Exercises "Vacuum on the belly"

"The vacuum in the stomach" is considered one of the most effective exercises for toning inner transverse abdominal muscles and make it flat. Interestingly, this exercise is found also in yoga.

It can perform as lying and standing or leaning forward. Given that this is primarily a strengthening exercise, it should perform as often as possible, or at least 5 times a week.

You have to get used to the fact that the transverse abdominal muscles to be constantly tense - just a few weeks they will be included in the tone, and you no longer have to make an effort to control it.

1. Starting position - lying on his back, arms along the body, bent knees are on the floor, the muscles are relaxed. Exhale slowly, gradually releasing the air from the lungs without straining while no body muscles.
2. Release the air from the lungs, begin to stretch the muscles of the abdomen, trying to draw him as much as possible. Breathing while stopped. At the lowest point of the abdomen lock position for 10-15 seconds, then take a little breath, continuing to pull the belly.
3. Make a small breath, do not rush to relax the stomach - tighten your abdominal muscles and Freeze for another 10-15 seconds, then pull your belly while maintaining muscle tension press. If you find it difficult to hold your breath, take small breaths.
4. Exhale, relax your stomach, take a few free breaths, then release the air from the lungs, and gather in the stomach as hard as possible. Plunging, try to stretch the muscles of the abdomen, and then push the belly up, without inhaling at the same time.