It is very difficult to be rid of fat that is stored around the stomach. Many people are continuously performing sit-ups, crunches and other stomach exercises without results.
There is a simple technique known as the stomach vacuum exercise that can greatly reduce your waistline. If done properly as well as other abdominal exercises you will see results within approximately three weeks.
For optimum results, you will need to eat a healthy diet and drink plenty of water every day. The stomach vacuum is a very old exercise technique for the abdominals that not many people actually remember, but it is one of the most effective methods of burning belly fat.
The abdominal area is comprised of the internal and external muscles. The outer muscles are referred to as the rectus abdominus and the external obliques. The reason why crunches do not have the same effect as stomach vacuums is because they only target these outer muscles. The inner abdominal muscles facilitate the support of the back. These muscles are weaker because they are not targeted properly.
There are Different Types of Stomach Vacuum Exercises
The first is known as the four point transverse- abdominal stomach vacuum. For this exercise you will need to position yourself on all fours. Straighten your spine and then take a deep breath. At the same time, suck your stomach in towards your belly button as far as it will go. Hold for ten seconds and release. Repeat this eight to ten times.
The next stomach vacuum exercise is known as the elevator. You will need to sit upright in a chair. The aim is to imagine that your stomach is an elevator. Take a slight deep breath and pull your stomach in slightly, that is the first floor, another deep breath and pull your stomach in even more. You will need to tighten your stomach muscles each time. Repeat this at least five times until you have no more breath left to inhale.
Contractions are another form of stomach vacuum exercise. Again sit upright in a chair, breath in through your nose but only fill your lungs up half way. Breathe out through your nose and push your stomach up towards your spine.
Standing pelvic tilt is another form of stomach vacuum exercise .You will need to stand straight with your hands on your hips and then completely breathe all the air out of your lungs at the same time suck in your stomach as hard as you can. Hold in your stomach for 10 seconds and then let it go. You can do as many repetitions of this as you feel comfortable.
You should be able to feel your stomach muscles burning while performing these exercises. If you can’t, then you are not tensing your muscles enough and therefore are not receiving the full benefits of the exercise.
The aim of this exercise is to strengthen and stabilize your core so that you have more control over your stomach muscles.
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