It is possible, with a 10-minute workout at home, to slim your waist and make your abdomen flatter or even negative. When we talk about the abdomen, we are talking about basically 4 muscles. The squares are what we call the rectus abdominis, here we have the external obliques, and below the external obliques we have the internal obliques, and an even more internal muscle, called the transversus abdominis.
When we talk about the rectus abdominis, the fibers are in that direction. When we talk about the obliques, they are in this direction, and when I do an exercise that works the rectus abdominis, I do that exercise. The oblique muscles produce rotation due to the direction of the fiber.
By understanding the sense that the fiber makes, you understand the movement that the fiber makes and what it will provide to your body if it is more tense. Rectus abdominis: if it is more tense, it does this, closes here. The abdomen is attached up here, this middle part is loose, and it is attached down there, in the pubis.
If this muscle that has this sense of fiber is very relaxed, will my belly move forward or not? Go, but if he's tense, he'll come back. This guy's strengthening makes this muscle tense, it's the first step to getting our belly flat - I'm going to get shredded, torn.
- We don't see the transverse abdomen. Always remember that it is inside, the meaning of the fiber is this here. Imagine those green lines pulling.
Are you going to pull it in? Go. Are you going to pull the sides inwards as well?
Go. Strengthening the transversus abdominis is exactly a big key to having your abdomen more controlled, and also your waist smaller. Imagine that modeling belt.
What do they do with the strap? They tighten her, and what happens to her waist and abdomen? Tapers.
The transverse abdomen is exactly a natural modeling belt, just strengthen it. And how do we work? Let's go to the floor here and I'll start working with the rectus abdominis.
If you do your abdominals anyway, just thinking about going up, you can contract your obliques too much, and we don't want to contract that guy. When I started training, I liked to train my entire abdominal muscles, and I did oblique exercises. The bad news is that the exercises worked, my obliques developed, and today I have a volume here on the side that I wouldn't like to have, precisely because it doesn't look good on my silhouette.
My advice to you: don't develop the oblique, because the aesthetic it will give you is love handles. It's lard. What do we do to get an abdominal that works in the middle but doesn't work on the side?
You have to do work curling your body, because the rectus abdominis is responsible for flexing your spine. Now, we have strategies to correct issues that are not good in this exercise. First, the head needs to be in a neutral position.
You can place your hands behind you to support your head and relieve the weight of it on your neck muscles, but this distance needs to be maintained. If I change this distance, I end up having a lot of neck movement and no abdominal work. People say it's the neck crunch.
You can hold it at the back, leave your hand at the side, but always remember to roll it up and unwind it. Here, I gave you a very good exercise to work the rectus abdominis, and a way for you to sort of get away from oblique exercises. I'm going to give you specific exercises for the transverse abdominis, and one of them is the vacuum exercise.
Before that, we can optimize this exercise by working on the transverse abdominis a little. You understand that this is a good exercise for the rectus abdominis, and as soon as you go up, you will release all the air. This way your lungs will be emptier, you will have more space here, and you can pull your abdominal wall inwards, and you know what's cool?
You can contract the transversus abdominis more. I climb up and pull my belly in. I unrolled it and inhaled.
- The sound is in the back. And truth! - What a shame, huh?
We talk about a common mistake here, which takes away a lot of muscle activation. If you lie down completely, you will notice that your abdomen is relaxed. What's the idea?
You will start to climb the trunk. Oops, tensed. This is the starting point of the exercise, it will go from here onwards.
I went down, I still maintain tension. "Láércio, but the movement is short like that! " So, it's even shorter.
This exercise has the characteristic of being a little shorter, our proposal is to generate tension in these muscles, not even to make them grow. What he will grow will be enough for him to be marked, designed. We learned to do this exercise.
Calm down, I'll teach you all of them, and then I'll put them in an order that you'll use exactly in your daily life. The idea at the beginning of the video is for you to learn how to do the exercises. - My son, take it easy.
Now, let's do the ventral plank. Imagine all the weight of my intestines and such. I get into this prone plank position, with my abdomen down, the tendency is for this weight to cause my belly to sag, and this is exactly the work of the transverse abdominis and the rectus abdominis also comes into play, but the proposal is to focus on the transverse, he will struggle to hold on.
You will lie down on your stomach, rest your forearm on the floor, place your feet behind you closer together, and I will lift my body off the floor. What is very common to happen? This here with the hip.
