Hypopressive abs: what is gastric vacuum?
Gastric vacuum is an exercise in online hypopressive abs course on Shapin ', which allows you to have a flat stomach by the contraction of the transverse muscle of the abdomen. It is based on a breathing technique that sucks (hence the English name "vacuum" which means "vacuum") the stomach inwards. It is an abs exercise without impact, which can be done on a daily basis, and which has many benefits.
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Hypopressive abs: gastric vacuum step by step
To achieve a gastric vacuum, it is first necessary to place yourself in a lying position on the floor, on a mat. Then, you have to bend your knees while keeping your feet flat on the ground, and keep your arms alongside your body, with the apples of your hands facing the sky. Finally, you must relax the shoulders and place the pelvis in a neutral position to avoid arching in the lumbar region. Here we go!
Step 1: inhale and exhale
The first step in gastric emptiness is inspiration. Take a deep breath through your nose, spreading your ribs apart, as when applying chest breathing during Pilates class online on Shapin '. When exhaling, breathe out strongly through your mouth, as if you wanted to mist a window. At the same time, place your lower back on the ground, dig your stomach as far as possible and push your navel inwards as if you wanted it to touch the ground.
Step 2: false inspiration
Once the stomach is well drawn in, take a "false" breath. To help you, you can pinch your nose and pretend you are breathing in deeply through your nose. This will raise the diaphragm and bring the belly more inward.
Step 3: apnea
In this position, stay in apnea first 10 seconds; then, the following times, with experience, 20 or 30 seconds. Be careful to relax the shoulders and neck in this position so as not to create tension.
Step 4: release
Finally, breathe out slowly. Then calmly resume normal breathing and a normal position. If needed, take a few deep abdominal breaths. You can repeat this gastric vacuum exercise several times.
Hypopressive abs: the benefits of gastric vacuum
Have a flat stomach
The activation of the transverse, which is this muscle which supports the entire abdominal strap, allows you to have and maintain a flat stomach. It is always recommended to empty the stomach before starting other abdominal exercises such as crunch or core training.
Reduce back pain
Gastric vacuum improves posture and relieve back pain. Often, we spend our day in an office chair behind a screen, or standing stomping all day. The gastric vacuum which makes it possible to strengthen the transverse will allow a toned abdominal strap, to strengthen the back and thus to reduce the lumbar pain.
Improve intestinal transit
Gastric emptiness has an almost instantaneous effect on intestinal transit. This exercise is recommended in case of constipation!
Reduce diastasis after childbirth
Often, due to childbirth, the rectus abdominals are found splayed, causing a vertical hole in the abdomen. The gastric vacuum will reconcile the great rights and allows to reduce this gap between the abs.
Performed in a calm environment without passage, the gastric vacuum will allow you to relax, by the action of deep breaths and the concentration that this exercise requires.
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For some people, crunches and other abdominal bourrinage workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal zones musculaires ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis zones musculaires in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner muscle underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the collection of zones musculaires that act as your foundation. In addition to your abs, your core includes the muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core groupes musculaires to stay strong and active. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back muscle exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t ne change pas and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it to turn, bend, and get dressed.
Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal zones musculaires by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal zones musculaires and return to the starting position. Do this eight to 10 times, then rest for 30 to seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes de muscles.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal muscles by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes de muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes musculaires while you’re walking. ' Just be very intentional about it, ' says Brown. Think about positionnement and muscle activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.