Slimming belly vacuum. How to do, benefit and harm, reviews,

Vacuum is often used for belly slimming, because it allows you to achieve results without much effort and long training. There are some contraindications for exercise, but in most cases they have a beneficial effect not only on the figure, but also on human health. If done correctly, workouts do not provoke complications.

What is abdominal vacuum

The abdominal vacuum is a specific set of workouts aimed at strengthening the anterior abdominal wall and reducing the waist. This engages all the abdominal muscles. The technique is borrowed from yoga and is used by beginners and professional athletes.

As a result, you can remove excess volume, strengthen not only the abdominal press, but also the entire muscle corset, which is responsible for maintaining the spinal column.

Slimming mechanism

Internal and external muscles are responsible for the formation of relief, as well as straight ones, starting in the zone of the end of the sternum and ending in the region of the pubic bones. In addition, there are oblique abdominal muscles that respond to the waist.

If a person devotes a lot of time to training, but the obliques are not involved, fat accumulates in the lateral and lower back areas. When using the abdominal vacuum technique, all muscle groups are involved, which ensures an even load and the elimination of the fat layer.

In addition, during training, a special breathing technique is used, which involves saturating the body with oxygen after a short-term fasting. In this case, there is an intensive expenditure of energy and the burning of fat cells. Thanks to this effect, the first results can be seen already after a short period.

Benefits and harm to the body

The vacuum of the abdomen, contraindications to which should be considered before starting training, has a positive effect on the human body.

The main benefits are as follows:

• Promotes weight loss, tightens the lower abdomen and forms a thin waist.
• Stimulates the burning of not only subcutaneous, but also visceral fat, which can provoke abdominal protrusion even in the absence of a fatty layer under the skin.
• It helps to prevent the prolapse of internal organs when muscles are weakened, as it helps to train them.
• It has a beneficial effect on the psycho-emotional state of a person, helps to normalize sleep, stimulates mental activity by saturating cells with oxygen.
• Improves digestion by speeding up the movement of food through the intestines and stimulating peristalsis.
• It is a good prevention of congestion in the small pelvis, which is especially important for women and men over 50.
• Stimulates blood circulation in the abdominal organs.
• It has a positive effect on a person's posture and reduces the load on the lumbar spine.

After training, many people feel a surge of energy and vivacity, as well as an improvement in mood.

When performing a vacuum in the abdomen, blood pressure and heart rate increase, which can be dangerous for many people.

In addition, exercise stimulates blood flow to the organs of the digestive and reproductive systems, and this can lead to complications if there are any chronic diseases.

The first few workouts can be accompanied by dizziness and headache, as well as abdominal discomfort. Normally, these sensations disappear after 5-7 sessions. If this does not happen, you should give up training.

Contraindications

The abdominal vacuum, contraindications to which should be discussed with a specialist, are not always allowed to be performed, since it can worsen a person's condition.

Chronic diseases of the digestive tract

Peptic ulcer of the stomach, duodenum and intestines with a tendency to bleeding is considered an obstacle to exercise. This is due to the stimulation of blood circulation and the flow of large amounts of blood to the abdominal organs.

As a result, an exacerbation of the disease is possible, as well as perforation of the wall of one of the organs with the subsequent development of internal bleeding and peritonitis.

Mental disorders in the acute stage

Any mental illness, especially in the acute stage, is a strict contraindication to exercise. Exercise stimulates mental activity, makes a person vigorous and energetic. However, mentally unhealthy people are unable to control their actions, which can cause accidents or deterioration.

Pregnancy and recovery period after childbirth

At this time, increased blood circulation in the pelvic organs can cause deviations in the development of the child or other complications. During the rehabilitation period after childbirth, an extra load on the organs is also not needed. It is best to start training after full recovery.

Rehabilitation after surgery on internal organs

It is especially dangerous to perform exercises after operations on the organs of the digestive tract. Workouts involve a rather tangible load on the abdominal press and insides, which can cause the seams to diverge. In each case, the duration of the recovery period is different, so you should not slow down tissue regeneration.

Severe vascular and heart pathologies

Arterial hypertension and angina pectoris often occur in patients with complications, so stimulating blood circulation can worsen the condition.

The initial stage of such violations is not a strict contraindication, but it is important to consult a specialist.

Respiratory system diseases

Bronchial asthma is considered one of the strict contraindications. With a deep inhalation and exhalation, airway spasm is possible with the subsequent development of an attack. That is why you should not use a vacuum for the purpose of losing weight, especially during periods of exacerbation.

