Here you can learn 3 Stomach Vacuum Exercises that will shrink your waistline, improve posture, relief stress. I know, the name is quite misleading. It might give the impression of some sort of fat suction out of the stomach area or liposuction.
But, that’s not the case! It’s actually a breathing technique that activates and strengthens the transversus abdominis –the deepest muscle in the abdominal region. It’s simply done by contracting it.
Benefits of Stomach Vacuum EXERCISE
If you do this exercise properly it will not only give you sexy flat abs but also some other health perks:
1.It’s a waistline shrinker!
2.It helps to improve your posture
3.You can lift more safely
4.It improves your lungs capacity
5.It’s stress relief
How to do Stomach Vacuum Exercise
Now let’s get down to the meaty part which is actually doing the exercises. As with any exercise there are many variations so to keep things simple we have compiled the best ones that are mostly practiced.
Important note:
For all variations make sure to inhale through your nose and exhale through mouth.
Only do these on an empty stomach so as to create more space for contraction.
If you have inguinal herniation then avoid this workout.
Here are the 4 best stomach vacuum exercises.
1.THE STAND UP VARIATION
Stand up straight with your feet shoulder-width apart.
Place your hands on your hips as this will be your starting position.
Now slowly exhale as much as possible, bringing in your stomach as much you can.
Try to visual your navel touching your backbone.
Hold this position for 15 seconds. During the hold try to hold your breathe.
After the 15 seconds slowly bring your stomach back to the starting position and repeat.
Once you have practiced this exercise you can work your way up to 40 and 60 seconds hold times.
2.STOMACH VACUUM LYING DOWN
You will start this variation by lying down on your back while keeping your arms parallel to your body.
Make sure that your knees are bent and your feet are flat on the ground. Be fully relaxed.
Slowly exhale until you feel you have no air left inside your lungs and keep it contracted for 15 seconds.
After the 15 seconds slowly bring your stomach back to the starting position and repeat.
3.THE BEND OVER VARIATION
Stand straight with hands on your waist.
Slowly exhale all air while bending over until you’re bent over and looking down at the ground.
Keep your stomach contracted while standing up right again.
Still keep your stomach contracted for 15 seconds and then slowly inhale. Repeat.
Video demonstration below:
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