Exercises vacuum for the stomach: reviews and photos

Every woman wants to have a thin waist, believing that it will emphasize femininity. And the truth, a beautiful waist really attracts. But unfortunately, not every female representative can boast of it. Even if the girl is a very beautiful figure, the waist may not be very pronounced. What can I do to reduce it? Many are convinced that it is thanks to the pumped press that you can remove the extra centimeters at the waist, but this is not really enough. Muscles are under the fat layer, from which it should be disposed of. The best exercise to achieve this goal is vacuum.

Effects on muscles

If the girl herself is slim, it does not mean that she has a flat stomach. Often happens such, what even at chudyshki he sticks out. Many do not know how to deal with this, because everyone says that the pledge of a slender body is proper nutrition and cardio exercise. But what if all this does not help to remove the volumes? It is then worth paying attention to such an exercise, as a vacuum for the abdomen. Reviews about it say that it is very effective, because it works directly with the internal muscles. The main area of the exercise is the internal press. The transverse and partitioned muscles ensure the retraction of the abdominal wall. They are necessary to maintain the posture and are located under a straight and oblique external muscles, that is, form a corset, encircling the waist.

Benefits

• Because of the underdevelopment of the transverse muscle, many women suffer from such a problem as a stretched abdomen. A vacuum for the abdomen will help to cope with it. The reviews say that it actually tightens the muscles, so that the abdomen becomes flatter.
• Through this exercise, you can reduce the layer of fat in the abdomen.
• In a fairly short period of time, you can significantly reduce the waist.
• Due to the fact that the waist will be thinner, the chest area will visually increase
• 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 an exercise vacuum for the abdomen will come to the rescue. The testimonies of people confirm that it really helps to stabilize the spine.
• Some girls do not like the pronounced relief of the press, so they are afraid of pumping. With exercise, this will not happen.
• Vacuum prevents the sagging of internal organs.

Vacuum lying

The simplest version of this exercise is the vacuum from the prone position, since when you are on your back, gravity acts on your stomach , which greatly facilitates the exercise.

To perform it, the first thing to do is to lie on your back, bend your knees, put your feet on the floor, hands should be stretched along the trunk. Make a strong exhalation, trying as much as possible to empty the lungs. At the same time, draw in the belly, straining it. Mentally you can imagine that you are trying to reach the navel with your navel. It will not be so difficult, because in this you still help gravity. In the retracted abdomen, you need to hold on for 15 seconds, but not breathing all this time is difficult, so carry out small, light breaths. During exercise it is very important to concentrate and do not forget to keep the stomach in suspense.

It is best to do this exercise on an empty stomach, that is, the ideal time is morning. You should do 3-4 approaches several times. It will be more effective if you still repeat it during the day when the stomach is empty. If you feel that the exercise is given to you more easily, then increase the time.

Vacuum on the knees

If you have reached such a level that you are easily given 5 consecutive times in a minute and you want to complicate your task, thereby making the exercise more effective, then you can go to the vacuum on your knees. And it's harder because you can not help the gravity here, just like when you're lying, but, on the contrary, hindering.

To perform the exercise, you need to stand on your knees and rest your palms on the floor. Keep your hands straight. A right angle should be formed in the knees, and the shoulders, elbows and palms should be on the same line. This is the position that is considered correct. Take as much as possible a deep breath and draw in the belly. At this time, head slightly down, and your back arched. In the rest everything is the same as in the prone position. First, set yourself the task to last 30 seconds and each time, gradually increase the time, gradually reaching one minute. Perform the exercise in 5 approaches.

Standing Vacuum

This is the most difficult version of an exercise such as a vacuum for the abdomen. Feedback, results indicate that this variety helps to develop even the muscle-stabilizers 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 direct position.

First, 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 the belly in exhalation and stay 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 throughout the day. Just keep your abdominal muscles in tension constantly, thereby training. And soon such a state will become natural, and the stomach - flat, due to the fact that you perform a vacuum exercise for the abdomen.

Reviews

The results even after a short period of regular exercise are amazing. Many years have been actively involved in sports, diet, but can not achieve a thin waist and flat stomach. Although in reality everything is simple. It is enough only to perform a vacuum exercise for the abdomen. Reviews, photos before and after the girls can not help but surprise, since such a simple exercise that does not require additional equipment is so effective.