Abdominales Hipopresivos or.. Stomach Vacuum!

Remember what I said 2 posts back?

My focus point for myself is my Belly I am always holding it in , checking how much I lost, doing loads of abs training etc etc.. but in the meantime, without realizing , I lost a good bit of my hips , butt and legs too!

Last week I went to a Nutritionist and she told me ( apart from a lot more useful information) that I should do ´ Ejercicios Hipopresivos Abdominales ´ to target my blubber belly AKA muffin top ... I had no clue what it was and Google Translate was not very useful as usual..

But Finally I was able to translate it with the help of my best friend Youtube!

So what I have learned so far...

We have Inner Abs and Outer Abs and the popular six pack is part of our outer Abs.
That Six pack is amazing obviously, but doesn't give is a flat belly, especially not of you have a muffin top like me.. it just  gives you a six pack with a muffintop...

We need to target those inner abs!

So how do we train this? Right! A Stomach Vacuum!
When I saw the ´how to´ Video on Youtube, it looks so easy..
But  F*** , breathing out and then holding it is nothing to make fun of and it hurts!
I guess that´s a good thing , because.. No Pain No Gain!

So see below the video on Youtube..

Stomach Vacuum

And here the steps if you cant  watch the video..

1. Knees and hands on the floor or from a standing position with your hands on the table, Its important that your back is curved.
2. Blow out all the air from your lungs, squeeze your diaphragm.
3. Suck your belly in , try to expand your lungs like you were breathing but don´t let the air in. Use your diaphragm to suck in your belly tight. Feel your stomach squeezed against your spine. I always try to push my belly button to my back.
4. Hold for 10 seconds
5. Release and breath a few times
6. Repeat the exercise


So I did it for the first time today and will do it every day before bed time..

Of course I am no expert and all of the above information I robbed from the internet , so please use the above carefully!

Enjoy and remember.. Stay Strong!