You only need 5 minutes a day to transform your belly. There is a simple method to work the deep abdominal muscles that strengthen the peritoneum and massages the internal organs. This exercise was created by Indian yogis and adopted by modern bodybuilders. Yogis call it Uddiyana Bandha and bodybuilders The Stomach Vacuum.
We want to share this simple and effective exercise to help you say goodbye to stubborn belly fat.
Doing the exercise on a regular basis:
- helps to tone the ab muscles and makes the waist thinner
- improves digestion
- contributes to good posture
- relieves back pain
- solves irregular stool problems
It’s better to avoid this exercise in cases of:
- pregnancy
- periods
- gastrointestinal disease
- obesity
- a postpartum or postoperative state
How The Exercise Works
Classic ab exercises work your abdominal muscles (also known as a 6-pack). The vacuum is one of the few exercises that allows us to work these deep muscles. It is located below the abdominal muscles and the oblique abdominal muscles responsible for “holding the stomach”.
How To Do The Stomach Vacuum
To perform this exercise, you do not need any specific training or equipment. All you need is a good attitude and an empty stomach. It is better to vacuum no earlier than 2-3 hours after meals or in the morning.
It is better to start holding your breath for 15 seconds and gradually increase the time to 60 seconds. In total, you will have to do 3-5 repetitions.
It’s important to keep an eye on your condition – don’t vacuum if you don’t want to, feel unwell, or have an upset stomach.
Step 1
Starting position: stand at shoulder height, with your hands resting on your hips and your stomach relaxed.
Step 2
Take several deep breaths through your nose and exhale through your mouth. Then again, inhale through your nose and exhale all the air through your mouth.
Step 3
Tilt your head and lower your chin towards your chest. Suck your belly like you want to hide it behind your ribs.
Step 4
Hold your breath for 15 to 60 seconds, pulling your belly button as far as possible.
Step 5
Then exhale, relax your abdomen and lift your chin. Try not to make hasty movements to avoid dizziness.
Step 6
Take a few deep breaths and repeat the exercise.
Do you know of any other great ways to tone your stomach?
Preview photo credit rebrikovaalena / instagram
