Have you ever heard of abdominal bracing? In a translation, the term means "support" or even "toning". It is one of several techniques that strengthen the entire muscles of the abdomen to ensure the stability and support of the spine.

According to Ingrid Dias, Professor at the Physical Education and Sports School at UFRJ, when all layers of the abdominal muscles are activated, it is possible to transfer energy from the center of the body to all extremities.

The good news is that the technique can also be done by beginners; however, it is necessary to have the assistance of a professional to help coordinate the movements and avoid pain, especially in the lumbar region.

Benefits of bracing

For Ingrid, keeping a good posture - in workouts or in daily activities - depends a lot on the stability of the core muscles (transverse abdominis, internal and external obliques, multifidus, erector spinae, ilio-psoas, biceps femoris, adductor, gluteus maximus, and rectus abdominis).

"Therefore, bracing is essential during weight training, especially when performing a squat, push-up, or complex movements that require stability to generate strength in the lower and upper limbs, respectively," he points out.

When the abdomen is not active during the execution of some exercises, pain, discomfort, or even injuries can arise. "It is essential to have a stable spine in 360 degrees, front, back, and laterally for a good performance," says the physical education professional.

Read also: Exercise for slimming the waist

Differences between vacuum and bracing

If you know some techniques for strengthening the abdominal muscles, you have probably heard about the vacuum. But, according to Ingrid, the two are not the same thing.

"Bracing refers to the process of activating all the muscles of the abdominal wall without sucking or shrinking the belly. Vacuuming became very well known with Arnold Schwarzenegger, as well as other bodybuilders who have included the technique in their training. The practice means exactly to generate a vacuum in the abdominal region, through breathing practices that promote the opening of the associated ribsThe objective is the activation of the transversal abdomen, the reduction of intra-abdominal pressure and consequently the waist circumference", he explains.

Does Bracing lose weight?

According to Ingrid, bracing is not able to eliminate abdominal fat, because fat loss only occurs with a change of habits that involves a number of factors, such as: exercise, healthy eating, improved sleep quality, stress reduction, among others.posture, which will contribute to the body's aesthetics, as well as the quality of life", reminds the specialist.

How to do it

First of all, bracing is not indicated right after too much food or liquid intake.

In addition, Ingrid reminds us that to do the method you must avoid breathing blocks and always maintain the physiological curvatures of the spine. Besides starting only with breathing exercises.

1. You can start practicing the maneuver lying on the ground, and later progress to any position (sitting, standing, lying down, among others);
2. After lying down, maintaining the physiological curvatures of the spine, inhale by lifting and pushing your ribs apart;
3. Then release all the air until the ribs are lowered and closed as much as possible, without losing the initial positioning of the body;
4. During the process, you will feel the activation of the abdomen, the paravertebral and pelvic muscles. From that moment on, all muscles must remain contracted, without interruption of the respiratory flow and opening of the ribs;
5. The amount and timing of training are individual adjustments, which should be considered after evaluation by a professional.

Source: Ingrid Dias , Post-doctoral Professor in Internal Medicine (UFRJ), Doctor in Sciences (UERJ), Professor at the Physical Education and Sports School of UFRJ, Coordinator of the Strength Training Laboratory (EEFD/UFRJ).