Generate single title from this title Best Fachium exercises to tighten the abdomen and strengthen deep muscles in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Who said that the secret of tightened abdomen and a slender waist lies in long sweating exercises or harsh hunger only? Today, let’s discover a secret weapon together that will change the rules of the game, to sculpt the deep abdominal muscles and draw the body without mathematical actions or sacrifices that exceed our will; Ala, which is “Vocal exercises”.

Feium exercises are a revolution in the world of female fitness; For more information about the benefits of vocalty exercises to tighten the abdomen and strengthen deep muscles, and how to benefit from them to obtain a flat abdomen and a slim body; Follow reading this article on the “He” website and benefited from the recommendations of the fitness trainer, Captain Hassan Ali from Cairo.

What are the Vocal exercises?

According to Captain Hassan, Vocalist exercises are known as “stomach dispensing” exercises or “abdominal vacuum”; It is practiced by contracting the deep abdominal muscles to pull them inward with exhalation, then keep tightening for a specified period. The abdominal dilemma (the deepest abdominal muscles), the pelvic floor muscles “to improve the control of the bladder and sexual functions”, and the diaphragm to support breathing.

In addition, they are effective exercises for the hidden abdominal layer that holds viscerals such as “natural corset”, as well as a powerful tool that restores breathing to burn stubborn belly fat, reduce the waist circumference, and relieve bloating by massaging the intestine from the inside.

Why do you do the Feium exercises an effective tool for stomach tension and deep muscles?

Captain Hassan continued, because it is not traditional exercises. To clarify more, let’s live in a complete experience with this scene: “Imagine yourself in the early morning, standing with your sleep clothes in front of the mirror .. You take a deep breath..The then you release it slowly, accompanied by a lifting of your stomach towards your spine .. You feel a fiery contraction in the deepest point of your trunk .. This moment is the beginning of the transformation to make every step to make a step towards getting a step towards getting a step towards getting a step towards getting a step towards getting a step towards getting a step Flat, a copy of you does not recognize the impossible.

What do you think to start with me now with your stomach overwhelming while you are reading these words for 10 seconds; Then regularly practice it 3 times a day for 15 seconds? Here, I assure you that after a month, you will be amazed by the mirror with a “new waist and irresistible confidence.”

What are the benefits of scientifically installed for women’s health?

Captain Hassan explained that the Vocalist exercises are not a magical solution, but it is an effective tool with a healthy lifestyle, and the quality is not the quantity of achieving the following benefits:

• The waist and reduce the abdominal circumference: the waist is 2–3 inches (5-5.5 cm) within 3 weeks with regularity.
• Strengthening the trunk muscles and back support: reduce lower back pain by improving the stability of the spine.
• Improving urinary and sexual health: The pelvic floor muscles support, which reduces urinary incontinence and enhances sexual performance.
• Improving body position: prevents bending and modifying the balance and sitting.
• Activating the digestive system: stimulates bowel movement when combined with deep breathing.

What are the correct performance methods of beginners and applicants?

According to Captain Hassan, Vocalist exercises are a great way to stimulate deep muscles, and improve the stability of the spine and hips.

Llaming exercise (easiest for beginners)

• Lie on your back with bending the knees and put the feet on the floor.
• Put your fingers under the navel.
• Inhale
• Take a deep breath (inhale).
• Take the air slowly from the mouth with the navel pulling the spine (exhalation).
• Keep the 15-30 seconds with natural breathing (do not hold the soul).
• Repeat the exercise 3 times a day.

Standing exercise (for fast exercise)

• Stand straight, and the hands on the hips.
• Slowly exhale while pulling the abdomen inside.
• Keep the tension 20 seconds with breathing.

Rooting exercise (to increase difficulty)

• Come on four (hands under the shoulders, knees under the hips).
• Pull the abdomen inside during the exhalation (resistance to gravity).

Sitting exercise (for practical cases)

Set on a chair with a straight back.

Stretch the abdomen with exhale, imagining “the navel approaching the back.”

Add tightening the pelvic bottom muscles “as if you are in urination” to enhance effectiveness.

The expected period for the emergence of results

• The first week: improved breathing and increased awareness of the abdominal muscles.
• 2-4 weeks: decrease the waist circumference, stomach tightening.
• 6-8 weeks: clear results such as (the emergence of the waist) with daily regularity (10 minutes).

Common mistakes that the beginners and applicants should avoid

• Self -confinement: leads to dizziness and reduces effectiveness.
• Board bending: Transfer the voltage to the superficial abdominal muscles instead of deep.
• Rapid tension: the movement should be slow and disciplined.
• Excessive repetition: causes muscle tension (enough 3 times a day).

The most beneficial women’s categories

• Women after childbirth: Diaastsis Recti by tightening the transverse muscle without pressure on the abdomen.
• Women who suffer from intimate relationship problems: improving bladder control, enhancing sexual performance by stimulating pelvic floor muscles.
• A woman with heart or diabetes: improving digestion and burning dangerous visceral fat associated with these diseases.

What are the most important decisive advice to merge the Vocalist exercises with weight loss?

Captain Hassan confirmed that she strengthens deep muscles, but does not burn abdominal fat directly; Therefore, the following tips must be taken into account to achieve the maximum benefit; This is as follows:

• Including Feium exercises with cardio exercises (brisk walking, jogging, jumping) for 30 minutes a day to activate fat burning in this ideal way (marky of vocal on an empty stomach before breakfast “to stimulate the abdominal muscles deeply”, or immediately after cardio exercises (when the muscles are warm).
• Incitement of Feium exercises with other abdominal exercises; For example: “After performing the Vocal (5 times), move to the Blanc (30 seconds), then Reverse Crunches; this mixture activates all layers of the abdominal muscles, and helps to control breathing.
• Take advantage of this trick to increase the effectiveness of the exercise “while performing the vocal (in any position).
• Use the mirror “Stop in front of it during exercise” to monitor the movement of the abdomen and correct errors.
• After exercise, massage your stomach with coconut oil in circular motions (from left to right) to stimulate blood flow.
• Apply a cold substance on the abdomen for 60 seconds after exercise (increases muscle contracting).
• Avoid eating manufactured sugars and repeated carbohydrates (white bread, pasta).
• Focus on protein (eggs, thickness, lentils) for muscle building, fiber (vegetables, oats) for satiety and improving digestion, and healthy fats (Avocado, olive oil) to regulate gynecological hormones.
• Wait 6-8 weeks (after normal delivery) or 12 weeks (after a cesarean) with the approval of the doctor.
• Avoid exercise if it causes painful cramps during the menstrual cycle. Also, stop immediately if you feel pain (umbilical or pelvic hernia).

Finally, Always remember that Vocalist exercises are part of the belly fat burning puzzle and weight loss for an ideal body, not a complete solution. To achieve the best results, we advise you to integrate these exercises with a “healthy, low -calorie diet, drink 2 liters of water per day to break the fats, and sleep 7-8 hours to regulate hunger hormones”, while consulting both the nutritionist and fitness trainer to achieve a healthy and healthy gradual progress; The lesson is by continuity, not perfection.