Why and how to do the "vacuum" exercise for the abdomen

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Let's talk about variations and techniques.

What is the exercise "vacuum" for the abdomen

This is a movement in which you completely exhale air, and then hold your breath and draw in your stomach as much as possible, as if trying to press the navel against the spine.

In the bodybuilding The Abdominal Vacuum Technique For Bodybuilding and fitness, exercise was made famous by Arnold Schwarzenegger. Many performing bodybuilders find the "vacuum" to be a great help in working on the look of the body.

There is a similar technique in yoga - there it is called uddiyana-bandha and is used to stimulate blood circulation, the health of internal organs and purify the body.

At the same time, the "vacuum" of bodybuilders and yogis has one important difference, which determines the technique of execution and the effect on the body.

What is the difference between exercise "vacuum" in fitness and yoga

The "vacuum" in fitness is primarily aimed at working out the deep abdominal muscles. In yoga, at best, these muscles are turned on at the very beginning of the movement, and then completely relax.

"Vacuum" according to the Arnold Schwarzenegger method is to tone the transverse abdominal muscles to reduce the intra-abdominal space. Just exhale fully and keep your belly drawn in.

Uddiyana bandha is a false breath. You exhale completely and make the same movement with the lower ribs as during inhalation, but you do not let the air in. This is done by the intercostal muscles, while the transverse abdominal muscle is relaxed.

Since in fitness there is no uniform idea of how to properly perform the "vacuum", some bodybuilders do uddiyana bandha, while others simply suck in their stomach as they exhale.

Is it true that exercise "vacuum" helps to remove fat from the abdomen

There is no evidence that the "vacuum" in any way helps to remove fat from the waist - neither subcutaneous nor visceral, which surrounds internal organs.

When performing any "vacuum" - from fitness or yoga - small muscles work, the static contraction of which does not lead to a significant waste of calories.

Even regular and varied abdominal exercises, in which the muscles are strained much more, do not help reduce the amount of belly fat. Is it worth talking about the effect of a movement in which most of the muscles are relaxed?

True, the "vacuum" can still help, but not directly.

Ksenia Shatskaya

Usually the body breaks down the fat that is readily available due to good regional circulation. "Vacuum" improves blood circulation in the abdominal region, so that belly fat will be easier to remove than under conditions of congestion and inflammation.

As for other positive effects, it all depends on the type of "vacuum".

Why is the exercise "vacuum" useful?

Since the vacuum techniques in fitness and yoga are different, they have different effects on the body. We will take turns examining the benefits of both.

Fitness

The main benefit of the “vacuum” from fitness is strengthening the deep abdominal muscles.

The muscles of the body are composed of several layers. In the center outside is a large and strong rectus abdominis muscle, on the sides - external oblique. Under them lie the internal oblique and transverse abdominal muscles. The latter rarely work during standard abdominal exercises.

Exercise "vacuum" strengthens the external oblique and transverse abdominal muscles, providing TRANSVERSUS ABDOMINIS ACTIVATION AND TIMING IMPROVES FOLLOWING CORE STABILITY TRAINING: A RANDOMIZED TRIAL, The effects of abdominal draw ‑ in maneuver and core exercise on abdominal muscle thickness and Oswestry disability index in chronic low back pain additional stability of the case.

This will come in handy both during strength training and in everyday life. The strong and stable body will provide effective transfer of force between the upper and lower limbs and protect the intervertebral discs THE ROLE OF ABDOMINAL PRESSURE IN RELIEVING THE PRESSURE ON THE LUMBAR INTERVERTEBRAL DISCS from overload and injury.

In addition, strong transverse abdominal muscles will help reduce back pain and reduce the negative impact on the spine - no matter from sitting for a long time, trying to lift a heavy sofa or dragging heavy bags in the country.

From yoga

This variation of the "vacuum" practically does not involve the deep abdominal muscles, and therefore does not contribute to their strengthening.

However, exercise has many other health benefits. Ksenia Shatskaya believes that with regular performance, uddiyana bandha has a beneficial effect on several body systems.

1. Develops respiratory muscles

More specifically, the intercostal muscles responsible for false breath during exercise.

2. Improves blood circulation and prevents lymph congestion

Ksenia Shatskaya

During the execution of the "vacuum", the pressure in both the chest and abdominal cavities decreases, which provides a suction effect. This is also true for blood vessels - blood rushes through them from the periphery to the center, to the right atrium. This provides unloading of the venous basin of the legs and small pelvis, which is very useful for varicose veins.

And due to the powerful work of the diaphragm - the main "pump" of lymph, "vacuum" has a positive effect on the lymph flow.

3. Improves digestion

This occurs through stimulation of blood circulation and through effects on the nervous system.

Ksenia Shatskaya

"Vacuum" improves the sensitivity of the vagus nerve - the main nerve of the parasympathetic system. It is useful for improving digestion, and for the cardiorespiratory system, and even for strengthening the immune system.

Who Shouldn't Do the Abdominal Vacuum Exercise

Ksenia Shatskaya believes that any kind of "vacuum" should not be performed under the following conditions:

• malignant formations of any localization;
• acute inflammatory processes of any etiology;
• pregnancy;
• menstruation;
• AV blockade.

How to do the exercise "vacuum" from fitness

Stand up, straighten your back, tilt your pelvis slightly. Inhale deeply, then exhale completely and draw in your stomach as much as possible, trying to bring the navel closer to the spine.

Hold this position as much as you can, then exhale, rest a little and repeat 2-4 more times.

Perform the movement every day with or separately from other abdominal exercises. For example, in the morning before breakfast.

How to do the exercise "vacuum" from yoga

This option is more difficult to master, since here you need to learn how to control the respiratory muscles well. It is best to start with the fisherman's pose - this will make it easier to exhale completely.

Place your feet hip-width apart, bend your knees slightly, bend forward with your back straight and rest your palms on your hips just above the knees.

Exhale all the air, bending your elbows slightly and leaning forward. Then, while holding your breath, push your stomach towards the sacrum, while simultaneously unbending your elbows, raising your ribs and expanding your chest, as if you were breathing in.

If done correctly, the abdomen will be strongly drawn inward, and the lower ribs will become clearly visible.

Hold this position for a few seconds. Then relax, take a few calm breaths and repeat 2-3 more times.

In the future, you can perform "vacuum" without bending - just standing up straight, as well as sitting or on all fours.

As for the duration and frequency, Ksenia Shatskaya advises doing the exercise regularly, but not staying in the position for a long time.

Ksenia Shatskaya

It makes no sense to keep static for more than 20 seconds - the muscles will get tired and intracranial pressure may increase. It is more useful to do the "vacuum" regularly, every morning before the toilet. 1-4 sets will improve local abdominal and general circulation and help the bowel to empty.

The main thing is to perform the movement on an empty stomach. This is a prerequisite for a comfortable and safe practice.