THE stomach vacuum is an exercise based on breathing. It allows you to strengthen your abdominal muscles without requiring any intense physical activity. In vogue on social networks, it's still important to know how to do it correctly.
Flatten the stomach, improve the digestive process and relieve lower back pain. The promises of the stomach vacuum, literally "sucking in the stomach," are numerous, especially since it does not require any cardio effort. It is characterized by working the abdominal muscles by pulling in the stomach. The method, also known as abdominal draw-in, features frequently in Pilates and yoga programs. Now the practice is being practiced in home fitness routines and is becoming a trend in "flat stomach" programs.
The key is in the breath
"It could be said that it is an exercise which is done without effort, once properly set up," explains Flavien Chauvin, a home fitness trainer based in the area around Paris. With ten-minute sessions three to five times a week, you can expect results within four to five weeks, depending on your goals. "The exercise targets the traverse abdominis, the most developed of the abdominal muscles and responsible for a flat stomach," explains the specialist. If a person practices just the stomach vacuum, they won't be able to get a six-pack but they will achieve a flatter stomach. For the more ambitious, the practice can be done at the end of a sports session.
The exercise does not require any specific equipment or position, but it does require a certain number of repetitions and a minimum duration to be effective. The sports coach advises daily sessions of ten minutes. "The risk is in wanting to do it every day and then end up getting bored," warns the professional. "It is better to do fewer sessions and have it remain interesting."
Impact on posture and digestion
"The more one relaxes their belly, the more one's posture becomes relaxed," reports the coach. That's why it's important to work on abdominal muscles. The stomach vacuum can be done as a complementary exercise to a posture program. "Retracting the belly will allow the torso to move forward and the back and the head to return towards the back," Flavien Chauvin details.
The benefits of the stomach vacuum also extend to digestion, because it provides a kind of "massage of the liver, intestines, colon and improves the flow," explains the expert.
The benefits of the exercise vary along with the objectives of the individual. Practicing only the stomach vacuum exercise may be sufficient for people who just want to avoid having a belly or with little or no time to take part in a fitness activity. However, the coach emphasizes that a woman who has recently had a child should seek medical advice beforehand.
How to do the stomach vacuum exercise:
- Breathe in
- Fill up your stomach
- Exhale and pull in the belly button in the direction of the spinal column
- Squeeze the perineum very tightly
- Suck in the belly towards the ribs
- Exhale while releasing
- Repeat the exercise.
ETX Studio
Sun May 09 2021
![Work your abs effortlessly with the stomach vacuum technique Work your abs effortlessly with the stomach vacuum technique](https://resizer-awani.eco.astro.com.my/tr:w-177,h-100,q-100,f-auto/https://img.astroawani.com/2021-05/81620397328_EXERCISE.jpg)
A technique based on breathing, the stomach vacuum strengthens the abdominal muscles without requiring any cardio activity. ETXStudiopic
10 Berita Pilihan - (15 Ogos 2024)
Antara pelbagai berita dalam dan luar negara yang disiarkan di Astro AWANI, berikut adalah yang paling menjadi tumpuan sepanjang hari ini.
Pasukan PBB lawat Bangladesh, siasat pembunuhan protes pelajar
Pasukan penyiasat Pertubuhan Bangsa-Bangsa Bersatu (PBB) akan melawat Bangladesh minggu depan untuk menyiasat ratusan kematian semasa protes yang diketuai pelajar baru-baru ini, menurut pegawai badan dunia itu pada Khamis.
Gempa bumi bermagnitud 5.7 gegar timur laut Taiwan
Gempa bumi berukuran 5.7 skala richter melanda daerah Timur Laut Taiwan pada Khamis.
Angka kematian di Gaza cecah 40,000 individu
Pasukan tentera Israel melakukan tiga pembunuhan beramai-ramai terhadap keluarga-keluarga di Semenanjung Gaza dalam tempoh 24 jam lepas, mengakibatkan sekurang-kurangnya 40 rakyat Palestin terbunuh dan 107 lagi cedera, menurut sumber perubatan.
Jepun tamatkan amaran gempa bumi mega
Dalam tempoh berjaga-jaga, Agensi Meteorologi Jepun tidak melihat sebarang pergerakan gempa bumi yang luar biasa atau kerak bumi.
Rakyat UK terancam dengan imigran rampas peluang pekerjaan
Bimbang golongan imigran akan merampas peluang peluang pekerjaan menjadikan rakyat United KIngdom terutamanya mereka yang mempunyai masalah ekonomi melihat imigran sebagai satu ancaman.
Parti Pheu Thai pilih anak perempuan Thaksin calon PM
Paetongtarn, 37, adalah anak perempuan kepada jutawan yang juga bekas Perdana Menteri Thailand, Thaksin Shinawatra.
Pemilihan anak Thaksin sebagai PM Thailand dianggap tidak efektif
Pemilihan anak perempuan bekas Perdana Menteri Thailand, Thaksin Shinawatra, Paetongtarn Shinawatra, untuk menggantikan Srettha Thavisin sebagai Perdana Menteri negara itu dianggap sebagai tidak efektif.
![Angka kematian di seluruh Semenanjung Gaza meningkat kepada 40,005, lebih 92,401 cedera Angka kematian di seluruh Semenanjung Gaza meningkat kepada 40,005, lebih 92,401 cedera](https://resizer-awani.eco.astro.com.my/tr:w-177,h-100,q-100,f-auto/https://img.astroawani.com/2024-08/81723343252_Palestiniansmourn.jpg)
Angka kematian di seluruh Semenanjung Gaza meningkat kepada 40,005, lebih 92,401 cedera
Perkhidmatan kecemasan masih tidak dapat membantu ramai mangsa dan membawa keluar mayat yang terperangkap di bawah runtuhan.
DNA mangsa kebakaran di Pagoh diperoleh, jenazah dijangka dikebumikan esok
Polis mengesahkan telah menerima laporan ujian asid deoksiribonukleik (DNA) dua mayat mangsa yang rentung dalam kebakaran rumah di Kampung Paya Redan, Pagoh, Johor Jumaat lepas.