Malignant neoplasms

If the tumor is located in the mediastinum or in one of the abdominal organs, you should stop exercising. Blood flow to the affected area can stimulate the rapid growth of neoplasms and the spread of metastases.

Displacement of the vertebrae

If the vertebrae are displaced in the cervical region, but the patient's condition is satisfactory, exercises are not prohibited. But if the location of the vertebrae in the thoracic or lumbar spine is disrupted, training can exacerbate the problem. You can do it after the normalization of the condition, if the specialist is not against such training.

Other violations

Any acute illness, such as colds or infectious diseases, is a contraindication for exercising.

During classes, the condition may worsen, the symptoms worsen. But after recovery, the patient is allowed to exercise if there are no complications.

What weight loss results can you expect

The vacuum will not be able to instantly reduce the volume of the abdomen, so you should not do the exercises without taking into account the contraindications, hoping for an instant result.

In most cases, the effect depends on the amount of extra pounds in the waist area. On average, people who exercised regularly lost 3-4 kg over 4-6 weeks. The waist volume decreased by 3-7 cm. However, it is worth remembering that each person's body reacts to training differently, so you should not quit training if after 1 month the results are not impressive.

The effect of vacuum on the figure of women giving birth

Women after the birth of a child in most cases see in their reflection a blurry waist. If fat in other parts of the body gradually disappears, then it remains in the abdomen.

Thanks to the implementation of a vacuum, you can significantly reduce the waist and lose weight in 6 weeks. The experience of many young mothers proves the effectiveness of the technique. In addition, it helps to reduce appetite, so the weight goes away naturally.

Technically correct belly vacuum

To perform the exercises correctly, you need to know all the subtleties and features:

No additional equipment is required for training, since exercises can be performed almost anywhere and at any time. However, experts recommend taking time immediately after waking up, having previously emptied the bladder.

The most common beginner mistakes

Beginners often make mistakes that prevent them from getting results from their classes.

The most common ones are:

• Short interval between sets. It is worth remembering that the muscles should not only strain, but also relax.
• Exercise after meals. In this case, it will not be possible to draw in the stomach as much as possible, which means that the effectiveness of the exercises will decrease.
• Immediate cessation of exercise when mild dizziness appears. Experts pay attention that this is absolutely normal, usually the symptom disappears after several workouts.
• Improper breathing that leads to abdominal pain.

If you avoid all of these mistakes, training will be effective and bring good results.

Breathing technique

The abdominal vacuum, contraindications to which can be found out during the study of the technique, must be performed in combination with the correct breathing technique.

It consists of several stages:

1. A sharp and quick exhalation, in which the muscles of the anterior abdominal press are involved.
2. A quick and deep breath, in which not only the chest is straightened, but also the stomach is inflated.
3. Full exhalation, in which the abdomen is drawn in.
4. Holding your breath for 5-7 seconds.
5. Take a slow and deep breath.

If you follow each step exactly, the exercises will bring more benefits, and the result will not be long in coming. It is worth noting that some use a different technique, in which, after the maximum retraction of the abdomen, it is necessary to slowly breathe in a normal rhythm, but not to relax the tense muscles. Both techniques are considered correct, everyone chooses a more suitable technique for themselves.

Step-by-step training program

Experts recommend training according to a specific pattern, which involves performing exercises in several stages.

Elementary

At the initial stage, it is necessary to perform the exercise in a supine position with legs bent at the knees. This will relax your anterior abdominal muscles as much as possible and facilitate retraction.

After a deep exhalation and inhalation, it is necessary to free the lungs from the air and draw in the stomach, pressing the internal organs to the spine as much as possible. The first 7-10 days, you should hold your breath for no more than 15 seconds. However, with each workout, this time increases.

Professional athletes can hold their stomachs in and hold their breath for 50-60 seconds. For beginners, 5 approaches are enough.

Complicated

After mastering the exercises in the lying position, it is allowed to proceed to training in the standing position, sitting and with an incline.

In this case, the breathing technique has not been changed, everything should be done step by step. Repeat the exercise at least 6-10 times, depending on the level of fitness. At the same time, in a sitting and standing position, attention should be paid to the back. It should be straight, which creates additional stress on the abdominal muscles.

Vacuum plus quadriceps

This option is also considered complicated, since the stomach should be drawn in while standing on all fours. This creates a load on the quadriceps and other muscles in the body.

At the initial stage, 2 to 3 approaches should be performed, gradually increasing their number to 5-6.

