The Stomach Vacuum Exercise (foto and video)

Автор: Fitexpert

The Stomach Vacuum Exercise

Fatty deposits in your belly are not the most beautiful thing to look at. Some people try to fight it by doing situps and getting strong muscles, which are safely hidden under thick layer of fat. Some try to follow tough diets but fail to lose weight in the stomach area. The most efficient way to solve this issue is to keep doing the stomach vacuum exercise. This exercise is a part of the yoga routine. Vacuum exercise is included in the workout routines. In particular, it is one of Arnold Schwarzenegger’s favorites.

How to Do the Stomach Vacuum

The Stomach Vacuum Exercise

This is a very simple exercise to be executed. You just have to stand up right and exhale all the air from your lungs, bring your stomach in as much as you can and hold such a position for about 25 seconds. This way you create some sort of vacuum in your stomach.

In this way, you train transverse muscle of your abdomen. Being low toned, this muscle makes you look «fat». Common exercises work through external and oblique abdominal muscles mostly, and this is not what is going to make your belly flat and pretty.

Vacuum exercise does not only help you to lose weight. Yogis think that it assists you in the following things:

•Massaging of the internal organs,

•Rejuvenating stomach and guts,

•Positively affecting posture and metabolism.

The Ways to Do the Vacuum

There are many ways to do the vacuum exercise.

And it is better go with the simplest one. One should lay down with his knees bent. Exhale deeply bringing your stomach in as much as you can and keep it in this position for up to 20 seconds.

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Once you’ve gotten grip of this technique, you can start to make this exercise more complicated. Stand straight bringing your feet at shoulder width. Exhale and bring your body up front making situp while holding your palms in your thighs. Then exhale the rest and bring stomach in. Keep stomach in this position for 20 seconds and then relax it restoring your breath.

Head should be slightly bent forward, but you should look in front of you. Back should be kept straight. Adhering these rules, you will feel like your internal organs are coming all the way up to the rib cage. This is what is really happening with your body. You can also try to make this exercise while sitting or being on all fours.

Next thing to do is to increase the load. For this purpose, you should bend your body at 45-degree angle and lean to some strong base. Keep in mind that you should look straight at all times.

Workout Schedule

You probably won’t be able to get this exercise correctly right away. However, doing this exercise for a month in a row, you will certainly make your stomach look pretty good. It will become flat and handsome.

This exercise should be done in the morning and evening times. First, you should do it for 15 minutes and then you can gradually increase workout time up to half an hour. Vacuum exercise should be combined with cardiovascular and strength training. Exercise should be done until you start feeling like it is hard to exhale air from your lungs completely.

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One shouldn’t make this exercise in presence of the following things:

•Stomach ulcer,



How To: Stomach Vacuum (video)

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