Is the vacuum ab workout really effective

Belly Sculpting: The new workout trend for a flat stomach

A French workout trend has been making the rounds on the Internet for a short time: so-called belly sculpting. The belly should be shaped according to the ideas of its owner (“sculpting”). Such a Belly Sculpting Workout contains aspects of very different sports, forms of movement and breathing techniques. It combines elements from a classic Abs workout With Pilatesand Breathing exercises from yoga. But what is it about belly sculpting? Can you really use it to shape your stomach the way you want it?

This is what a belly sculpting workout looks like

Belly sculpting consists of these three elements:

  1. Abs workout
    A typical belly sculpting workout starts with 10 to 15 minutes of abs training. The straight, oblique and lateral abdominal muscles are to be trained in order to tighten and shape the entire abdomen. Suitable exercises for beginners, advanced and professionals can be found here: The 10 best exercises for a beautiful stomach >>
  2. Pilates
    The abdominal exercises are followed by a Pilates workout. The entire body is trained and particular attention is paid to core tension, which is crucial in order to train all abdominal muscles - including the deep layers. Corresponding Pilates exercises can be found here: Stay in shape with Pilates >>
  3. Hypopressive abdominal breathing
    This breathing technique, which comes from yoga, is intended to ensure a particularly flat and defined stomach during belly sculpting. The idea behind the technique, also known as “Stomach Vacuum” (German: “Stomach Vacuum”), is as follows: First, a full exhalation and then a Vacuum in the abdomen what can only be generated under tension of the innermost muscle layers should be possible. This breathing technique should "unblock" the stomach and be used for 20 to 30 minutes a day in order to achieve a significantly flatter stomach after just a few weeks.
    In the following, you will find out how to carry out hypopressive breathing and how useful it actually is.

Flat Tummy Through Belly Sculpting: Does It Really Work?

How effective is hypopressive breathing?

Proponents of hypopressive abdominal breathing or the stomach vacuum argue that with normal abdominal exercises such as crunches or sit-ups only the outer layers of the abdominal muscles are used and thus some potential remains. In some cases this is even true - because isolated abdominal exercises do not use as many muscles as more complex exercises, e.g. forearm support, burpees or Russian twists.

Because the hypopressive training controversial is and it is bothStudies There are no effects that do not give it any effects, as well as studies that confirm that it strengthens the pelvic floor muscles, is the safest and probably most sensible solution varied abdominal muscle training with complex and isolated exercises: Here you will find the 10 best exercises for a beautiful stomach >>

As long as you don't overdo hypopressive abdominal breathing or keep your breathing consistently shallow, it is unlikely to harm your body. However, you should not rely on fantastic results within the shortest possible time, as they are in some cases postulated on social media. In any case, you should supplement your belly sculpting with additional exercise, fitness training and a balanced diet in order to effectively shape your core.

Exercise: hypopressive breathing

And this is how hypopressive breathing works, with which you create a vacuum in the abdomen and thus strengthen the inner abdominal muscles:

  1. Lie on your back and pull your knees toward your body.
  2. Take a deep breath.
  3. Close your mouth and hold your nose.
  4. Relax your stomach and pull it in as deeply as you can - without breathing in! This is how you create the vacuum in your stomach.
  5. Hold your breath for about 10 seconds.
  6. Then relax and take three relaxed breaths in and out.

This is missing in belly sculpting

A varied and demanding abdominal muscle workout is of course a good way to strengthen the abdominal muscles, make the muscles grow and shape your stomach. Pilates can also be an adequate, gentle and motivating form of training, especially for beginners. What is missing in belly sculpting, however, is an appropriate nutrition plan. Because without a calorie deficit of 250 to a maximum of 500 calories per day, significant weight loss can hardly be achieved. And that is ultimately necessary in order to get body fat - and with it Belly fat - dismantle. Belly sculpting can therefore be a start to motivate you to exercise.
However, you should also hone your diet to get the most out of:

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