Workout Hack: Vacuums
If you aren't already doing this, then you SHOULD!!
If you're somewhat similar to me and you're pretty inconsistent with working out, then this will help you. It's a hack that will ensure you don't lose progress during your unmotivated moments. It will also be good if you add it alongside your routines.
If you're curious to know the one thing you can do to not lose your workout progress, or increase your workout progress, then stick around.
I discovered this "hack" during my workout phase a few years ago. It was a phase where I researched and watched pretty much anything exercise and health-related. I tried to implement the routines and had a pretty consistent home workout routine.
During my leisure time, I still absorbed workout routines and techniques through YouTube videos.
So during my phase, I came across a YouTuber called Vicky Justiz. And honestly to this day, I would recommend her to everyone because I've seen quick results with her YouTube (YT) videos.
Now Vicky has a lot of workouts as well as an Instagram fitness account called vickyjustizfitness. She is one of the best and most authentic fitness YouTubers I've come across - most of her stuff is free too.
Amongst one of her abdominal (abs) exercise routines, she mentioned something called 'vacuums'.
And no.. it has nothing to do with Vacuum cleaners, although it has to do with sucking up/in something.
A vacuum is an abdominal exercise that targets a lot of muscles around the abdominal and back area, especially the transverse abdominis (TVA) - it is usually activated when we breathe in deeply or move our body around.
Here is an article explaining the specific abdominal muscles it targets and why it's beneficial:
And here is an article for those interested in how the TVA works:
So now you know what it is - vacuums. It works if you incorporate it into your daily routine - with or without exercise - but you'll see faster results with exercise.
I am not writing this blog to explain how vacuums work but rather to address the confusion that may arise if you choose to research about vacuums.
A lot of people say that when you do vacuums, you should suck in your stomach and hold your breath while others tell you to continue breathing.
This is why I mentioned Vicky Justiz earlier.
During my period of research, I came across countless videos that told me to hold in my breath, however, in her videos, Vicky was very particular about not holding in your breath.
I'll be honest and say, I'm not sure which one is the best method but I trust Vicky so I've been performing the vacuum exercise without holding in my breath.
(If you want, you can do a combination of both)
In the reference list down at the end of this post, I've included a few videos that mention breath-holding and some that don't.
But here is Vicky's video explaining how to perform the exercise properly (without holding in your breath):
Like I said earlier, it's up to you to decide how you do it but I'd advise you to research and go with what you think is best. I mention Vicky because I first learned about it from her and have been using her technique.
Furthermore, I have just done a little more research and it turns out that it's a yoga technique called Uddiyana Bandha. Uddiyana Bandha is essentially the vacuum but you hold your breath in whilst doing it, and there is more to it than that.
Here is an article explaining it and the steps:
And here is a video talking about it. You can find other videos (one more in the reference list) if this one doesn't help:
To be honest, I've never really been into yoga but this is something I'll look more into and try. I'll try to do a mixture of Vicky Justiz's technique and Uddiyana Bandha from now on.
That's all I have to say about the Vacuum exercise! Hopefully, you learned something new!
Note:
I wrote this post a few days ago, so future me here. (Which is also present me editing and getting ready to publish).
I tried performing the Uddiyana Bandha and I physically could not. I think my form was wrong but apart from that, I found it difficult to hold in my breath whilst trying to maintain the proper form. My body also felt strange trying to do it, so I decided to stop before I somehow die whilst trying.
I'll try sometime in the future though, but I don't think yoga (in general) is for me anyway. However, if any of you try it and you feel okay then do let me know.
"Exercise not only changes your body, it changes your mind, your attitude, and your mood."Never forget that you're loved💖
Stay safe! And practice social distancing, please!
- By Teenagehood Misfits 💙
Reference List (some of the things I read and watched - includes links mentioned earlier):
I'll pretend like I didn't just die trying to do this.
ReplyDeleteHahaha you and me both! We can do it, eventually!
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