How many times a day should the abdominal vacuum be done to reduce the waist?

How many times a day should the abdominal vacuum be done to reduce the waist?

KEEPING THE WAIST TIGHT - Rich Piana

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answers (3)

Answer 1
June, 2021

Not once. The waist will decrease as you eat and exercise less, preferably with strength training. The waist will not become smaller from vacuum - this exercise was invented by bodybuilders to train posing and strain the abs beautifully.

Answer 2
June, 2021

5 minutes a day !!

Daily exercise will reduce your waist by 3 cm per week. And this is not just a word. Fitness blogger Alisa Zakrevskaya conducted an experiment in which she made a vacuum for five minutes a day for a week. And the result was not long in coming. Perhaps you will get even better.

When to vacuum

Fitness trainers assure that the best time for a vacuum is in the morning. Moreover, it is better to perform the exercise on an empty stomach. It "wakes up" your metabolism and starts a powerful flow of blood to all organs. On a full stomach, the exercise will not be given immediately, and holding your breath can worsen your well-being, so you should not risk it.

Contraindications

First of all, the exercise should not be performed by pregnant women, as well as during menstruation .
People suffering from acute diseases of the abdominal cavity and small pelvis, chronic diseases of the digestive system in the moments of aggravation and swelling should also beware of the vacuum.

How to do the exercise correctly For the best result

stand in front of the mirror to see your progress and improve your technique.

  1. Take a deep breath with the help of your stomach.
  2. Exhaling smoothly, pull the belly back and forth.
  3. Hold your breath and lock yourself in this position.
  4. When you can't breathe, release your belly.
  5. Make a smooth breath.

Perform the exercise 2-4 times. For beginners, usually 3-5 repetitions are sufficient.

Life hack: to make it a little easier, lean forward and place your hands on your knees. The stomach will practically reach the spine by itself, and you will feel the tension of the transverse muscles better.

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Answer 3
June, 2021

The vacuum does not shrink the waist. This exercise trains the transverse abdominis muscle. It is a deep muscle, the task of which is to maintain posture and internal organs in the correct position. It has nothing to do with the waist circumference.

But there is a moment. If your transverse abdominal muscle is weak, then the vacuum will help strengthen it.

You can check the condition of the transverse muscle as follows:

  1. Make a vacuum in front of the mirror.

  2. If, while inhaling, the chest rises up, and while holding the breath, the waist at the sides widens slightly, then you can do it.

The vacuum will strengthen the transverse abdominal muscle, which will improve posture and stabilize the trunk. This is helpful especially if you are experiencing lower back pain. Studies say the effect is greater with breathing and lower back exercises.

Proofs:

  1. Eunyoung Kim, PhD, PT and Hanyong Lee, PhD. The Effects of Deep Abdominal Muscle Strengthening Exercises on Respiratory Function and Lumbar Stability, 2013.
  2. Jung-seok Lee, PT, MSc, Tae-ho Kim, PT, PhD, Da-yeon Kim, PT, MSc et. al. Effects of selective exercise for the deep abdominal muscles and lumbar stabilization exercise on the thickness of the transversus abdominis and postural maintenance, 2015.

The vacuum is useless for the waist. The only effect you can count on is the habit of sucking in your stomach.

And answering the question, how many times a day: once in the morning before breakfast 3-5 repetitions.

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