The neat trick of breathing in, bolding your breath, and breathing out that creates a stomach vacuum can give you a flat belly. But is it true that you can flatten your belly in no time? Let’s find out!
If anyone’s ever told you that you should tuck in your tummy while you’re standing for a flat belly they weren’t joking! This really might help you get in shape. This trick has a name – stomach vacuuming!
How to Perform Stomach Vacuums?
This is thought to be one of the simplest ways to burn fat and tone your stomach muscles. Furthermore, there is no restriction on age. Yes, anyone can do it.
The transverse muscles in the abdominal region get to work the moment you suck your belly inside and keep that position. They are the cordial muscles in your abdomen, and they lie underneath the oblique muscles. Even good old crunches aren’t enough to get them going!
Wondering how to do stomach vacuuming? It’s pretty easy actually. you will basically have to learn some isometric moves which mostly include depth breathing. No need to focus on your stomach muscles for executing this.
Here are the basic steps to follow to practice stomach vacuums:
- Roll onto your back
- Keep your feet flat on the ground and bend your knees
- Inhale as much you can inside and then exhale while bringing your stomach to a flat position.
- Hold this position for 15 to 20 seconds
- While you’re holding onto this position, breathe normally.
- Inhale and bring your stomach back to the normal position
- Repeat this 3 to 5 times
That’s it. That’s all you have to do. Isn’t it a fun and easy way to burn fat and tighten your tummy muscles?
How Do Stomach Vacuums Work?
As you suck your belly in and keep it in a certain position, the transverse muscles in your abdominal area are activated. These are the deepest ab muscles in the stomach and they lie beneath the oblique muscles. These muscles are responsible for maintaining your posture as well. you can target them through deep breathing. according to a study, stomach vacuum has other benefits as well. It can help you improve your posture, relieve back pain, strengthen your core, and provide overall stability.
A stomach vacuum, in the art and science of yoga, symbolizes the development of heat within the body. This is especially beneficial for people who want to lose weight. All the additional weight melts away when the body heats up, giving you a flat stomach. This is also thought to be beneficial to the health of your stomach or intestines. Some yoga specialists believe it eliminates any form of digestive ailments and helps you maintain a smoothly functioning digestive tract.
Will It Really Give You a Super Flat Stomach?
Is stomach vacuum as magical as it sounds? Is it really possible to get a flat stomach? Well, experts are divided. Some trainers believe is a core-toning exercise. They are of the opinion that it’s doesn’t really give you a visibly sculpted mid-section. It’s not enough on its own to burn calories, build muscles or shed fat.
Others, however, believe that it can do wonders for toning up your stomach and adnominal wall. It may not be the key to a flat belly but it can aid you in getting rid of your pooch. Don’t forget, you must combine it with a healthy diet and other types of workouts.
How Many Stomach Vacuums to Perform Per Day?
There is nothing set in stone when it comes to performing stomach vacuums. As a beginner, you can start with 3 sets and work up to 5 sets over time.
Initially, hold the posture for 10 seconds and work your way up to 30 seconds gradually. Don’t exceed 10 sets per day.
Quick Tips to Make Your Stomach Vacuums Effective
If you really want to get benefit out of stomach vacuum, it’s important that you follow these quick tips:
- Always do them on empty stomach. When your belly is filled with food, it’s a bit difficult to contract the muscles.
- Don’t take an extra breath while pumping your stomach in and out during holds
- Preferably, perform them when you are lying flat on the ground.
How Long Does It Take to See Results?
Some believe you will be able to see a noticeable difference in your mid-section within 2 to 3 weeks. There are rumors that you can knock off up to 3 inches off your waistline. This isn’t entirely true so don’t be too ambitious.
Like everything else, the results with stomach vacuums vary for everyone. But if you are consistent, you are likely to see results in the mentioned time frame.
