
3. Sitting . Finding out how to do the exercise "Vacuum", it is worth mentioning one more variant of the starting position - sit on a chair, keep your back flat, and place your hands on your knees.
4. On all fours . Rest on the floor with the knees and palms, with the back to be rounded. The head is lowered, but the chin should not touch the chest.
5. On your knees . Get on your knees and put your hands on your knees. The back should be rounded and the head slightly lowered.

You can choose any starting position, since this does not affect the result, the main thing is that it is convenient.

How to properly do "Vacuum" - the technique of performing

Take the original position and relax. Make a slow exhalation, so that in the end there is no air left in the lungs. Straining the abdominal muscles, it is necessary to draw it as much as possible. At the maximum point, hold for 10-15 seconds. It is important not to breathe during this. Do not relax the abdominal muscles, take a small breath, and try to hold on for another 10-15 seconds. in suspense. When there is no longer any strength to remain without breathing, slowly inhale, relaxing the stomach. After that, you should restore your breathing , for which purpose, do a few ordinary inhalations and exhalations. The next step involves the repetition of the initial actions, that is, the release of the lungs from the air, muscle tension and retraction of the abdomen. After this, without delay, make a sharp pushing of the stomach up. In one approach, it is worth making 5-10 repetitions, but consider your capabilities.