This simple, easy but effective exercise routine is fast gaining momentum in the world of fitness.
Envy your favourite movie star's picture-perfect six-pack abs? If a popular bodybuilding fitness trend is to be believed, you too can achieve the same, without having to starve yourself or adding too many repetitions of tedious crunches and planks to your workout routine. Called Stomach Vacuuming, this is a breathing and contraction exercise that focuses on strengthening the transverse abdominis, the deepest abdominal muscle, thus tightening the midsection of the body.
What's the hype?
Envy your favourite movie star's picture-perfect six-pack abs? If a popular bodybuilding fitness trend is to be believed, you too can achieve the same, without having to starve yourself or adding too many repetitions of tedious crunches and planks to your workout routine. Called Stomach Vacuuming, this is a breathing and contraction exercise that focuses on strengthening the transverse abdominis, the deepest abdominal muscle, thus tightening the midsection of the body.
What's the hype?
city-based fitness professional Althea Shah says, "This is probably one
of the best exercises you can do for your abs. Stomach Vacuuming uses
the principle of breathing out air, while holding the stomach in. The
abdominal region has four important skeletal muscles, which should be
trained well to get flat abs." This workout not just flattens the
stomach but also stabilises the spine, improves posture and prevents
common ailments like lower back pain, etc.
How to do the exercise
It's advisable to do it first thing in the morning, on an empty stomach. It can be performed standing, sitting, in a tabletop pose or lying on the back.
Slowly inhale as much air as possible and start to exhale as much as possible while bringing your stomach in; hold this position. Try to visualise your navel touching your backbone. Hold and squeeze at this point (start with 15 seconds and go upto 60 seconds), and then release. The tighter the squeeze, the better. Repeat three to five times.
Combine it with your regular exercise routine and a healthy diet, if you want the best results in a few weeks.
The many variants of this exercise
Supine Stomach Vacuum: Performed by lying on the back with your hips and knees flexed; your feet are flat on the floor or bed.
Quadruped Stomach Vacuum: This is the next step that is done on the hands and knees. Once you can do five, 60-second Supine Stomach Vacuums, progress to the quadruped variation. It is more difficult than the previous version because you have to work against gravity.
Seated Stomach Vacuum: The most challenging one, you can do it by sitting on a stable surface, without leaning against anything. To take this exercise a notch higher, perform this variation on an unstable surface like a Swiss ball.
Did you know?
This exercise, which originated from ancient yoga practices, was initially restricted to bodybuilders. Hollywood actor Arnold Schwarzenegger did the workout to shrink his waistline and attain a defined physique.
How to do the exercise
It's advisable to do it first thing in the morning, on an empty stomach. It can be performed standing, sitting, in a tabletop pose or lying on the back.
Slowly inhale as much air as possible and start to exhale as much as possible while bringing your stomach in; hold this position. Try to visualise your navel touching your backbone. Hold and squeeze at this point (start with 15 seconds and go upto 60 seconds), and then release. The tighter the squeeze, the better. Repeat three to five times.
Combine it with your regular exercise routine and a healthy diet, if you want the best results in a few weeks.
The many variants of this exercise
Supine Stomach Vacuum: Performed by lying on the back with your hips and knees flexed; your feet are flat on the floor or bed.
Quadruped Stomach Vacuum: This is the next step that is done on the hands and knees. Once you can do five, 60-second Supine Stomach Vacuums, progress to the quadruped variation. It is more difficult than the previous version because you have to work against gravity.
Seated Stomach Vacuum: The most challenging one, you can do it by sitting on a stable surface, without leaning against anything. To take this exercise a notch higher, perform this variation on an unstable surface like a Swiss ball.
Did you know?
This exercise, which originated from ancient yoga practices, was initially restricted to bodybuilders. Hollywood actor Arnold Schwarzenegger did the workout to shrink his waistline and attain a defined physique.
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