Exercise the Vacuum stomach
“A vacuum in the stomach” is considered one of the most effective exercises for toning inner transverse abdominal muscles and give it a flat shape. Interestingly, this exercise found also in yoga.
Due to this exercise just 3 weeks you can significantly strengthen the internal muscles of the abdomen, which will reduce waist size and improve as a form of press which will become more flat, and the body overall.
“The vacuum in the abdomen” - the correct technique ☝
Exercise “vacuum in the stomach” should be performed both lying down and standing up or leaning forward. Given that this is primarily a strengthening exercise, perform it as often as possible, or at least 5 times a week.
You have to get used to the fact that the transverse abdominal muscles should be constantly tense, literally in a few weeks they will be included in the tone, and you no longer have to exert effort to control it.
� Starting position - lying on your back, arms along the body, bent at the knees feet stand on the floor, muscles relaxed. Exhale slowly, gradually releasing air from the lungs, without straining any muscles in the body.
� Freeing the lungs from the air, begin to strain the abdominal muscles, trying to pull it as hard as possible. The breathing stopped. At the bottom lock the position of the abdomen for 10-15 seconds, then take a little breath, continuing to pull the belly in.
� Making a small breath, do not rush to relax the stomach - tighten your abdominal muscles and freeze for another 10-15 seconds, then pull your stomach, while maintaining the voltage of the abdominal muscles. If you find it difficult to hold your breath, take small breaths.
� Exhale, relax your belly, take a few free breaths, then release the lungs from the air, and pull your stomach as much as possible.Plunging, try to stretch the muscles of the abdomen, and then push the belly up, without breathing in it.
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