The abdominal vacuum is an excellent exercise to reduce body fat around the waist. The advantage of this exercise is the natural reduction of body fat and strengthening of the muscle corset. The vacuum can be done anytime, anywhere.
Fundamental rules
First, the abdominal vacuum should be done on an empty stomach. The ideal time is after waking up. Your body will only be ready for this exercise on an empty stomach.
Secondly, you need to do a vacuum every day. This rule will help you quickly get used to contracting your abdominal muscles and holding them in a certain position.
Third, watch for correct breathing. This is the core of the exercise and is very important.
Fourth, do not forget that you can change positions during the exercise. For example, lying down, standing, sitting or on all fours.
Execution technique
First, choose which position is most comfortable for you to practice. For beginners, the option on all fours is optimal. To do this, take the starting position, that is, get on your knees, put your hands on the floor shoulder-width apart. Then exhale all the air from your lungs, hold your breath for a couple of seconds. Then pull in your stomach as much as possible and fix the position. Stay in this position for 20-30 seconds. Remember to focus on your abdominal muscles.
When you have counted off the allotted time, your stomach can be relaxed. Repeat the exercise 5-10 times. After completing, take a few deep breaths.
If you practice daily, then after 2 weeks you will see the results.
