Appeared in the 70s and practiced by Arnold Schwarzenegger himself, the vacuum or stomach vacuum is THE exercise that will gently sculpt and refine your waist! It is a hypopressive abdominal exercise that will solicit the deep muscle of the abdomen: the transverse. This is a sheathing exercise through breathing, so in addition to refining you, it will allow you to relax.
@iStock/Tgordievskaya
A safer alternative!
the Crunch is an exercise to avoid because in addition to damaging our perineum, it creates pressure on the abdominal belt and brings out our viscera unlike the vacuum that will maintain them.
How to practice it?
- First, inhale deeply through your nose.
- Then breathe out slowly through your mouth, emptying your lungs as if you are blowing through a straw, at which time your belly will hollow out.
- Hold your breath for 5-10 seconds and pull your belly in as if trying to bring your navel closer to your spine.
- Finally, release slowly.
- You can do repetitions in one or more times during the day or in the week, do not forget to take breaks during the exercise.
When ?
Preferably in the morning or when the belly is not too full, because your belly will widen, this will avoid you feeling embarrassed and will optimize the success of the exercise.
For who ?
For everyone ! Whether you are athletic or a novice, this exercise is easy to perform and will have the same benefits regardless of your athletic level!
Where ?
What is good with the vacuum is that it can be done standing, sitting, or lying on your back! You can also do it at home, at the gym and even in transport!
As you will have understood, it is a very practical sheathing exercise! It is normal not to fully master the exercise at first, this will come over time. The most important thing is to listen to your body and go at your own pace!
Jeanette Atme Daou