Today, many women want to reduce their belly fat, but are too busy to find time to train under the guidance of professionals. Of course, there are a huge number of other reasons why they are forced to give up visiting the gym. However, as they say, if there is a desire, there will be an opportunity.
Abdominal retraction for weight loss is one of the best exercises. By periodically retracting the abdominal muscles, you can reduce your waist size in a short time and with maximum efficiency. The regularity of such exercises will not only get rid of extra centimeters and improve the shape of your abdomen, which usually sag after using a number of weight loss methods, but will also tighten your muscles and even your skin. This simple exercise can be done even for beginners.
Abdominal retraction techniques
There are several techniques for retracting the abdomen, practicing which you can achieve very good results. Let's list them.
Vacuum
This is one of the main exercises practiced by adherents of Indian yoga. Its essence lies in performing special breathing exercises, which are performed in a strictly defined position. In this case, not only the diaphragm is involved, but the abdominal muscles are also well worked out.
Vacuum is an excellent option for those who suffer from excess weight, as well as for those who are trying to eliminate such a nuisance as sagging belly after intensive weight loss. Despite the fact that outwardly the abdomen looks motionless, the muscle fibers contract, due to which not only the waist area is corrected, but also the internal organs are stimulated. Thus, metabolism and digestion return to normal, blood circulation in the pelvic area is regulated (very useful for the reproductive organs), fat is actively burned, toxins are eliminated and the nervous system is strengthened. To obtain the expected result, vacuumization should be performed regularly.
You need to start the exercise on an empty stomach. Food can be taken only after an hour. For starters, 2-3 approaches a day will be enough. The time required will be no more than 10 minutes. Success with such diligence is guaranteed.
Bodyflex
This technique is considered one of the most difficult to perform. In order to learn how to perform the exercise correctly, you will need a little practice. You should start by closing your lips tightly. We also don’t breathe through our nose. Then you need to slightly lower your head towards your chest. Let's concentrate now on the stomach. Count slowly to yourself and at the same time, while counting, tighten your stomach. Ultimately it must go inward and resemble a flat board. The intestines, stomach and other organs located in the abdominal cavity are removed into the space under the ribs. Thus, the stomach no longer becomes even flat, but concave. In its appearance, it resembles a dent, as in a punched or half-deflated ball. There should be a feeling of your stomach sticking to your back.
As for counting, while drawing in your stomach, you need to count to 8. But not as usual, but pronounce each number to yourself three times in a row, for example, one-one-one and so on. But don’t rush to give all 8 bars. For beginners, it is advisable to stop at 3-4 bars, gradually increasing their number.
Other recommendations regarding abdominal retraction and correction
According to official statistics, modern representatives of the fair sex most often encounter the formation of excess fat in the abdominal area. It is because of this that exercises such as abdominal retraction only become more relevant over the years. However, some girls, when striving for a more beautiful appearance, quite often overdo it, or even ignore any rules altogether. All this leads to unpleasant consequences.
It is noted that when performing abdominal retraction exercises, it is necessary to pay attention to some recommendations. They also apply to other methods of correcting appearance:
- Abdominal retraction is prohibited during pregnancy;
- Abdominal retraction is not recommended for diseases of the digestive, cardiovascular, and respiratory systems;
- It is not recommended to tighten the stomach with corsets or belts. Not only do they not help you lose weight, but they can also be harmful to your health.
It is also recommended, if necessary, to replace abdominal retractions with simpler exercises.
Everyday workout
In order to develop the habit of drawing in your stomach, you can do this simple exercise for 5-10 seconds throughout the day. The number of such approaches is at your discretion. This technique is also very effective for reducing waist size. The technique of performing the exercise is extremely simple: you need to take a deep breath through your nose to draw as much air into your chest as possible, and then quickly exhale all the air through your mouth. Immediately after this, pull in your stomach as much as your capabilities allow. Hold this position and do not breathe for about 20-30 seconds.
You can practice this kind of abdominal retraction not only during the time allotted for training, but also when you have a free moment - for example, while in transport or at your workplace. Regular abdominal tension helps to work out all groups of abdominal muscles.
What are the rules for sucking in your stomach to lose weight?
According to statements by professional sports trainers, an exercise such as abdominal retraction is one of the most popular in our time. Among other things, its effectiveness is comparable to the plank, squats with a load, as well as some other types of training. So, it is important to perform abdominal retractions correctly and not overdo it. In most cases, this still does not have a positive effect.
It is noted that to perform such a physical exercise as abdominal retraction, it is necessary to follow certain instructions. Most often, they are taught to exercise correctly in professional training halls, but representatives of any gender can exercise independently, at home. The sequence of actions when performing the exercise is quite simple.
- You need to take a deep breath and then exhale.
- You need to take a lot of air into your lungs again, and then, as you exhale, tighten your abdominal muscles as much as possible. There should be a minimum of oxygen left in the lungs.
- You need to stay in this position for 6 seconds and then relax your abdominal muscles again.
The rules for performing this exercise state that you can retract your stomach in both a standing and a lying position. The body must be level. According to practice, this physical exercise begins to show the first results 30 days after the start of its regular implementation. Representatives of the fair sex may refuse this type of exercise during menstruation.
