Too tired of crunches, leg lifts and doesn’t see any dramatic improvement? The stomach vacuum exercise can get you a slim stomach within three weeks. This is a great way to strengthen your abs and helps to improve your posture while protecting your inner organs. To get the desired result, one must have clean eating habits, adequate water intake, and a low to moderate body fat percentage. Before knowing the tips, let’s discuss the reason behind the specialized technique.
The Inner And Outer Abdominals
The Outer Abdominals
The abdominal region consists of internal and external muscles. The external muscles are called the Rectus Abdominis and the External Obliques. Crunches help in flexing the Rectus Abdominis. Crunching ⅓ of the way up and forward targets the entire Rectus Adbominus. Once you are active and used to crunches, your hip flexors come into play. The obliques are targeted to a greater degree when any twisting action takes place, like twisting crunches, bringing your elbow to the other knee.
The Inner Abdominals
The inner abdominal muscles consist of Transversus Abdominis and Lumbar Multifidus. These muscles are located beneath the Rectus Abdominis and External Obliques. The stomach vacuum works when you’re tensing the internal ab muscle for an extended period. This muscle also supports posture and controls deep breathing during power movements, such as heavy squats. The Inner Abdominal is responsible for back support. The transverse abdomen is responsible for good posture, organ support and impressive feats of core strength. If you have a strong inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add power to your training.
The stomach vacuum exercise- Here’s how to do
This is a super convenient exercise because you can do it anywhere- in the gym, sitting at your desk. This can be done in almost any position, including standing, sitting and kneeling. It is an isometric contraction( tense the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Adbominus can contract a muscle during intense workload while exhaling. This is why it is one of the best exercises you can perform to shrink your waistline in a concise amount of time. Building your midsection area of the abdominal muscle will help you gain more control over your abs. To get the results, you must know the proper technique and practices.
- To start with, stand upright and place your hands on your hips.
- Take a deep breath and fill up your lungs with air and hold this position for 15 seconds if you are going to continue with inhaling and exhale, then progress to hold the squeeze for 60 seconds, taking small breaths as it is important to continue breathing during the exercise. While doing this, do not relax the stomach muscles.
- Exhale slowly through your mouth as you pull your stomach muscles inward and hold until you are ready to inhale again. While exhaling, suck in your stomach as much as you can. You can visualize by touching your navel to your backbone. This will improve over time.
- Relax your muscles and stomach back to its original position, and take a deep breath in, allowing to expand your lungs with air. Start over again with the same process as you exhale and suck in your stomach. Make sure you are focusing and monitoring your breathing too.
Once you’ve mastered the technique, the stomach vacuum can be performed in any position. Do this exercise 3 days a week in 3 sets.
Week 1: 3 sets of 20 seconds
Week 2: 3 sets of 40 seconds
Week 3: 3 sets of 60 seconds
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