How to make stomach vacuum exercise?
A lot of people have heard about Bodyflex - vacuum breathing techniques that are used to increase oxygen supply to muscles and tissues. This gymnastics combines vacuum breathing and simple exercises.
The vacuum exercise is a great way to strengthen the abdominal muscles, which are responsible for holding the internal organs. These are also called bodyflex breathing stomach exercises. This exercise also helps improve posture. It can be done in almost any position, including standing, sitting and kneeling. The essence of the exercise is to exhale air from the lungs while drawing in the abdomen. It is necessary to keep the abdomen drawn in for at least 5 seconds.
Bodyflex vacuum exercise technique
Stand straight with feet shoulder-width apart. This exercise can be performed in various positions, but for simplicity, you can start while standing. Straighten your back and spread your shoulders so you don't slouch. Start the exercise only after you find a comfortable position.
You can do the vacuum while lying on your back or on your stomach, sitting on a chair and kneeling.
Inhale air slowly through your nose. Take a deep breath, filling your lungs with air. Take your time, inhale for about 3-5 seconds. If you have stuffy nose, breathe in slowly through your mouth.
Breathe out all the air from your lungs through your mouth. Exhale slowly, drawing in your abdominal muscles, and hold your stomach in this position until you are ready to do the next rep. Relax your muscles. Be sure to breathe out through your mouth and not through your nose - this will make it easier for you to control your breathing. Exhale slowly until there is no air in your lungs.
Breathe out the air for about 3-5 seconds to keep your breathing even.
Breathing out through the mouth allows more air to be released from the lungs.
If you are lying on your back, you can lift your pelvis as you contract your abdominal muscles.
Pull in your navel as much as possible. As you exhale, pull your navel into your belly as far as you can. Imagine that you are trying to touch the spine with your navel.
If you can't get your belly button in deep, it's okay! It takes practice. You will learn over time.
Maintain this muscle position for about 20 seconds if you are going to do multiple reps. If you are just starting to make a bodyflex vacuum, most likely, you will be able to keep the abdomen sucked in for 5-10 seconds.
If you practice this exercise regularly, the time for the abdominal retraction can gradually increase up to 60 seconds.
Some people hold their breath while doing the exercise, others prefer to breathe normally. One way or another, it is necessary to keep the abdominal muscles tense.
Inhale with your stomach relaxed and repeat the exercise again. Relax your muscles and inhale, bringing your abdomen back to its original position. Then do the next repetition. Inhale and completely relax your abdomen, then exhale and draw in your abdomen.
Be sure to breathe while doing this exercise.
Do the exercise slowly, keeping a close eye on your breathing.
Do 5 reps, and take a break. Experienced athletes can do up to 10 reps, but you can start with five to get started. Take a deep breath in and out in one repetition and count how many seconds you were able to hold your belly sucked in.
Body position options
Do the exercise while standing in the correct body position. Place your feet shoulder-width apart with the entire foot on the floor. As you inhale and exhale, keep your back straight.
For your convenience, you may do the exercise while sitting. You can vacuum and strengthen the abdominal muscles even in the car or at the desk in the office. Sitting on a chair, straighten your back and place your hands on your hips. Relax your shoulders, pull them back a little. Inhale slowly, and then exhale all the air from your lungs and draw in your stomach. Hold this position for a few seconds.
When doing the exercise while sitting, it is especially important to straighten your back and monitor your body position.
You may lie on your back for maximum control over the exercise. Lying on your back, bend your knees and place your feet on the floor. Place your arms at the sides of your torso and start taking a deep breath.
You can put your legs as you like, this will not be a mistake.
You can also round your torso slightly to make the exercise more effective.
Get on your knees for stability. Place your palms on the floor at shoulder level. Your knees should also be on the floor. Thus, the legs should be bent at an angle of 90 ° C. Position your feet so that your toes are on the floor and your heels are pointing up. Take deep breaths in and out, pulling in and holding your stomach.
In the kneeling position, the gaze should be directed to the hands.
Try not to arch your back.
It will take time and patience to learn how to do the bodyflex vacuum exercise correctly. If you can't get the vacuum done the first time, don't despair. You will learn with time.
