Both men and women struggle to have a flat belly and, therefore, do thousands of different exercises such as crunches, leg raises, mountain climbers, dead bugs, etc. Yeah, they are the good ones but so stereotypical and sometimes not that efficient as people want them to be. You can do crunches every day, but keep in mind that they target only one group of your belly muscles (there are 6 in total!), which is not super likely to help you get rid of “muffin top”.
So, the following question occurs, “What am I doing wrong in this world?”. If you request a taut tummy, I want to remember you of a super easy yet extremely efficient stomach vacuum. A lot of people neglect it for some unknown reason while not even realizing that sucking in your belly is a crazy thing that reduces undesired fat even in three weeks. But let’s keep in mind that a healthy diet, plenty of water, and additional exercises have to be present in your life as well.
Stomach vacuuming is an exercise that targets your deepest abdominal muscle, called transverse abdominal muscle. A simple plank or a number of crunches isn’t enough to reach it. Moreover, performing this exercise stabilizes the spine and reduces (prevents) lower-back pain.
How to perform
The main rule is to do it on an empty stomach in the morning or 2-3 hours after your meal. At first, it may be a challenge but later you can transform vacuum into your habit and won’t even think of it as one more annoying exercise. You can find an instruction on how to do it in your bed, but here I want to tell you about a slightly more difficult modification — standing on your feet. So, you stand on your feet in a relaxed position. Breathe in through your nose and exhale through your mouth. Then, breathe out as much air as possible to make your tummy “touch” your back from within. Hold your breath firstly for 15 seconds, and then for 60. Do it 4-5 times. Ta-da, it’s done! Remember to perform it every morning whether it’s Monday or Sunday and don’t be lazy bones!
