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

The exercise, which derives from LPF techniques, strengthens the transverse abdominal muscle and promises a slim waist and a strengthened core.

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

This technique was derived from the so-called LPF, or “low pressure fitness”, a system with the aim of training posture and breathing to decrease abdominal circumference and strengthen the core region.

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

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

The abdominal vacuum will work a very important region of the body: the transverse abdominal muscle, which helps in the process of breathing, decompression of the viscera and also all the stabilization of the abdominal region.

“The stronger you have the transverse abdominis, the better your posture will be, the less back pain you will feel and the more posture you will have for physical activity. It also helps with strength”, he continues.

BUT WHAT IS ABDOMINAL VACUUM?

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

“It’s like there’s a void in your body: you put your navel in it and your ribs are very visible,” he says. “The goal is to have this better activation of the transverse abdominis – and you have the consequences, which is a smaller abdominal circumference, a more defined belly … Let’s say it’s a zero belly.”

In the long term, the practice of abdominal vacuum thins the waist, strengthens the central region, including the transverse abdomen, improves the aesthetics of the region, and helps with diastasis – when there is a separation of the muscles of the region, mainly due to of pregnancy.

In addition, it increases the stability of the lower back, prevents injuries and helps in the functionality of the body. “Because we will strengthen our center of mass, which is what controls all regions of our body, we can improve squats, posture throughout the day and during exercises … that’s true.”

CARE AND CONTRAINDICATION

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

Another important point: the educator explains that the abdominal vacuum cleaner is not suitable for pregnant women, after all, it increases the 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 reducible diastasis from a previous pregnancy, however it is interesting to consult a physical education professional before starting the practice to understand if you need to invest in other exercises first that will also treat the condition and then, switch to abdominal vacuum.

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.