It has long been known that, no matter how hard a person goes in for sports, the stomach is the most problematic area. No number of press approaches can tighten a sagging stomach in a short period of time. Even professional athletes say that on the pumped-up press there will still be a fat layer, which will not be so easy to get rid of. How to be Some time ago, an exercise appeared, which is commonly called the "retracted stomach." What is its essence, how does it work, and what methods of its implementation are most effective?
Why pull in your stomach
If you look closely, even the most seemingly slender people always have a small tummy. Its presence is due to many different factors.
The first is a body type. It would even be more correct to say that the presence of the abdomen is directly related to the structure of the skeleton. If a person has a cylindrical shape of the chest, then a rounded abdomen is an anatomically determined phenomenon. Exercises on the press to remove this defect is almost impossible.
The second is the abdominal muscles, namely their strength. In order for the stomach to look flat, the muscles must be in a constant tone. At the same time, no one talks about the absence of a fat layer, which just creates a hated tummy. It turns out that if the abdominal muscles are in good shape, then the fat on this part of the body gradually disappears, but when the muscles are undeveloped, the extra layer along with the skin and flabby muscles will be delayed.
The last is a way of life. Everyone knows how this factor works - the less you move, the more your stomach grows.
These three reasons contribute to the obvious question: is it possible to draw in a stomach and lose weight?
The benefits of retraction
Such exercises help oxygenate all the necessary organs. Although this affects slightly, but due to a sufficient amount of oxygen, the organs begin to function correctly, and this factor, one way or another, helps in weight loss issues.
An inverted stomach improves peristalsis of the gastrointestinal tract, namely the intestines. How does this affect weight? It's simple: if the intestines work correctly, then extra pounds simply will not be postponed, which means that the figure will not deteriorate.
Repeating this exercise regularly causes muscle addiction. Fibers become more elastic. Speaking in an understandable language, since muscles are tightened during the “retracted belly” exercise, over time this part of the body simply cannot be relaxed, and the belly always looks fit and beautiful.
Moreover, the waist is significantly reduced and the posture is straightened. It is curious that even without performing exercises, a person with a beautiful posture often has practically no protruding abdomen.
Advantages of exercise
Pulling your stomach in for weight loss is ideal for those who do not have the ability or resources to attend the gym. You can retract the stomach in any place and under any circumstances.
This exercise allows you to massage your internal organs with maximum quality. As a result - this is a complete prevention of hernias and flatulence, raising the kidneys and other internal organs. Many claim that even spinal health improves markedly.
Vacuum
This is an interesting and fairly simple way to get rid of a sagging belly. But an important condition is a completely empty stomach or fasting. By the way, for an hour after such a "sport" is also impossible.
This option - how to retract the stomach to lose weight - must be performed at least 5 times a week. And the more often you do it, the sooner you will achieve the result.
So, the starting position - lying on your back, bend your knees, leaving your feet on the floor, arms must be extended along the body. In this case, you need to completely relax and slowly exhale all the air from the lungs, without straining any muscles in the body.
The next step will be the tension of the abdominal muscles and pulling it in as much as possible. In this case, do not breathe air.
When the stomach is pulled almost as much as possible, you need to fix this position for 15 seconds. Now tighten your stomach again. At this point, you can take a short and small breath while continuing to draw in your stomach.
The third step will be again stopping breathing and fixing the tension for another 15 seconds, and retract the stomach.
After that you can exhale and relax your stomach. Do not repeat the exercise right away. It is necessary to take a few free breaths, and only after them completely push the air out of the lungs and draw in the stomach. In this case, the abdominal muscles should be as tense as possible. At the end, push your stomach up without taking a breath.
It is believed that the first result after you learn how to properly retract the stomach, will be visible after a few weeks.
Body flex
This training option is not available to beginners. The fact is that the main difficulty of this technique is not a properly drawn stomach, but breathing. First you need to learn, tightly closing your lips, do not try to breathe through your nose.
As soon as you see the result, hold your breath, lower your head to your chest and focus completely on your stomach. Now you need to draw him in. How to learn to retract the stomach in this way?
First of all, you need to consider yourself as slowly as possible. At this moment, you need to constantly draw in your stomach so that you get the feeling that it is sticking to your back. The intestines and stomach rise under the ribs.
Once you count to 8, slowly relax your stomach and inhale.
The optimal counting style is a triplicate of each number. Beginners are advised to count to 4, gradually increasing the stress time.
Simplest execution
Those who have not yet learned how to properly retract the abdomen, or can not master the techniques described above, can try a simpler method that has an equally pleasant result.
Any starting position. You just need to draw in your stomach during the day. Only at the same time we must not forget that the lungs should be empty. This is achieved by breathing. During the exercise, let the impression that the inverted stomach is about to touch the spine.
As for the breath itself, first you need to take a maximum breath through the nose, and then get rid of all the air through one sharp exhale through the mouth. Immediately after this action, it is necessary to immediately draw in the stomach and "hang" in this state for 20 seconds.
You can do this exercise at any time. No need to choose a place and time. Acting in this way, it is already possible to strengthen the abs in a month and work out all the muscle groups of the abdominal cavity.
Additional recommendations
No matter how actively you perform abdominal retraction exercises, you should not count on success without taking into account a number of recommendations.
- Water. One and a half liters of water is the minimum for the normal functioning of the body. Without this, the metabolism works poorly and stimulation of the digestive tract by vacuum massage of the internal organs becomes useless.
- Healthy food. No sport will act on you unless you give up sugary drinks, fast food and other little useful food.
- Regularity. After the first few days, you should not expect any effect, but you can’t leave workouts either. If you want a flat stomach and a neat waist - work for at least three weeks.
- Active life. Since the exercise is inactive, do not forget to walk and not be passive. You can combine breathing exercises with a bar or squats.
- Strong and healthy sleep. This is the key not only to losing weight, but also to the normal functioning of all internal organs.
However, no matter how simple and easy it may seem to lose weight with this exercise, it, like many others, has a number of contraindications.
Who doesn’t want to draw in the stomach
It is immediately worth noting that during pregnancy, menstruation, and a stomach or duodenal ulcer, this exercise is strictly prohibited. The consequences can lead to serious health problems. To think about the need to perform this exercise and consult a doctor is also for those who have a large stomach, have hernias in the abdominal cavity or problems with the respiratory system.
A relative contraindication is the first six months after birth. Since the vacuum gives a lot of tension to the uterus, instead of losing weight, you can get a longer recovery period or bleeding.
Disadvantages of exercise
In addition to the fact that the result of drawing in the abdomen is not immediately visible, sensations that will initially appear can also upset. This is not only discomfort. Many note that too high intra-abdominal pressure negatively affects their well-being and even causes pain.
Moreover, this technique has quite a few contraindications. This suggests that, at a minimum, it is worthwhile to carefully analyze your state of health before testing the effectiveness of this method of getting rid of the abdomen and sides.