The vacuum is popular with both bodybuilders, who form abs cubes, and fit-babies, who exhibit perfectly smooth and flat stomachs.
One of the most effective belly-slimming exercises is a vacuum. It is both physical and respiratory. Despite the apparent simplicity, it is distinguished by a complex technique of execution, but with perseverance and patience, everyone can master it. In terms of performance, it is not inferior to the bar and twists. Equally suitable for men and women. Anyone who dreams of a slim figure should include it in their training plan.
This exercise harmoniously combines physical activity on the abdominal muscles and breathing exercises aimed at enriching the body with oxygen. So it is not surprising that many people choose a vacuum for losing weight. Its effectiveness, which is scientifically explained and confirmed by numerous positive reviews, is beyond doubt.
Abs pumping, twisting, plank, various simulators work more with superficial (straight and oblique) muscles. They give a beautiful cube-shaped relief and slightly tighten the belly.
The vacuum is the training of the internal transverse and deep multifidus muscles. They allow you to become the owner of a seductive curve in the back, a completely flat abdomen and graceful posture.
Educational program. The transverse muscle with which the work is carried out is called the weightlifting belt, which runs from left to right. Its task is to hold the internal organs.
Vacuum breathing during exercise helps burn visceral fat in the abdomen, waist, and sides. It provides cells with additional portions of oxygen – the main participant in redox reactions, during which adipocytes are cleaved.
A person does not even suspect that its regular implementation leads to an improvement in the work of many organs and systems:
- digestion: oxygen is responsible for the complete absorption of nutrients from the digestive tract into the blood;
- liver: the respiratory organs additionally remove toxins from the body, facilitating its functions;
- immunity, which is strengthened by increasing the vital activity of cells;
- nervous system: exercise gives peace and tranquility.
Directly or indirectly, all this leads to permanent weight loss, especially against the background of proper nutrition and regular exercise. And the deep pumping of the abdominal muscles leaves no chance for fat to remain in this area.
You should not expect a rapid weight loss. Vacuum is an exercise that produces results over time. Therefore, you need to be patient. By the end of the first month of training, the effect will already be noticeable, but a perfectly flat stomach can be achieved only after six months. Although this will depend on the initial condition of the abdominal muscles and the amount of fat in this area.
From the world of stars. The vacuum has another name – Schwarzenegger’s exercise, since the famous Hollywood actor-bodybuilder is a real master of its implementation.
Since weight loss using a vacuum involves working with the deep abdominal muscles, visceral fat, and affects the functioning of vital organs, it is not available to everyone.
- a recent cesarean section and any other abdominal surgery;
- respiratory and cardiovascular diseases;
- problems with the gastrointestinal tract;
- abdominal pain of any nature and origin;
- increased body temperature, acute disease;
- neoplasms and inflammatory processes in the pelvic area and peritoneum;
- pathology of the biliary tract.
The postpartum period is a relative contraindication. First, you need to wait for the cessation of lochia and consult with the observing gynecologist whether it is possible to start such serious training. This precaution is due to the fact that powerful vacuum breathing stimulates the uterus and can slow down its recovery after childbirth.
Pros and cons
The main advantage of a vacuum is its high efficiency and versatility. It can be done anywhere, anytime. No sports equipment or special clothing required. They also appreciate it for the beneficial effect that it has on the body:
- massages organs;
- normalizes digestion, stimulates peristalsis, tidies up the stool;
- improves metabolism;
- removes debris from the body;
- reduces volumes;
- burns visceral fat;
- strengthens the abdominal muscles;
- straightens posture relieves pain syndromes in the spine;
- prevents the formation of hernias.
- a large number of contraindications;
- complex execution technique;
- the achievement of the result is too extended in time: sometimes it has to wait six months or even longer;
- feelings of discomfort in the abdomen;
- side effects.
With all the effectiveness of the vacuum, trainers and doctors warn about side effects and complications when it is regularly performed against the background of existing contraindications – up to visceroptosis.
The main disadvantage of this exercise is high intra-abdominal pressure. With obesity, it is high in itself, and the vacuum increases it even more, which leads to sad consequences:
- trauma to the distal esophagus;
- hiatal hernia;
- gastroesophageal reflux disease.
In order to avoid such consequences, it is necessary to observe contraindications, perform it correctly and constantly be monitored by doctors.
Through the pages of history. For the first time, the vacuum was demonstrated by Frank Zane, an American bodybuilder who in the late 70s of the last century was a three-time winner of the title “Mr. Olympia”.
You don’t need to exhaust yourself. It is impossible to perform a vacuum through force, until severe pain in the muscles appears.
You need to start with 5-10 seconds of holding your breath with your stomach drawn in, and then increase the time by 5 seconds every day. Vacuum breathing exercises are performed in several approaches with an interval of 40 seconds.
All belly-slimming exercises (and vacuum is no exception) are performed on an empty stomach. After the last meal, at least 2 hours should pass. Do it twice a day – immediately after waking up and shortly before bed.
The greatest benefit can be achieved if included in the exercise program. However, given the time trouble for the ever-busy modern people, this is a real godsend, since you can suck in your stomach anywhere and whenever it is convenient – while driving a car, during a break at work, in the kitchen. In the morning you can do this without even getting out of bed.
In the first 2 weeks after starting the exercise, you may experience dizziness, drowsiness and lethargy during the day, even against the background of adequate sleep. This is due to the saturation of cells with additional portions of oxygen. These side effects will disappear soon.
But tingling sensations in the muscles (and throughout the body, not just the abdomen) indicate the wrong technique. Watch video tutorials, master classes, read again the instructions on how to do it without harm to health.
Do not forget that it is extremely important to establish nutrition when losing weight. Even if you daily and meticulously perform the vacuum correctly, but at the same time overeat fast food and chips, washed down with soda or beer, your stomach will not become flat and beautiful.
You don’t have to go on a diet. All that is required of you is to gradually reduce the daily calorie intake to your norm (it can be calculated using special formulas) and refuse harmful products.
Regular training will also help improve the result. It can be simple exercises, or morning jogging, or dancing, or exercising in the gym – anything that will burn calories and fat.
Life hack. Half an hour before and after the vacuum, you shouldn’t even drink water.