Stomach Vacuum Workout For Flat Abs | Flatten Your Belly!
Hi guys this is Ivana. Welcome to my channel In this week’s video, I’m going to show you a stomach vacuum. Workout! That’s going to help you get flatter abs, So I’ve already done an initial video about the stomach vacuum itself, the stomach vacuum exercise. So, you can check that one out up here.
It’s probably a good idea to go through that one first and get a little bit of a practice. But if you already know how to do the stomach vacuum, then today’s workout is going to be a great challenge. If you’re new here, please do subscribe and hit the bell. So, you’d be notified when I release a new video every week.
The stomach vacuum exercise is a great way to activate the TVA and your internal and external obliques So the way that this stomach vacuum workout is going to go is that you’re going to have five different versions of the stomach vacuum: five different positions and you’re going to hold each of those for 20 seconds and then 30 to 60 seconds rest.
So, the first exercise is going to be the standing stomach vacuum, which is the traditional one that you’ll see It’s the one I demonstrated in my previous video as well. It actually is the most challenging one because the standing position is the hardest one to get that TVA activation, that abdominal suction. In that in there So we’re going to start off with this one while you’re fresh, and then we’re going to work our way to the less challenging ones as you go along. So first one here, remember that you’re always going to breathe in and expand the belly out.
Just give yourself a chance because you’re going to try to hold for 20 seconds So breathe in and then breathing out Just keep sucking it in And then really So I’m not always going to do these for the full duration, but I want you to try to do up to 20 seconds for each of these, And now in between, you would do about 30 to 60 seconds of rest. The next part of the stomach vacuum workout is the bent over stomach vacuum. So again, you’ve had 30 to 60 seconds.
Rest Now, you’re going to lean forward arch your lower back, We want to maintain that position put your hands on your thighs wherever it’s comfortable, You don’t want to put a lot of pressure there, and you’re going to do the same stomach vacuum So breathe in open up The stomach and let it go and then breathing out, okay.
So again, you’re aiming for up to 20 seconds on this one, and then we’re going to move on after 30 to 60 seconds rest into the next position And now you’re going to take it down to the floor for the quadruped stomach vacuum onto your hands and Knees And you wanted to breathe out first just release the belly a little bit and then let’s draw it in, okay, So again after this one, you want to take 30 to 60 seconds of rest, and then you’re going to move her right onto your back. I like to do this with the knees bent.
Then we’re going to breathe out just release the breath a bit and then pull it in, okay, So hopefully you managed to hold that one for 20 seconds. Remember to take your rest Now onto the stomach, And this is going to be the prone stomach vacuum, So we’ve gone from supine facing up and now the prone stomach vacuum same kind of thing. Release the belly, This one is kind of challenging to see you’re just going to breathe out and pull it in They could just see. I was lifting my belly up off the floor for that one. So, those are the five exercises that are part of this stomach vacuum: workout to help you get flat, abs, Just work your way from the top down to the bottom.
And that’s a full workout! You don’t need to do that again. You’ve just done it five times through the stomach vacuum exercise, and that’s pretty much enough for a solid workout. Let me know in the comments which one you found the easiest to do, The one that helps you activate and get that stomach vacuum really tight. I hope you enjoyed that stomach vacuum workout.
The Best Flat Tummy Workouts
Flat Belly Exercises
There are some excellent flat tummy exercises that I would like to suggest to you in this article to help you drop that unwanted weight and finally achieve a flat stomach. Here are the most reliable flat stomach exercises you need to all be doing to help flatten your belly:
Running. Most likely the most effective flat tummy exercise is running. Running can be carried out anywhere and is terrific for burning extra calories and helping you flatten your stomach. You don’t need to be a member of any health club to get in some much required workout. When it comes to a flat belly, go running outside or in a park to get the full benefits that running has. People frequently find it tough to head out running by themselves but its not all bad, I prefer training by myself. You can really focus and get into the mindset required to have an excellent exercise. To prevent monotony, run while listening to some motivational and upbeat music. Always does the trick!
Weight Training. Weightlifting is great for building/maintaining muscle, ramping and burning calories up your metabolic process to assist you burn more calories. If your a novice and never raised weights before, weight training is a fantastic method to considerably enhance your physique by building a small amount of muscle mass while burning fat at the same time. Inexperienced athletes and novices are able to construct muscle and lose fat at the same time far better that the trained athlete so take advantage! Get yourself on an effective weight training routine to assist you get a flat stubborn belly while including muscle and strength.
HIIT Training. HIIT training is different from normal running/jogging. With HIIT Cardio you use brief and intense periods to carry out workouts need to it be running, biking or swimming and is far more extreme than other routine kinds of cardio. A standard session of HIIT cardio could appear like this: 1 minute walk, 2 minute jog, 30 second sprint, 2 minute jog, 40 second sprint, 2 minute walk, 30 second sprint. As you can see they are all divided into small intervals which can then be repeated as sometimes as needed. Because HIIT is intense and draining on the body sessions can just last in between 10-15 minutes, in some cases even less depending upon the fitness of the athlete.
HIIT cardio might not appropriate for people who are brand-new to work out and yet to build up their fitness levels however can certainly be looked into later in their training. Experts think that HIIT cardio can actually help burn more calories than any other kind of exercise and is great for raising the body’s metabolic process for longer amount of times.
Cycling is a far more enjoyable form of exercise for a lot of people and can certainly go towards helping you get a flat belly. HIIT Training can also be used in your cycling if you ever feel the need to switch things up a bit.
Another great flat belly exercise is swimming. Swimming will burn calories and work a number of different muscle groups at once.
Abdominal workouts. Stomach workouts can be used to construct muscle, reinforce and tighten up your core and ab area. When you eliminate the layer of fat from your ab muscles routine ab work will add to the effect of a regular six pack giving you much deeper and more specified cuts and meaning in your abs. Two of the very best ab workouts to carry out are crunches and leg raises.
To perform the crunch, lie down on the floor and bend your knees. Keep your lower back pressed firmly against the floor and raise your shoulder blades up off the floor by contracting your abdominal muscles.
This keeps tension on your ab muscles and will make you work harder. You may find it useful to place some sort of weight on your feet whilst performing the crunch to help restrict movement and feel more solid.
Leg raises are a great exercise to place more emphasis on the lower ab muscles which people seem to find hard to target. Leg raises will work the lower abs as well as the upper ab muscles but to a lesser extent. Lie down flat on the floor with hands down by your sides or tucked under your glutes.