It is noted that an exercise such as abdominal retraction can help get rid of excess fat mass in the abdominal area. Also, at a certain stage of training, thanks to it, relief muscles begin to form.
Positive and negative sides
Advantages:
- in the process of retracting the abdomen, the internal organs are massaged, thereby improving intestinal peristalsis;
- prevention of flatulence and hernias;
- a trained abs will come in handy for women during labor;
- strong muscle corset and spinal health.
Risks:
- constant muscle tension in some cases can lead to the appearance of adhesions in the intestines, fallopian tubes and appendages (under conditions favorable for this pathological process);
- retracting the press artificially creates excessive pressure in the abdominal cavity, which can disrupt the functioning of the digestive system (expressed in constipation, accumulation of fecal stones and colitis).
How to correct your belly
You can correct your stomach using regular abdominal pumping. Of course, no one is stopping you from adding breathing practice - the results will appear faster.
Do not try to tighten your stomach with a belt or corset. You will simply overtighten it, which will cause the same problems as in the case of intestinal pinching.
Experts recommend learning not to suck in your stomach, but to tense your abdominal muscles. You don't have to breathe deeply to do this. You just need to be able to turn your muscles into stone. In this case, you will have beautiful abs without any harm to your health.
How to do a retraction correctly
The easiest way to tighten a sagging belly is to periodically pull it in for just a few seconds. It would seem that there is nothing difficult about this. But even to solve such a simple task, you need to follow the appropriate rules.
So, if you are just going to retract your stomach throughout the day, then each such retraction should last about 5-6 seconds. To start, you can do 20 approaches a day. Then, when such exercises become a habit, you can gradually increase the load and bring it up to 8-10 approaches, each of which must be repeated 100 times. In this way, you can achieve the return of the natural elasticity and firmness of the so-called membrane muscle, which is located under the abdominal muscles. When the tone of these muscles is lost, it ceases to resist the pressure exerted on it by the internal organs.
You also need to pull in your stomach correctly:
- during the inhalation process, the chest should be filled with air as much as possible;
- While exhaling, gradually draw in your stomach.
There is no need to take any special position for this exercise. But the main and mandatory condition is a straight back.
How to properly suck in your stomach
In general, there can be four starting positions for the lesson, namely:
- lying on your back;
- standing on all fours;
- crouching on your knees;
- standing straight on straight legs.
Starting classes, especially for a beginner, should be done in a lying position.
Step-by-step guide with description and diagram
The ideal time to perform exercises is in the morning, immediately after sleep on an empty stomach. Those who monitor the maintenance of water balance can start exercising both before and after drinking water, but not earlier than 15 minutes later. This time is excellent for complete contraction of the transverse muscle, which is where subsequent efforts will be directed. The training technique includes four stages.
- Preparation. The main thing is to take a lying position. A bed is suitable for this, if you really don’t want to get out of it, or a training mat or even a simple towel spread on the floor. You need to take the starting position: extend your arms along the body, bend your legs at the knees and place your feet on the bed (floor). All muscles of the body should be as relaxed as possible, breathing should be deep and even.
- Start. Abdominal pull-in exercise. Having leveled out your breathing, the next time you inhale, you need to exhale completely, using your mouth, not your nose, feeling how the lungs are freed from air. When doing this part of the workout, it may feel like your belly button is touching your spine. You need to hold this position for about 15 seconds. You can't overdo it. If this step is very difficult to perform, you can take several unnoticeable inhalations and exhalations. For the first time this is not critical, but you should strive for perfection.
- Middle. After holding your breath, completely relax your abdominal and abdominal muscles while inhaling. You shouldn’t start breathing quickly, as this can lead to clouding in your head. You need to breathe slowly, measuredly, restoring your breathing rhythm to continue the exercise.
- Repetition. For the first few days, it will be enough to do no more than three to five approaches. After a week, you can begin to increase the time you hold your breath, as well as the number of approaches.
Over time, a constant change of positions will also be useful. In addition to a flat tummy, it is possible to train various muscle groups and improve your shape. The main thing to remember: standing, lying, on your knees, on a fitball, etc. - your back must be straight. Any curvature or deflection of the spine is prohibited. Shoulders should be kept down.
Abdominal retraction
If the activity takes place on all fours, it is important to maintain the starting position. The arm should be an extension of the hand and stand perpendicular to the floor. Your knees should create a 90-degree angle with your pelvis.
Attention! The described exercise will cause irreparable harm to women’s health if done during menstruation, pregnancy, ulcers, or problems with the lungs or heart. If you experience the slightest discomfort, you should definitely consult your doctor about training, especially if the pain is frequent.
Who is prohibited from practicing
It is strictly forbidden to tighten your stomach using the above exercises if:
- diagnosed stomach and (or) duodenal ulcer, if the disease occurs in the acute phase;
- menses;
- pregnancy.
It is imperative to consult a doctor and practice techniques with a high degree of caution when:
- lung problems;
- diseases of the heart and blood vessels;
- problems in those organs that are closest to the diaphragm;
- the presence of hernias in the abdominal cavity;
- weakened abdominal muscles or if the stomach is too large.
