Exercise “vacuum in the stomach,” you must perform both lying and standing, or leaning forward. Given that it is primarily strengthening exercise, it needs to perform as much as possible, or at least 5 times a week.You have to get used to the fact that the transverse abdominal muscles must 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.
- 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 your body with no muscles.
- Release the air from the lungs, begin to strain the abdominal muscles, trying to draw him as much as possible. Breathing while stopped. At the lowest point of the lock position of the abdomen for 10-15 seconds, then take a little breath, continue to pull the belly.
- 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 stomach while maintaining muscle tension press. If you find it difficult to hold your breath, do little breaths.4. Exhale, relax your stomach, take a few free breaths, then release the light again from the air, 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.