Today I want to talk to you about a small exercise useful for firming the belly and helping it to be less swollen and relaxed: it is called abdominal vacuum , and it is a small breathing and contraction exercise of the abdomen that can be useful both for those who tend without realizing it to keep the belly out all day instead of in (unknowingly contributing to a forward imbalance of the belly, with the result that the latter will always appear a little out), both for those in the gym who would like to perfect their abdominal work, to try to better define the musculature. Clearly, in the latter case, a more defined abdominal musculature “comes out” when abdominal fat is reduced, thanks to a targeted training and diet plan. But let’s get to the first case, that of those who do little gym or choose other activities, and who with this abdominal vacuum trick, combined with a better posture when standing, sitting or walking, can help us firm the belly without effort.

First of all, let’s see what the abdominal vacuum is: it is an exercise that is done in two stages. To do this we can stand up, leaning our arms on a table or against a wall. Belly out, we exhale by lowering the diaphragm and decontracting the abdomen very slowly, as if we were completely relaxed. At that point, we must do the reverse, that is to contract the abdomen as much as possible inwards, inhaling and creating a vacuum effect, with the navel as far in as possible and the muscles well contracted and tense. We hold the position for 10/15 seconds and repeat the exercise at least 4 times during the day, strictly with an empty stomach and never after eating to firm the stomach.you can do the exercise crawling, that is, on all fours. If we associate a posture as erect as possible with the abdominal vacuum, we will notice an improvement in the abdominal tone over time. For those wishing to know more, I show you a video of the youtube channel MytrainerisRiccardo , where the vacuum is explained very well!