Having a thin waist, flat stomach, and nicely defined abs, is what everyone desires. However, achieving this goal is quite a challenging and demanding thing to do. It requires long hours of hard work out at the gym before any results are noticeable.
Fortunately, the stomach vacuum exercise is the perfect solution if you want to achieve this goal easily. Namely, the best thing about this exercise is that you don’t have to spend a fortune on going to the gym. Instead, you can do the vacuum exercise at home or at work, practically everywhere, and whenever you wish. It will result in having a slim waistline and perfectly toned abdominal muscles.
Namely, abdominal muscles consist of four muscle groups, including:
1. Transversus abdominis – the deepest layer which is responsible for maintaining internal abdominal pressure;
2. Rectus abdominis – located at the front of the pelvis between the pubic bone and the ribs, and its main role is to move the body between the pelvis and the rib cage;
3. External oblique muscles – placed at the sides of the rectus abdominis and allow the trunk to twist;
4. Internal oblique muscles – located inside the hip bones on each side of the rectus abdominis and have the same role as the external oblique muscles.
The Stomach Vacuum Exercise
This exercise focuses on the transversus abdominis muscles because this group of muscles has a similar function as a corset, i.e. keep the waist tight. The stomach vacuum exercise requires a simple abdominal move which will result in improved posture, reduced back pain, and what’s more important a slim waistline and toned abdominal muscles.
How to do Stomach Vacuum Exercise?
You just need to stand straight, make sure your feet are shoulder-width apart and place your hands on your hips. Then, you should breathe in slowly and try to inhale as much air as you can. Next, while you exhale slowly, pull your stomach inwards as much as possible and hold for 10 seconds. At the end, breathe in and return your stomach to the starting position. Repeat the procedure 2 more times.
Furthermore, note that the stomach vacuum exercise is best to be practiced in the morning on an empty stomach. At first, you may start with doing this exercise three times a day. Each time you should do only 3 sets of 10 seconds. Then, you can gradually increase the workout as the time passes by and as you get more used to the stomach vacuum exercise.
Here’s a video on how to do variations stomach vacuum exercise:
*instructions begin at 1:50