Every woman wants to have a thin waist, believing that this will emphasize femininity. Indeed, a beautiful waistline is really attractive. But unfortunately, not every female representative can boast of her. Even if the girl has a very beautiful figure, the waist may not be very pronounced. What to do to reduce it? Many are convinced that it is thanks to the inflated press that you can remove the extra centimeters at the waist, but this is actually not enough. Muscles are located under the body fat, which should be eliminated. The best exercise to achieve this goal is vacuum.
Muscle effects
If the girl herself is slim, this does not mean that she has a flat stomach. It often happens that even in a thin man he sticks out. Many do not know how to deal with this, because everyone says that the key to a slim body is proper nutrition and cardio exercises. But what if all this does not help to remove volumes? It is then worth paying attention to such an exercise as a vacuum for the abdomen. Reviews about him say that it is very effective, as it works directly with the internal muscles. The main scope of the exercise is the internal press. The transverse and divided muscles provide retraction of the abdominal wall. They are necessary to maintain posture and are located under the direct and oblique external muscles, that is, they form a kind of corset, encircling the waist.
Benefits
- Due to the underdevelopment of the transverse muscle, many women suffer from a problem such as an extended stomach. A vacuum for the abdomen will help to cope with it. Reviews say that it really tightens muscles, as a result of which the stomach becomes flatter.
- Thanks to this exercise, you can reduce the layer of fat in the abdomen.
- For a fairly short period of time, you can significantly reduce the waist.
- Due to the fact that the waist becomes thinner, the chest area will visually increase
- The development of transverse abdominal muscles.
- To perform the exercise, you do not need any additional equipment, which allows you to perform it without leaving your home.
- If there is such a problem as pain in the lower back, then a vacuum exercise for the abdomen will come to the rescue. Reviews from people confirm that it really helps stabilize the spine.
- Some girls do not like the strongly expressed relief of the press, so they are afraid to pump. With exercise, this will not happen.
- Vacuum prevents sagging internal organs.
Lying vacuum
The simplest form of this exercise is the vacuum from a prone position, since when you are on your back, gravity acts on the stomach , which greatly facilitates the exercise.
For its implementation, the first thing is to lie on your back, bend your knees, put your feet on the floor, hands should be extended along the body. Take a strong exhale, trying as much as possible to empty the lungs. At the same time, pull in the stomach, straining it. Mentally, you can imagine that you are trying to reach the spine with your navel. It will not be so difficult, since gravity also helps you in this. In the position with the stomach in, it is necessary to hold out for 15 seconds, but not breathing all this time is difficult, so take small light breaths. During the exercise, it is very important to concentrate and do not forget to keep the stomach in tension.
It’s best to do this exercise on an empty stomach, that is, the ideal time is morning. 3-4 approaches should be performed several times. It will be more effective if you still repeat it during the day when the stomach is empty. If you feel that exercise is easier for you, then increase the time.
Lap vacuum
If you have reached such a level that you are easily given 5 sets in a row lasting a minute, and you want to complicate your task, thereby making the exercise more effective, then you can switch to a vacuum on your knees. But it is more complicated due to the fact that here gravity will not help you, as when you are lying, but, on the contrary, will interfere.
To perform the exercise, you need to kneel and rest your palms on the floor. Keep your arms straight. A right angle should form in the knees, and the shoulders, elbows and palms should be in the same line. It is this situation that is considered correct. Take a deep breath as much as possible and draw in your stomach. At this time, slightly lower your head down, and bend your back. Otherwise, everything is the same as in the supine position. To get started, set yourself the task of holding out for 30 seconds and each time gradually increase the time, gradually reaching one minute. Perform the exercise in 5 sets.
Standing vacuum
This is the most difficult version of such an exercise as a vacuum for the abdomen. Reviews, results indicate that this variety also helps to develop stabilizing muscles, on which the spine depends. Here, not only gravity complicates the task, but also that you have to strain your back in order to maintain a straight position.
To get started, stand in a position convenient for you. In principle, everything is done in the same way as in other types of vacuum. It is necessary to draw in the stomach as you exhale and hold on as long as you can. If you can hold out for more than a minute, then do it until it becomes very difficult.
In fact, this exercise can be performed all day. Just keep your abdominal muscles in constant tension, thereby exercising. And soon this condition will become natural, and the stomach will become flat, due to the fact that you are doing a vacuum exercise for the abdomen.
Reviews
The results are even amazing after a short period of regular exercise. For many years, they are actively involved in sports, follow a diet, but can not achieve a thin waist and a flat stomach. Although in fact, everything is simple. All you need to do is exercise the vacuum for the abdomen. Reviews, photos before and after the girls cannot but surprise, because such a simple enough exercise that does not require additional equipment is so effective.