Absolutely every woman dreams of a thin waist and a flat stomach. However, such dreams are not always destined to come true. Often on the way a girl faces many obstacles: material difficulties, lack of free time to visit the hall, no one to leave the child with, workload at work and much more.
In the practice of yoga, there is a special exercise that is aimed at a chiseled figure, a wasp waist and a flat stomach. This exercise does not require any serious adaptations. It can easily be done independently at home.
What is a vacuum for the stomach?
If you pay attention to women of different shapes and silhouettes, you can see that everyone in a relaxed state has protruding abdominal muscles. Even the thinnest beauty can notice a slightly hanging belly. All this is due to banal physiology.
Each person has weak abdominal muscles, as a result, they lead to the so-called hanging or protruding tummy.
There are several muscles in the stomach, which are directly responsible for the presence or absence of the abdominals. These are direct, external, internal and transverse abdominal muscles.
Performing a banal exercise, the press concentrates mainly the rectus muscles. Important transverse muscles are never involved. But it is they who make the belly fit and reduce the waist in volume.
The technique of doing the exercises is simple. Having mastered it, you can train daily at home, achieving a slim and taut abdomen.
Benefits and contraindications for the abdomen vacuum
The benefits of a vacuum for the abdomen is simply invaluable. It is not by chance that exercises are popular in yoga and bodyflex.
After giving birth
During pregnancy, the abdominal muscles are under severe stress. They stretch quite strongly, which contributes to a flabby and large stomach. Getting in shape after childbirth is easy by doing the exercises.
You will succeed:
- get rid of excess fat on the abdomen;
- make the waist taut;
- train your abdominal muscles;
- improve overall health.
The benefits of exercise for internal organs
- improvement of the gastrointestinal tract;
- blood circulation improvement;
- improvement of the bowels;
- stagnation prevention.
With the help of regular exercise, you can improve your posture and work on your back. The woman after a certain time completely disappear tormenting pain in the back, lower back.
It is impossible not to assess the psychological impact. For example, we all know that after playing sports there is a sense of cheerfulness and vigor. It triggers hormones that give new power.
Abdominal Vacuum is able to:
- calm the body;
- improve overall health;
- set up in a positive way;
- love yourself;
- charge of energy and vivacity.
Do not forget that the exercise is absolutely free. You do not need to buy expensive equipment or go for a subscription to the gym. Any woman is able to complete tasks on her own.
When can I make a vacuum after childbirth?
Immediately after giving birth, a woman is not allowed to start exercising. It is necessary to wait a certain time until the body is restored. After childbirth, which passed naturally, it is permissible to begin classes in 3-4 weeks.
When a cesarean section was performed during labor, it is best for women to wait 2–3 months. But even here one should individually consult with the attending physician, who after examination can tell how much the body is ready for physical exercise.
Return to the sport should be gradually. At the same time, classes for the press will be the last in the list that are allowed to perform.
Can I make a vacuum when breastfeeding?
Lactation is not an obstacle to doing the exercises. On the contrary, with the right approach, physical exercise only contributes to the strengthening and production of milk.
Doctors advise only when performing exercises to drink a sufficient amount of fluid. Lack of water in the body will contribute to the deterioration of lactation and sour taste of milk.
A woman may notice that after the sports load the child reluctantly takes the breast. This is due to the loss of fluid and as a result, a change in the taste of milk. It is required to replenish the water balance in the body, and then not to disturb it.
How to make a belly vacuum right?
The essence of the exercise is to tighten the abdomen and keep it in a tense state for a certain number of seconds. It would seem that the technique is simple and clear.
However, to get really effective results, you need to know how to properly and precisely perform abdominal exercises.
- Breathing is of utmost importance when performing the exercise.
Initially, you need to take a deep breath, and then a strong exhalation. During exhalation, pull the abdomen and press the front wall to the back while holding your breath.
- During exhalation, you always want to relax all the muscles of the body.
This is the main task of the student. To encourage the muscles to be tense during exhalation, to be collected and as concentrated as possible.
- Exercise for the greatest effect, the result should be performed 2 times a day (morning and evening).
Types of exercise: the magnificent four
There are several types of basic exercises to help achieve the perfect abdomen.
It can be performed:
- standing up;
- lying down;
- On knees.
In all cases and variations, the essence of the exercise remains unchanged.
Some option is considered easier, the other, on the contrary, the most difficult.
- Vacuum lying - you need to lie on your back, bend your legs at the knees and put at a distance of shoulder width.
Adjusting calm breathing, inhaling alternately in and out. Before the exercise itself we take a strong inhale, and then an equally strong exhale. On the exhale, it is worthwhile to draw the stomach in, pressing the front wall against the back. Hold the position and breathing for 20 seconds, then gradually relax the muscles and take a shallow breath. Exercise is repeated 15-20 times.
- Vacuum sitting - exercise is more difficult, because it is necessary not only to monitor the stomach, but also to fix the direct position of the back.
Sit on any hard surface. At the same time, the legs are at 90 degrees and stand steadily on the floor. Further, the technique of performing the exercise is exactly the same as in the previous case.
- Vacuum standing - to perform a vacuum, you need to take a stable position.
Only after that you can begin to perform the task. Watch all the time for the position of the head and back.
- Vacuum on all fours - the most difficult option, which is considered affordable only for professionals.
It is necessary to stand on all fours, the shoulder with the wrist are in one line, forming a straight line. The elbow is not bent. Back straight, chest pulled in. The difficulty of the exercise lies in the fact that you have to follow immediately not only the stomach, but also the arms, shoulders, back.
Exercise vacuum for abdomen effectively and safely. Especially if you only want to tighten the stomach, while not training the rest of the muscles. This task is much more effective swing press and push-ups. It does not involve a lot of strength and patience.
You only need to follow the technique of execution and regularity. In this case, you can talk about a positive result, which will bring an exercise.