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Physical Exercise and Bodybuilding

Do This One exercise to Get a Smaller Waist

First of, let me just say that regardless of your body shape or size, you're beautiful and unique just the way you are and we all ought to be confident in our own skin. Number two, everyone has insecurities about a part of their body or life and it's okay, it's human. What's important is to love yourself despite of your insecurities. Those parts you feel could have been better are perfect in their imperfection. You're beautiful, you're precious, you're magnificent and you should know that.

Having said that, it goes without saying that self image is one of the important aspects in our lives and from time to time we may want to eat healthier foods, have better skin, add weight, cut weight or what's relevant for today, shrink that waist.


The transverse abdominis (TVA) is the deepest abdominal muscle that runs from the back to the front, more like a corset. Exercising it makes it tighter thus makes the waist smaller.

What are vacuums

Vacuum exercises are exercises that involve contracting and releasing internal abdominal muscles, specifically the TVA.

How to do vacuums

To do the vacuum, aim at sticking in your stomach as though you want your belly button to touch your back. Hold it in for a few seconds, release and rest for a few seconds and repeat.

You can start with sucking in your stomach towards your spine and holding it there for 10 seconds before releasing and repeat this 10 times. You can then increase the amount of time you hold and the repetitions progressively as you get comfortable with the exercise.

If you're doing it right, you should be able to breathe while still holding in your stomach. Not to worry though, this exercise takes practice so with time you will master it.

What time should you do vacuums

The best time to do this exercise is in the morning before eating, of course you don't want to do it when your stomach is full. You can as well chose any other convenient time within your schedule to do this.

Vacuum positions

You can do the vacuums while lying on the floor (or bed) with your knees bent and feet flat on the floor, while kneeling and with your palm flat on the ground or while standing. Chose a comfortable position for yourself.

How long will it take to see changes

Depending on how consistent you are, you will see results as from two weeks of doing the exercise. Not to worry though, good things take time. Just stick to it and be consistent, commitment is key here. Don't give up! By the way some if not most body builders too use this method to trim that waist.

Combining this with other waist trimming exercises gets the job done faster but is not a must.

This exercise will not only give you that snatched waist but also strengthen your core, strengthen your pelvic floor and increase your postural support.

Content created and supplied by: BillieBee (via Opera News )


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