You probably must have heard of the stomach vacuum exercise, a simple abdominal move that’s taking the fitness world by storm of late.
Vacuum exercise is a simple breathing exercise which targets your inner most abdominal muscles, primarily the transverse abdominis. The technique involves contracting those internal abdominal muscles.
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The one main reason why this simple technique has been on the limelight for quite some time now, especially among dieters, is that it’s very effective in burning belly fat. And most fitness instructors believe that stomach vacuums are a fabulous way to reduce your midsection – a popular area to target for anyone wanting to lose weight. It is said that incorporating this technique in your regular abdominal regime can help you burn off your visceral fat in as little as three weeks.
Excess body fat has serious consequences for health. But excess visceral fat is even more risky than simple qualifying as obese – it increases your risk of various conditions including heart disease, diabetes, high blood pressure, and some cancers, regardless of your weight. Perhaps, research has also linked stomach fat to premature death.
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Losing belly fat will not only give you a slimmer waistline, but will also improve your health to a large extent.
If you have been trying to lose your muffin top but not getting desired results, stomach vacuum may be the best bet to get rid of it.
In addition to reducing your belly fat, vacuum exercises also provide you with great health benefits including improved posture and reduced back pain.
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The stomach vacuum exercise – Here’s how to do it
If you’re a beginner and not sure about this technique, here are some basic steps for you to follow:
- Roll onto your back
- Keep your knees bent with your feet flat on the ground
- Slowly inhale as much air as you can and then start to exhale as much as possible while bringing your stomach in as much as possible – hold this position for at least 15-20 seconds.
- As you hold onto this position, try to breathe normally.
- Inhale and bring your stomach back to the starting position.
- You can repeat this sequence of moves 3-5 times.
If you still have doubts about doing this technique, you can check out the video on YouTube as well.
Some tips and cautions on performing a stomach vacuum – One you’ve learned, you can work your way up to 40-60 seconds. Stomach vacuum works really well when it’s done regularly on an empty stomach. Always ensure that you warm up thoroughly and stretch after all workouts.