Here is a concise summary of the provided text:
**Title:** The "Vacuum" Exercise: Reduce Waist Size and Improve Health
**Key Points:**
1. **Expert Claim:** It's impossible to lose fat in a specific area, but the "Vacuum" exercise can help reduce waist circumference.
2. **What is the Vacuum Exercise?:** An ancient yoga-based exercise that targets the transverse muscle, acting like a natural athletic belt to tone and tighten the abdomen.
3. **Benefits:**
* Reduces waist circumference
* Tones and stretches the abdomen
* Strengthens abs (rectus abdominis muscle)
* Protects internal organs
* Improves posture, digestion, and blood circulation
4. **How to Do It:**
* Starting positions: kneeling (beginners), sitting on knees (intermediate), or standing (advanced)
* Relax abdominal muscles, breathe deeply, exhale, and pull stomach in for a few seconds; repeat 5-10 times
5. **Recommendations:**
* Do it in the morning on an empty stomach for maximum effect
* Limit to once a day, or every other day, to allow muscle rest
* Combine with abdominal exercises for a synergy effect
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
**Physical Facts**
1. The body decides where to store or burn fat, making targeted fat loss impossible.
2. The transverse muscle acts like a natural athletic belt around the abdomen.
3. Weak transverse muscles can cause the stomach to protrude.
4. Strengthening the transverse muscle can tighten the abdominal appearance.
**Exercise Facts (Vacuum Exercise)**
5. The vacuum exercise originated from ancient yoga.
6. The exercise targets the transverse muscle, deep abdominal muscles, and external abdominal muscles.
7. No special equipment is required for the vacuum exercise.
8. Starting positions for the exercise include:
* Kneeling with hands on the floor (for beginners)
* Sitting on knees with hands on the floor or knees (for the slightly advanced)
* Standing without support (for the more advanced)
9. An alternative position for the exercise is lying on your back with knees bent.
10. The exercise involves deep breathing, exhaling, and briefly holding the stomach in.
**Health and Fitness Facts**
11. The vacuum exercise can improve gastrointestinal tract function.
12. It may help solve issues with irritable intestines, bloating, and weak digestion.
13. The exercise can benefit the lymphatic system by enhancing lymph movement.
14. It improves blood circulation to the abdominal and pelvic areas, benefiting organs in these regions.
15. Regular vacuum exercise can reduce waist circumference, improve posture, relieve stress, and increase lung volume.
**Usage Guidelines**
16. Recommended frequency: No more than once a day, possibly every other day.
17. Best time to perform the exercise: Morning on an empty stomach for maximum effect.
18. Combining the vacuum exercise with a set of abdominal exercises can yield a synergy effect.