Stomach Vacuum: the technique to have a flat stomach effortlessly

The Stomach Vacuum is a bodybuilding exercise inspired by Yoga. It aims to work the abdominals without injury. This technique whose merits everyone praises on the networks would be able to give a flat stomach, without providing too much effort.

True or False? Let’s take a look at this exercise to help you better understand the Stomach Vacuum technique and its benefits on the body.

All about the Stomach Vacuum

Inspired by Yoga and Pilates, Stomach Vacuum is an abdominal strengthening technique. This practice has existed for many years, but it has recently been highlighted by English Bodybuilders who used it to draw as much as possible their silhouette.

More recently, YouTubers and sports trainers have highlighted the many benefits of the Stomach Vacuum technique. Indeed, this exercise allows for strengthening the muscles in depth with slowness and gentleness.

The Stomach Vacuum technique

The Stomach Vacuum is a muscle-strengthening technique like any other, more precisely, a strengthening of the abs in hypopressive contraction mode. The particularity is that it is based on a method of aspiration and breathing and not a voluntary contraction, hence the feeling of providing little effort.

Which muscles work during this technique?

The transverse muscle

In fact, when you do the Stomach Vacuum technique, you are working the transverse muscle, an intense muscle that holds the abdominal strap. It is this muscle and almost it alone that finally allows you to get a real flat stomach.

By making it work, you promote the arrival of a flat stomach from the inside, without seeing the chocolate bars appear from the outside.

The Great Rights

When you work the abs on the classic techniques type crunch, you work the big rights. These muscles are superficial and draw this famous chocolate bar that women find unsightly. Indeed, women generally seek to be thin, slender, and not too muscular.

The benefits and benefits of Stomach Vacuum

A gentle exercise

With the Stomach Vacuum technique, you do not traumatize the lower back or cervical. You do not risk tearing or tendinopathy. It is a gentle strengthening that protects your perineum, which is especially interesting after pregnancy to gently rework the abs and get back to the sport.

Practical to achieve

The Stomach Vacuum is not a cardio exercise, so it is possible to practice this technique regularly, at any time of the day. It is still better to do this exercise provided you are away from a meal to avoid nausea.

You don’t have to put on a gym outfit, you can just unbutton your jeans and you don’t even need to go to the shower behind. Plus, you don’t need any hardware.

A slimming ally

In fact, the Stomach Vacuum allows you to strengthen your abdominals in a less tiring and less discouraging way. Finally, by performing the exercise, not only you strengthen the transverse, you massage the digestive system and promote digestion, and limit bloating. It is also a quiet and introverted time that will benefit your mind.

How to exercise well?

To properly execute the Stomach Vacuum, we explain in this part how to do it and the right gestures to practice:

  • Sit on your back with your legs bent and your feet flat;
  • Take a deep breath by inflating the round belly;
  • slowly empty all your air by contracting the perineum (as if to refrain from peeing);
  • tucking the belly in as much as possible, bringing the belly up under the ribs, like freedivers, as if you wanted to bring the navel closer to the spine;
  • block breathing for a few seconds;
  • Inhale again, slowly and gently.

Repeat this series 5-10 times. It is important to be calm and focused to master the exercise as well as possible and reap all the benefits. Feel free to watch a video the first time to make the Stomach Vacuum as best as possible.

The role of food

Even if the Stomach Vacuum technique is very effective for having a flat stomach, do not neglect your diet. A well-reinforced transverse, but hidden under a fat or bloated belly, will not give you the desired effect.

By limiting sugar, which often lodges in the belly, limiting refined foods, and eliminating foods that can bloat (cruciferous, wheat, and overripe fruits for example) you will achieve your flat stomach goal.

By monitoring your diet, tapping into fat with cardio, being regular, and incorporating this exercise into your routine, yes, this technique works. Then all you have to do is get started.

Image Credit: Image by jcomp on Freepik

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