Did You Know That You Can Vacuum You Way To A Smaller & Flatter Waist?

by | Aug 17, 2016 | 0 comments

Unfortunately you can’t vacuum your fat off, no matter what those cellulite clinics tell you. And you know that eating healthy meals in moderation is the #1 thing you have to do before you try anything else if you want to improve the way your stomach looks. But if you already have your meals and training on point then read on to discover how you can create a tighter & tinier waist with one specific exercise.

The Corset Muscle

Did you know that you have a dedicated core muscle that is not only vital for back and core health, but it also responsible for pulling in what would otherwise be a protruding abdomen. That’s why it’s nicknamed the “corset muscle”.

It’s called the Transverse Abdominis (TVA). This muscle is located underneath both the external and internal obliques and also wraps around the spine. It is the deepest of all the abdominal muscles and it is responsible for spine stabilisation and protection of our ribs and internal organs. It is also one of the muscles that helps pregnant women to deliver their children.

When you target this muscle during your workouts you can create that coveted slim waist and flat belly effect.

5 Vacuum Exercises You Can
Do To Keep Your Waist Small

Supine Vacuum

Supine_Vacuum

1. Begin by lying on your back with your hips and knees bent so that your feet are flat on the floor or bed.
2. Then exhale as much air as possible. This allows for maximum contraction of the TVA.
3. Lastly, pull your navel in as close to your spine as possible. The more your navels draws in, the more the TVA contracts.
4. Hold this contraction for 15 seconds.
5. Repeat 3 to 5 times.

Pro Tip: Work up to holding the vacuum for 60 seconds. You don’t need to hold your breath, you can take small breaths as needed.

Once the Supine Vacuum becomes easy you can move on to the next exercise. Gravity makes this move slightly more difficult.

Prone Vacuum

Prone_Vacuum

1. Begin by lying on your stomach with your arms and legs stretched out.
2. Next exhale as much air as possible.
3. Then, pull your navel in as close to your spine as possible.
4. Hold this contraction for 30 seconds.
5. Repeat 3 to 5 times.

Quadruped Vacuum

Quadrupled_Vacuum

1. Start in the quadruped position with your shoulders vertical over your elbows and wrists, hips over your knees, and your neck in a neutral position.
2. Then exhale as much air as possible.
3. And, pull your navel in as close to your spine as possible.
4. Hold this contraction for 30 seconds.
5. Repeat 3 to 5 times.

Keep practicing until you can hold the Quadrupled Vacuum for 60 seconds too. Then move on to the Seated Vacuum.

Seated Vacuum

Seated_Vacuum

1. Begin by sitting up straight on a stable surface, but don’t lean against anything.
2. Then exhale as much air as possible.
3. And, pull your navel in as close to your spine as possible.
4. Hold this contraction for 30 seconds.
5. Repeat 3 to 5 times.

Pro Tip: Try doing the seated vacuum on a stability ball to make it even harder.

Plank Vacuum

Plank_Vacuum

1. Begin in the plank position on your elbows with your body in a straight line.
2. Then exhale as much air as possible.
3. And, pull your navel in as close to your spine as possible.
4. Hold this contraction for 30 seconds.
5. Repeat 3 to 5 times.

Once these exercise become easy try to incorporate a few vacuums through the course of your day. Try them while you’re sitting, standing and walking. Simply exhale your breath and pull your navel in throughout the day.

The primary difference here is that you’re lightly contracting your TVA indefinitely, and obviously breathing throughout the movement.

It’s simply a matter of being conscious of your TVA throughout your day and not allowing it to relax, which is typically what we do.

Try these exercise 3 time a week for the next 7 days and you should be able to notice small changes to your waist.

What’s your favourite tummy tightening move? Let me know in the comments below.