Why does this happen? Here, I rest my weight on my spine. Sort of resting on the vertebrae, and that's not the idea.
Look what I'm going to do to my hips. Do you realize I pulled him here? The knee can be flexed, keep that bear butt that we call it, and hold it here.
That's what you're going to do. As I progress, I can go into this position, engage the hips, and then I can pull in the abdomen, and do what they call doggy breathing. It's short, up there.
When you manage to apply this consistently over a few days, a few weeks, you will notice that your belly will become more controlled. We have the rectus abdominis in the first exercise, the ventral plank, and now the vacuum. Initially, you will do the vacuum in this position.
Why? It's easier. The entire weight of your intestines is down.
What is the idea of a vacuum? Remove as much oxygen as possible from the lungs, leaving it as if it were a deflated bladder, thereby relieving space. Then, contract the transverse as much as you can to bring the abdomen in.
You will breathe in. . .
Let all the air out. . .
One piece of advice I give is: keep trying and you will realize that one day you will be able to understand what it is like to pull in your abdomen. If I perform the vacuum in this position here, would you agree that the entire weight of the viscera is completely against it? This is the hardest way to do it.
What I'm going to give you is an intermediate form. You can do it with your body inclined, and the idea will be the same. I let out all the air, and then I'm going to pull my abdomen in.
You can do it in this position, but I'll tell you how I do it. I do the vacuum every morning, I end up using the bathroom sink. Imagine that I'm leaning on the bathroom sink, do you notice that my body is tilted?
It's exactly the same position. I do a few repetitions this way, and then I intensify, leaving the body as low as possible. Instead of supporting the hand, I then support the forearm.
Look how the body is more inclined now. And here is kind of the hard level of the vacuum exercise. When you do this, the feeling you will get is that your belly doesn't even appear compared to the floor.
As I said, on the ground the weight of your organs is favoring you. And here, an important point for you. If you have eaten and your stomach is full, it won't work.
When you wake up, it's nice for 2 reasons: first, your stomach is empty. Secondly, having spent several hours in this decubitus position, lying down, your organs are more compacted, so to speak, and you have more space for the transverse to contract. "Lalá, I can't do it in the morning when I wake up, can I do it at another time of the day?
" Yes it does. It's now 3:30 pm, and why are we doing it now? It's been many hours since I ate.
It also works. "Damn, I'm hungry. " You know that feeling of an empty stomach?
It's also a good time - to make a vacuum. - I want to eat rice and beans! Your training will look like what I'm going to give you now.
First of all, the rectus abdominis. If you've never done it and are going to start from scratch now, I want you to do 3 sets until the moment it gets too difficult. “How many reps will I do?
” No reps. It's exactly for you to feel your body, observe your body, and you'll get to the point where you'll say "It's very difficult. " Then you stop and rest for about 30 seconds to 1 minute, and do the belly plank.
I want you to do it 3 times too, again, as much as you can. "Lalá, what if I don't know how long I stay, how long I rest? " Don't worry about that.
It's more important that you observe your body, feel your body, and adjust. After that, we go to the vacuum. We will start with at least 3 cycles like this.
Start on the floor, the easiest way. What you have in your hands is a series, an initial cycle. You can do it every day, if you can fit it into your routine, that's what I said, in less than 10 minutes you'll do it all.
You did it every day for a week, you can increase it a little, and you add another series to each one. Instead of doing it 3 times, you will do it 4. When we talk about the abdominal plank and the rectus abdominis, you can actually advance in series.
The vacuum, you will advance In both types: you will advance both in how long you can hold the vacuum and in how many times you can hold it. Here, we can increase at least one set per week, if you do it every day, and then it's interesting that you have specific abdominal exercises at the gym. I'm going to tell you that, in my routine, I do a belly plank and vacuum in the morning.
I already do rectus abdominis exercises at the gym. I would like to take this opportunity to invite you to discover our platform and all the support work we do. There are personal trainers, nutritionists and physiotherapists, all at your disposal on WhatsApp.
Not to mention the many, many programs we have on the platform. There are more than 25 programs. You will understand how we work and get to know Muscle60D.
- There's the link below, go check it out. - But come to the house, okay? I'll leave you with this workout here, a complete abdominal workout, but in the gym, it becomes more interesting because it starts to put a load on, and work the muscles more intensely.
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