How to perform the stomach vacuum?

THIS ULTRA POPULAR METHOD HELPS TO FACILITATE DIGESTION AND FIND A FLATTER STOMACH. PROVIDED TO BE PRACTICED CORRECTLY. WE EXPLAIN YOU.

In "The BellySculpting method"*, Anaïs Jazmine, the originator of this discipline, shares all the secrets and advice for making the most of this discipline, related to the stomach vaccum. The opportunity, also, to look again at this very popular flat stomach technique.

The basic position to learn the stomach vacuum

If the stomach vacuum can be practiced in different positions, Anaïs Jazmine recommends starting with the lying position because "this position makes it easier to do a retroversion of the pelvis, especially when you start". An interest not to be overlooked, especially since having your back in contact with the ground will allow you to better estimate and measure your effort.

 Lie on your back, legs bent, soles of your feet flat on the floor.

 We go up the ribs and we return the belly. It's a way to get an idea of ​​its maximum amplitude.

 Inhale gently through your nose, “absorbing” your navel. You have to imagine "that with each exhalation, (the navel) tries to press itself more against (the) spine or against the mat", and that the ratings go up as much as possible.

 We exhale quietly through the mouth, insisting with the throat, as if we wanted to create mist on an invisible window.

 We repeat this inspiration-expiration cycle 5 times, to control your breathing, relax and concentrate.

 After doing this series, exhale and block your breath by absorbing your stomach as much as possible and contracting your perineum. Hold the position for a few seconds, then release while exhaling.

How to relieve stomach pain with stomach vacuum?

Going further, the stomach vacuum can help those who suffer from abdominal pain. This is the upper level: the stomach massage (or stomach massage in VF). What is it about ? This consists of increasing the pressure on the organs and reinforcing the stimulating decongestant action of the stomach vacuum; this will help massage the internal organs and relieve certain ailments.

How to do ? "In practice, the objective is as follows: once you have brought in your stomach as much as possible, and you are in apnea, squirm in all directions in order to self-massage your stomach from the inside. Be curious to know the effect, waddle around, don't be afraid of being ridiculous. There is no precise instructions for carrying out this exercise: really go and discover what is going on inside you" . The exercise can create unique, bizarre, even embarrassing sensations, but after a while and a few experiments it becomes "almost instinctive" assures the creator of Belly Sculpting!

How often and when to perform stomach vacuum?

The best time to indulge in the practice of stomach vacuum? In the morning, on an empty stomach, just before breakfast. This will allow you to wake up your organs gently ... especially since you can even practice lying in bed! This is the perfect time for those looking to get a flatter stomach... but you can also do your stomach vacuum session at the end of the day, after a light dinner and before going to bed. With this second option, we will enjoy the benefits of this exercise on digestion!

As for the frequency - as in many disciplines - it is the regularity that matters! We therefore devote a little time each day to the stomach vacuum; better, we try to integrate it into our daily routine! In this way, the results can be appreciated relatively quickly. “Most transformations take place after three weeks, which is natural, because the body renews itself every 21 days,” explains Anaïs Jazmine. But some women can obtain an already surprising before/after effect from the end of the first session or "visible" results after only a week or 10 days of practice.

What are the contraindications to the practice of stomach vacuum?

Ready to launch? The practice of stomach vacuum requires some precautions and warnings. Thus, we do not recommend this discipline (like the majority of practices derived from yoga) to people suffering from:

 ulcer

 hernia

 too high blood pressure

 cardiac disease

 glaucoma

 pregnancy (ask your doctor).