Loose Belly Fat With These Breathing Tips

Breath​ ​your​ ​way​ ​into​ ​a​ ​tiny​ ​waste​ ​and​ ​a​ ​flat​ ​stomach

Today​ ​i​ ​am​ ​going​ ​to​ ​share​ ​a​ ​very ​ exciting​ ​ news​ ​ with​ ​ you!​ ​ I​ ​ ​am ​ going​ ​ to​ ​ teach​ ​ ​you ​ ​a​  simple​ technique​ ​that​ ​will​ ​bring​ ​your​ ​abs ​ to​ ​ surface​ ​ and​​ give​​  you​ ​ the​ ​ tiny​​ waste​ ​ of​​ ​your​ ​dreams.

Not​ ​only​ ​this​ ​technique​ ​will​ ​reduce ​ your​​  waste​ ​ size​ ​ in​ ​ as​ ​ little​ ​ as​ ​ three​​  to​ ​ four​ ​ weeks,​ ​ it​​  will​​  make​ your​ ​core​ ​significantly​ ​stronger​ ​as​ ​well.​ ​So​ ​you​ ​have​ ​been​ ​doing​ ​your​ ​crunches,​ ​leg ​ lifts​ ​ and​ twists ​ and​ ​ you’re​ ​ not​ ​ seeing​ ​ any​​ dramatic​​ ​improvements​ in​​ ​your ​​midsection,​ ​like​ ​if​ something​ ​ is​ missing.​ ​Well​ ​probably​ ​there​ ​is!

By​ ​adding​ ​this​ ​simple​ ​exercise​ ​to​ ​your​ ​workout​ ​routine​ ​you​ ​start​ ​witnessing​ ​results​ in​ ​ no​ ​ longer​ than​ ​few​ ​weeks.​ ​The​ ​exercise​ ​i​ ​am​ ​speaking​ of​ ​ is​ ​​called ​ The​ ​ Stomach​ ​ ​Vacuum,​ and​​ ​NO​ ​you​ ​do not ​ need​ ​ your​ ​ vacuum​ ​ cleaner​ ​ ​for ​ this​​  one.​

 

Before ​ we​ ​ jump​ ​ into​ ​ ​the ​ ​technique ​ and​ ​ how​ ​ we​ ​ do​ ​ it,​ ​ i​ ​ ​just​  ​want ​ ​to ​ explain​ ​ ​the​  ​reasoning​  behind​ this ​​exercise.​ The​ ​ Transversus​ ​ Abdominis​ ​ and​ ​ Lumbar​ ​ ​Multifidus ​ are​​  the​ ​ inner​ ​ abdominal​ muscles,​ ​these​ ​muscles​ ​are ​ often​​  neglected,​ ​ due​ ​ to​ ​ ​lack  ​of​​ ​exercises​ ​that​ leads​​ ​to​ these​ muscles ​ activation.​ ​ Usually​ ​ we​ ​ tend​ ​ to​ ​ rely​ ​ on​ ​ crunches​ ​ ​and​  leg​ ​ lifts​ ​ and​ ​ twists​ ​ for​​ ​abdominal work,​ ​which​ ​only​ ​targets​ ​the​ ​outer​ ​abdominal​ ​muscles.

So​ ​when​ ​we​ ​work​ ​our​ ​inner​ ​abdominal​ ​muscles,​ ​we​ ​will​ ​make​ ​our​ ​abdominal ​ wall​ ​ stronger​ tighter,​ ​and​ ​our​ ​waste ​​tinier.

 

How​ ​to​ ​do​ ​the​ ​Stomach​ ​Vacuum:

  • Stand​ ​up​ ​with​ ​a​ ​straight ​​tall​ ​spine,​ ​with​ ​hands ​placed​​ ​on​ ​your​ ​hips.​ ​Take​ ​a​ ​deep​ ​breath fill ​ your​ ​ lungs​ ​ with​ ​ oxygen.​
  • As​ ​you​ ​exhale​ ​all​ ​the​ ​air ​out​​ ​of​ ​your ​​lungs,​ ​completely. 
  • Lift ​​your​ ​ribs​ ​up,​ ​expand ​​your​ ​chest​ ​and​ ​bring ​your​​ ​stomach​ ​in​ ​as​ ​much​ ​as​ ​possible,​ ​and hold ​ it​ ​ there.​ 
  • Think ​ about​ ​ making​ ​ your​ ​ navel​​  touch​ ​ your​ ​ backbone.​ - Hold ​ this​ ​ contraction​ ​ for​  ​​few​ seconds​​ ​and​ ​release. 
  • Repeat ​ again.​

 

Do​ ​your​ ​Stomach​ ​vacuums​ ​three​ ​days​ ​a​ ​week​ ​with​ ​one​ ​day​ ​rest​ ​in​ ​between​ ​and​ ​measure​ ​your results. 

Week​ ​1:​ ​3​ ​sets​ ​of​ ​20​ ​seconds
Week​ ​2: 3​ ​ sets​ ​ of​ ​ 40​ ​ seconds
Week
​ ​3:​ ​3 sets​​ ​of​ ​60​ ​seconds

You​ ​can​ ​perform​  ​the​ ​Stomach ​ Vacuum​ ​ standing,​ ​ ​kneeling, ​ ​seated, ​ and​ ​ lying​ ​ ​position. ​ So​ feeling​ ​lazy​ ​on​ ​the​ ​couch​ today​​ ​STOMACH​ ​VACUUMS.

 

By Ghadi Khatatbeh/ Pilates Instructor

 

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