Exercises To Enhance The Aesthetics of Your Waist!

If we talk about the aesthetics of the waist of an individual we think of its mere ‘appearance.' Aesthetics of the waist is way more than just its appearance. Back in the days body builders used special techniques to train their waists by tightening it, this not only made their waists small but also helped remove excess body fat from the belly area. What is in our hands and what's not? As far as the total girth and the width of the waist are concerned, it not only depends on the anterior or the front portion of the belly but also the posterior portion or the backside of the abdominal region. Hips, which are the part of the posterior or the back side of the human body can't be narrowed much, but the resultant width of the waist can be managed from front to end via some exercises. Several specialized exercises called as ‘Vacuum exercises' came in the scene since a long time. Such exercise includes training of certain special abdominal muscles such as the transverse abdominis. The transverse abdominis muscle runs from left to the right in the mid-section of the abdomen. There are many ways by which you can train this muscle, the Vacuum exercises for training the transverse abdominis will be discussed later on in this article. Before going further, we'll now find out the exact science behind the Vacuum exercises and how it helps you in getting the perfect V-shaped physique. The major muscle which plays a role in making a V-shaped physique is the Transverse Abdominis or also called as Transversus Abdominis or for short the TVA. This muscle is located just below the rectus abdominis and oblique muscle and is deep seated. TVA is also known to be the natural weight belt of the abdominal region because of its location and its size. Without going too much into the anatomy of the muscle itself, we should move towards its action under vacuum exercises. . The training of TVA includes its contractions and relaxations periodically so that the muscle becomes toned thereby decreasing the anteroposterior dimension of the abdomen. As the TVA is made contracted it reduces the pressure in the abdominal region and stiffens the spine, so it helps as a weight belt while you lift heavy while training. . According to some of the studies, training TVA is also responsible for decreasing or even nullify the back pain problems. Moving on to the concept of a V-Shaped physique, it has been recommended and being practiced by many of the old school bodybuilders like Arnold Schwarzenegger . The Body The basic outline of a V-shaped body architecture is when a person's body have a broader chest as compared to his waist. Here, we can't change the left to right proportions of someone's waist much, because of the anatomy and bones which are lying underneath. We are talking about the front to back dimension of the waist which should be maintained such that your waist appears small. This will not only enhance the aesthetics of your waist but also will ensure your health because you'll shed a lot of fat in making your waist small. Coming to the point of Vacuum exercises for now and let's go into detail about each set of the exercise, their benefits and how they help in maintaining the aesthetics of your waist. . The only point which we are considering here and on which all of the exercises must focus is – "Training of the Transverse Abdominis muscle." Continued on the next page... How to train the 'Transverse Abdominis Muscle.' Vacuum exercises include a prolonged compressed or contracted state of the muscles so that they can be tone into the desired shape and size. Starting from the basic exercises of vacuum training concept, we will discuss all the sets and their functional modifications. 1) The Supine Vacuum The supine vacuum exercise is the most basic and easiest amongst other vacuum exercises. And it is the best methodology always to start from the easiest and the most basic one and gradually move to intense and tough exercises. Positioning and Steps Lie down on a flat surface preferably bed or floor such that you lie on your back, and your knees and hips are flexed, and the feet must rest the flat surface. Now exhale as much air you can from your body such that you get your abdominal region flat, which allows the TVA to contract maximum. Now you've to contract the TVA even more by drawing the navel in as much as possible. Initially start with three sets and gradually increase it up to 5 sets. Precautions and Points to remember while performing Supine Vacuum exercise Please note that in the beginning you can hold this position for 15 seconds, and you have to gradually increase the time to 60+ seconds. Always breathe in a little air and exhale if you feel any breathlessness, or you face any discomfort. Our primary goal is to train the TVA but not on the cost of any uneasiness related to your respiratory system. The ideal time for performing Supine Vacuum exercise. For the perfect results, you must do this exercise in the morning just after you get out of your bed. The motto here is to keep your abdominal content empty (exercise to be performed on the empty stomach) so as to enhance the contraction of the TVA as maximum as possible. Continued on the next page... 2) The Quadruped Vacuum The quadruped vacuum exercise is the next exercise which you should perform once you are through the supine vacuum exercise. It seems a little bit more difficult because here the body weight is transferred to your hands and knees and you lie against the gravity. You can proceed with the quadruped vacuum just after performing 60 seconds on the supine vacuum exercise. Positioning and Steps You've to start in the quadruped position by adjusting your posture such that your shoulders lie just above your elbows and wrist and the hips just above your knees. Make sure that the whole body weight lies on the knees and the wrist. The neck should neither be in strain nor held loose, it must be in a balanced or neutral position. After this, the remaining steps are the same as that of the supine vacuum exercise. You've to exhale out as much as the air you can and then make sure to bring your navel in so that the front to back dimension decreases considerably. Hold in this position for 30-60 seconds and continue with 4-6 sets. Precautions and Points to remember while performing Quadruped Vacuum exercise. Sometimes, because of incorrect posture some people might feel some problems in the back like, pain in the spine. Please make sure you follow the exact posture and inhale and exhale small portions of air if you feel any suffocation or breathlessness. The ideal time for performing Quadruped Vacuum exercise It is preferred just after performing the supine vacuum exercise for beginners so that they can maintain their posture correctly. Continued on the next page... 3) The Seated Vacuum This exercise is rather more complicated and tough as compared to the previous two vacuum exercise. Here we will be taking the role of gravity into account and in spite of using only the back muscle, we will incorporate the muscles which aid in sitting also. Positioning and Steps Sit on a flat surface by making sure that your posture is straight, such that your spine remains straight, and your thighs should be perpendicular to the spine and legs and parallel to the floor. Simply, follow the steps of exhaling the air out of your body as much as you can and try to draw the navel in and hold in that position for 30-60 seconds and you can repeat it 3-8 times. Points to remember while performing Seated Vacuum exercise. To enhance the effects of this exercise, you can replace the flat surface on which you'll sit on an unstable surface, and try to make your posture as stable as you can and perform the steps again. This will not only train other muscles but also will help you to be more focussed on the training of the TVA. Continued on the next page... 4) The Functional Vacuum exercise As such there is no set definition or steps for a functional vacuum exercise for the training of TVA. The Functional Vacuum exercise means when your body is doing the general and basic day to day functions you have to train TVA during that ‘functional' period. Unfortunately, we sit almost 90% of our daytime, so it is recommended to sit in the correct posture by making your spine straight, and thighs parallel to the floor and then contracting your TVA by drawing in the navel towards the spine. Make sure you are allowed to breathe normally in the functional vacuum exercise. Researchers have found that lightly contacting your TVA while sitting and standing in the functional vacuum exercise delivers the same benefits as the spine, quadruped and the sitting vacuum. 5) Co-contraction exercises According to some studies it has been found that training both TVA and the other abdominal muscles like the rectus abdominis at the same time will increase the intensity of the vacuum training. The basic approach to the co-contraction exercise of TVA and rectus abdominis muscle can be best demonstrated by, performing the vacuum exercise followed by crunches.

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