How to make a flat stomach and narrow waist

You exercise and improve your body? Diversify your stock exercises another effective! Exercise «vacuum» that will help you achieve a flat stomach, narrow waist and visually wider chest.

Как сделать плоский живот и узкую талию

Performing «the vacuum» you will work on internal peppered abdominal muscles.

When a person pulls the stomach and keeps it static state, it gradually «teaches» the muscles to work without him, and they get used to it. In the future they will be able to hold the stomach in this position «without tension» and it will give you a more neat appearance.

How and when to perform


— Stand straight, feet should-width apart, hands at the seams;

— Take a deep breath in through the nose, exhale through the mouth;

— The maximum pull your stomach toward your spine and hold this position for about 15-20 seconds.

It will be 1 repetition.

Rest 10-15 seconds and repeat the procedure.

Make 2-3 (if you want 4-5) sets of 2-4 repetitions. Rest between sets 2-3 minutes.

To perform this exercise at least every day, as involved in slow muscle fibers.

Follow these steps on an empty stomach in the morning or in the evening after 3-4 hours without food. You can also run in the morning and evening. The main thing — to keep the stomach as empty as possible.

In 2-3 weeks you can achieve pretty cool results, if your belly is a little fat. If he has, do cardio and keep a calorie deficit.

It should be noted that this «vacuum» increases the pressure on the internal organs. So do not abuse them.

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