Abdominal vacuum: all about the technique that promises “zero belly” –

When it comes to having a flat and strong belly, there are hundreds of thousands of ways to achieve this goal – do you already know our challenge? But a very interesting technique has gained prominence precisely because it promises the famous “negative belly”: it is the abdominal vacuum.

This technique came from the so-called LPF, or “low pressure fitness” (“low pressure fitness”, in the free translation in Portuguese), a system with the objective of training posture and breathing to reduce the abdominal circumference and strengthen the region of the chest. core.

That is, the vacuum is a hypopressive technique, and focuses on working the innermost muscles of the abdomen, which are often difficult to activate in a traditional exercise for the region.

“You can work the vacuum inside an LPF, but also have it in your daily routine – I always like to do it in the morning, because it is very interesting that you are fasting to do the right technique”, explains the physical educator and influencer fitness Gabriela Bahia.

The abdominal vacuum will work a very important region of the body: the transversus abdominis muscle, which helps in the process of breathing, decompressing the viscera and also the entire stabilization of the abdominal region.

“The stronger you have the transversus abdominis, the better your posture will be, the less pain in your spine you will feel and the more posture you will have to do physical activity. It also helps with strength,” he continues.

BUT WHAT IS THE ABDOMINAL VACUUM?

The practice is exactly as the name says, a way to generate a vacuum in the abdominal region, through precise breathing practices. For this, it is necessary to inhale and know how to exhale correctly, in order to release all the air that is inside the lungs.

“It’s like there’s a vacuum right in your body – you take your belly button in there and the ribs are really visible,” he says. “The objective is to have this better activation of the transversus abdominis – and you have the consequences of this, which is a smaller abdominal circumference, a more defined belly… We say that it is really zero belly.”

In the long term, the practice of the abdominal vacuum slims the waist, strengthens the core region, including the transversus abdominis, improves the aesthetics of the region and helps with diastasis – when the musculature of the region is removed, mainly due to pregnancy.

In addition, it increases lumbar stability, prevents injuries and helps with body functionality. “Since we are going to strengthen our center of mass, which is what controls all regions of our body, we are able to improve squats, posture during the day and during exercises… The more strength you have in your abdomen, the greater the increase in body functionality you have.”

SEE HERE A STEP BY STEP ON HOW TO DO IT

CAUTIONS AND CONTRAINDICATIONS

As with any physical activity, the maximum recommendation is always to seek the assistance of a professional who knows the technique well and knows how to teach it correctly. Not only that, but it’s also important to know if it’s suitable for your moment in life and if it meets your body’s needs.

Another important point: the educator explains that the abdominal vacuum is not indicated for pregnant women, after all, it increases blood pressure in the region, which can interfere with pregnancy and the development of the fetus. The same goes for people who already suffer from hypertension.

Exercise is not contraindicated for women with diastasis resulting from a previous pregnancy, however, it is interesting to consult a physical education professional before starting the practice to understand if it is necessary to invest first in other exercises that will also treat the condition and, afterwards, , move on to the abdominal vacuum.