The Stomach Vacuum is a very popular technique among bodybuilders and promises to slim the waistline, in addition to bringing other benefits.
Have you heard about the Vacuum ou Stomach Vacuum? In literal translation, Stomach Vacuum It’s a vacuum in the stomach. This is an exercise that aims to create a more final abdominal line. Therefore, the Stomach Vacuum is nothing more than the suction of the abdomen inwards. Basically, it’s the act of sucking in your belly. However, you need to maintain this process for a few seconds.
In fact, this is a technique that promises to slim the waist, and which is widely used by bodybuilders, such as Arnold Schwarzenegger between others. According to bodybuilder Karen Session, the vacuum is an isometric contraction movement, which tenses the abdominal muscle without moving it.
This muscle is located in the waist region and its function is to compress the viscera against the lumbar spine. Therefore, when it is fortified, consequently, more control of the abdomen is obtained. And the The main benefits, in addition to slimming the waist, include improving breathing, preventing injuries, increasing lumbar stability and helping with diastasis.
The technique, which is very popular among bodybuilding athletes, has also caught the attention of people outside the industry. So, today we are going to learn a little more about the Stomach Vacuum.
Take the opportunity to also check out how to achieve the slim waist of your dreams.
Does exercise work?
So, now that we understand what this technique is, the next question is about its effectiveness. Does it really work? According to experts, the practice does work.
And more than that, it is possible to see a reduction in the belly area in just 3 weeks. Furthermore, this is also one of the best exercises for those who want to reduce their waist measurements.
However, the technique alone does not work miracles. Obviously, to obtain the best results, you need to combine exercise with a healthy diet. In addition to consuming an adequate amount of water.
Another important detail that guarantees the best results is the percentage of fat in the body. In fact, the ideal is to maintain a low to moderate level, varying between 12 and 15%.
Also a fan of this technique is fitness expert Ariane Hundt. She explains that the exercise does produce results if the person holds the abdominals in tension for a long period of time. However, she emphasizes that for a person to achieve these results, It is important that she is already in good shape.
However, there are issues to take into consideration if you are interested in practicing this technique. Tony Genticore, is a conditioning and strengthening specialist. He explains that Doing this exercise without the help of a coach is risky and does not guarantee results.. Even more so in the case of rehabilitation after an injury.
Can everyone practice the technique?
Just like other exercises of this type, it is important to pay attention to some precautions. In fact, as it is an exercise that increases muscle blood pressure, it is not recommended for pregnant women. It is also not recommended for people suffering from hypertension.
Therefore, to be sure that practicing exercise will not cause harm to your body, first of all, it is important see a doctor or physical educator. Even to better guide you through this process and ensure that Vacuum is practiced correctly.
Benefits of Stomach Vacuum
As we have seen so far, the main purpose of the Stomach Vacuum is to slim the waist, in addition to maintaining body symmetry. But beyond that, the technique provides other benefits:
Slims the waist
The main objective of the Stomach Vacuum is this, to preserve a slimmer waistline.
Strengthens the core
In addition to strengthening the body, it helps to have a more proportional physique.
Strengthens the transversus abdominis
Exercise works this muscle a lot. Soon, through exercise he became stronger.
Improves breathing
The technique helps with breathing movements, as you must remain in an isometric state for a few seconds.
Improves the aesthetics of the abdomen
As the abdomen is “pulled” during the exercise, it becomes essential for aesthetic and functional purposes.
Help with diastasis
Diastasis is nothing more than a separation of the rectus abdominis muscles. Therefore, the Stomach Vacuum can help improve the abdominal dilation that comes with diastasis.
Increases lumbar stability
As it presses the viscera against the lumbar spine, it increases the stability of this region.
Prevents injuries
People who have back problems, such as herniated discs, hyperkyphosis and hyperlordosis, should perform the transversus abdominis, as it is essential for their functionality.
Effective in functionality
This exercise improves the functionality of the entire body, as it is capable of strengthening it.
How is the Stomach Vacuum performed?
As it is a versatile technique, Stomach Vacuum can be performed in three ways: standing, seatedor supported on the floor. However, all three have the same objective, what varies is the degree of difficulty from one to the other. Therefore, check out the following steps:
Standing Vacuum
- First, keep your spine straight, keep your head looking down. The reason for this is to maintain the anatomical position of the body to avoid any injury and better contraction of the transversus abdominis;
- Pull your abdomen with the intention of trying to touch your back;
- Stay in the isometric position for 20 seconds;
- Rest for 40 seconds;
- Repeat twice more, that is, until you total 3 series of the abdominal vacuum.
Vacuum Sitting
- Sit on the chair and maintain an upright posture, with your spine placed on the chair;
- Pull your abdomen in as if you want to touch your back;
- Stay in this position for 25 seconds;
- Rest for 40 seconds;
- Repeat this two more times.
Vacuum on four supports
- Support yourself on the floor in the 4 support position;
- Pull in your abs;
- Hold in this position for 15 seconds;
- 45 second rest;
- Repeat this two more times.
An important observation about practicing the exercise is that it must be performed on an empty stomach. This is because, after meals, the dilation of the stomach can end up making the process more difficult and even causing some discomfort.
Can you Vacuum every day?
For those who are starting with the Vacuum technique, The ideal is to exercise once or twice a week. For best results, you can combine the practice with traditional abdominal exercises.
Therefore, it is recommended to do 4 to 6 series of 15 to 30 seconds each. For beginners, the ideal is to follow these recommendations:
- First week: 3 sets of 20 seconds;
- Second week: 3 sets of 40 seconds;
- Third week: 3 sets of 60 seconds.
Furthermore, It is possible to practice these exercises during everyday activities. For example, those who work sitting down can perform the exercise with ease.
So, see how it can be done in the video below:
Finally, now that you know the technique better, you can include it in your exercise routine to lose belly fat.
In fact, if you are interested in techniques for slimming your waist, you will want to know more about the practice of tying string around your belly to achieve good shape.
Sources: Training Tips, Mundo Boa Forma
Bibliography:
- Soriano L et al. Effect of an abdominal hypopressive technique (AHT) programme on the main cardiovascular risk predictor of young healthy sedentary and nulliparous adults.
- SILVEIRA, Thayná Larissa Rodrigues, PONTES Renata Bessa. Hypopressive Technique for Subcostal Line Reduction in Women. Accessed on 07/19/20211. Available at: https://repositorio.ufc.br/bitstream/riufc/48748/1/2019_art_tlrsilveira.pdf
