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Fitness tips and training methods, this video focus' on how to improve your waist smaller and burn belly fat.
Tags:burn belly fat,fatlosslifestyle,fitness advice,fitness help,Fitness Tips,improve your waist smaller,loose weight build muscles,weight loss help
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Alright. I got an ab vacuum exercise that could be one of the most unique exercises that you will ever experience, as long as you slow down and listen and keep trying, because it's a really hard exercise to get a feel for.
Now, your midsection has a lot of muscles in there, but your primary abdominal wall muscles are your transversus abdominis, TVA for short. It's like a thin sheet, it's like an inner tube that holds your guts in. And then on top of that is your internal and external obliques. And then on top of that, underneath the skin, the rectus abdominis, your 6 pack muscle, that you can see big blocks when someone gets lean under 8%, 7%, 6% body fat.
But the foundation of your abdominal wall is the TVA, your transversus abdominis. It's inserted right by your bellybutton, so that's going to be a key for us to feel this exercise. And also, we are going to work your lower pelvic muscles, muscles that are responsible for controlling your body fluids, if you know what I mean, your urine.
But also, on a serious note, when you do this exercise, you cannot only have the ability to make your waistline smaller and hold your guts in, therefore giving yourself a little bit of a better chance of a V-taper look, but you also can strengthen the muscle that are responsible for those body fluids, primarily internal ejaculation, believe it or not. But we absolutely have had doctors tell me about this, and I have had people who tell me, that once you get in tune with all these inner muscles that are really deep, you can improve a lot of things, and that's definitely a possibility.
So be careful, when I tell some of our male trainers, our clients about this one, they sort of over train with this one. But it is actually a great exercise. It's a little difficult.
So I am going to go ahead and lay down and I am going to walk you through it. You can do this exercise standing up, but that's a little bit more advanced. Entry level, we are going to lay down on the floor. We are going to push down your back by bending your knees and put your feet close to your butts.
Okay. It's a breathing technique, it's called an ab vacuum for a reason. You are trying to create a vacuum in with your lungs, which therefore pulls your diaphragm up and really starts to do unique things in your abdomen wall.
So what we are going to do is, put your fingertips by your bellybutton, and as you take a nice little long big breath in, you are going to force your bellybutton to push up towards the ceiling. Take a nice big breath in, feel your bellybutton go up, and then as you blow air out, make sure you feel your bellybutton going down.
When you have about three quarters of your air out, you are going to hold your breath and you are going to suck in through your throat, with your breath being held, and you are going to visualize your organs, your guts going back up and underneath your diaphragm, so you are going to visually pull and then pull your lower pelvic muscles up. It's like a kegel squeeze. In males, it's like stopping urine in the middle of flow, that's what a kegel squeeze is.
So blow half of your air out, as your bellybutton comes down, hold your breath and suck in through your throat. Stop urine in the middle of flow, give a kegel squeeze, and then draw your inners down and up underneath your ribcage.
And relax. Try to hold it for 4, 5, 6 seconds. Like I said, it's a little bit hard to come out of it, because there is a vacuum pressure in your abdominal wall and your lungs creating it, but that's part of the deal. You can come out of that. I have never had anybody not be able to come out of it.
So we will do two or three more reps, nice long deep breath in, bellybutton coming up, blow air out, squish the smaller back flat into the floor. Hold your breath, suck in, kegel squeeze.
Now, you are probably going to make a little bit of funky sounds and noises, but that's all part of creating an effective ab vacuum. When you start to do this one right, it may take you a few times to do it, you are going to feel a half moon right by your pubic area, you are going to feel a little bit of a warm sensation. It's going to feel like the tug right in there, for males and females alike. That's where that diaphragm attaches down there to your lower pelvic muscles, that's a cue that you are doing it the right way.
I want to do it one more time. Alright. Now, this breathing that we are talking about, this is called diaphragmatic breathing, that's making sure your bellybutton gets pushed out here. Children are really good with it. Take a big breath in, and then blow air out, and then hold it, and suck in, kegel squeeze, diaphragm down and up, underneath your ribcage.
Those are some of my finer points and the ab vacuum pose. I only did three repetitions, I would suggest that you try four or five repetitions at a time, laying flat on the floor. Try it maybe every other day. I guarantee you, as long as you stay with this one, it will start to feel better for you, and it is absolutely the foundation of your abdominal wall. When you build up and get in tune with your TVA your transversus abdominis, you are going to be able to actually feel and work your internal and external obliques, and your rectus abdominis a lot better.
So it's where your ab work starts. It pulls your guts in. It gives you a little bit of a smaller waistline. It's the only ab exercise that is going to allow you to actually make your waistline smaller, which is going to allow you to have a better V-taper. Build those shoulders a little bit. Get that waistline smaller through diet. And by doing diaphragmatic breathing, with ab vacuum, and you are well on your way to having a physique and not have anybody kick the sand on your face on the beach.