Natural abdominal vacuum

This stage can be mastered not only during training, but also at any convenient moment. Its essence lies in the constant retraction of the abdomen in any position of the body (standing, sitting, lying). This strengthens the transverse muscles and the anterior abdominal press.

Over time, the control process will become natural, and the retraction will occur on a subconscious level. After a few months, the muscle corset will narrow, making the waist narrower.

Alternating abdominal vacuum with abdominal exercises

After working out all of the above exercises, it is allowed to start training the abdominal muscles in the classical way by pumping.

In this case, you should try to tighten the stomach as much as possible during exercise in order to ensure a more pronounced result. It is allowed to swing the press about 100 times in 1 lesson, dividing this amount into 3-4 approaches. The breath is not delayed, since the trained muscles must cope with the retraction even without the maximum emptying of the lungs from the air.

Workout options for beginners

For beginners, you can choose one workout option and stick to such a program until the moment when it becomes too easy. Then you can proceed to the complicated technique or add the pumping of the press according to the classical scheme.

Sitting exercises

To do this, you need to find a comfortable chair and take a comfortable position. Beginners should not keep their back straight, it is better to arch it in an arc, which will facilitate the retraction of the abdomen. Elbows must be placed on your knees or your palms must be resting on them.

After that, you need to make a deep exhalation followed by inhalation.Further, completely free the lungs and draw in the stomach, stay in this position for 10 seconds. After that, you should try to inhale, but relax the muscles that hold the stomach in.

Repeat 5 times. There should be a break of at least 30 seconds between approaches, during which breathing should be restored.

Standing exercises

In a standing position, the exercise is somewhat more difficult.

It is necessary to perform all actions in a clear sequence:

1. Stand with straight legs shoulder-width apart.
2. Bend your knees slightly and rest your palms on them.
3. Round the back.
4. Exhale and take a deep breath.
5. Free the lungs from air.
6. Draw in the stomach, straining the muscles as much as possible.
7. Stay in this position for 10-15 seconds.
8. Inhale slowly and gradually relax the abdominal muscles.

Do 3 to 7 sets. The break between them is 20-30 seconds.

Bent over exercises

The most difficult option for beginners, which should be resorted to after mastering the previous techniques. It is necessary to take a standing position, and then tilt the body to one side, without changing the position of the legs and pelvis. One hand can be resting with the palm on the side of the thigh.

After that, perform a breathing cycle with exhalation, inhalation and subsequent maximum exhalation. The next step is to draw in the abdomen while holding the breath. In this case, it should be delayed for at least 10 seconds.

Repeat at least 5 times, you can change the side of the slope for better muscle development. Break between sets - 20 seconds.

Lying exercises

The vacuum of the abdomen (contraindications should be considered before starting training) in the supine position is considered the easiest option for beginners.

It is necessary to take a lying position and perform in stages:

1. Exhale sharply, freeing the lungs.
2. Inhale, straightening the chest as much as possible.
3. Exhale while contracting your abdominal muscles.
4. Hold your breath and draw in your stomach at the same time.
5. Hold it in this position for 10 seconds.
6. Relax your muscles and slowly restore your breathing rhythm.

Repeat 5-7 times with breaks between exercises for 10-15 seconds.

Crossfit: complex for advanced

Such exercises can only be performed by advanced people who have perfectly mastered the vacuum, and now want to complicate their training.

The technique involves the step-by-step execution of the following steps:

1. Make the bar for at least 1 min. In this case, the line of the body should be straight, you can not bend your back in the lumbar region or bend your knees. If you cannot stay in the position for 60 seconds, you should postpone such a complex and train in a simplified mode.
2. After that, it is worth performing 15 twists., that is, to swing the press, but at the same time with the body, raise the legs bent at the knees so that with each lift the knees touch the head.
3. Do 5 repetitions of the vacuum exercise, standing on all fours... In this case, the breath holding should be maximum, and when drawing in, the person should feel the tension of the abdominal muscles.
4. Raising straight legs in a hanging position. In this case, the body should be motionless. You can hang on the wall bars, this will facilitate the implementation. There are also special simulators that make it easier to perform. The athlete can rest on them with his arms bent at the elbows. In any case, the legs should not rest anywhere, otherwise the exercise will not bring results.

This workout can be repeated 3 times a week.

Vacuum is a popular exercise among beginners and advanced athletes looking to reduce abdominal volume.

There are some contraindications that should be considered before starting classes. But if done correctly, the result will not be long in coming.

Video on the topic: how to do the abdominal vacuum exercise correctly

Abdominal vacuum: how to do the exercise correctly: