Crunches, push-up, squats can require time, effort and determination. However, now everyone’s doing a simpler and safer ab exercise – stomach vacuuming. Let us have a look at the concept of stomach vacuuming.
What Is Stomach Vacuuming?
Stomach vacuuming is a breathing exercise, that activates, and strengthens the transverse abdominis – your deepest abdominal muscle, by simply contracting it. If you do this right, it can help reduce lower back pain, and improve your posture. Known as the “abdominal drawing-in maneuver” in clinical settings, stomach vacuuming is not necessarily novel; because it focuses on breathing mechanics, it is a pillar of yoga and pilates.
How To Do Stomach Vacuuming?
- Work on an empty stomach.
- If you are a beginner, roll onto your back with your knees bent, and your feet flat on the mattress (Once you get used to it, you can do it sitting, kneeling or standing).
- Next, take a deep exhale, and pull your belly button in towards your spine.
- The closer you get, the greater the contraction and intensity.
- Hold this position for 15 seconds to start, progress and try holding it up to 60 seconds, taking small breaths as needed.
- Repeat this about 3-5 times.
- To make the move harder, try it on your hands and knees, sitting straight up in a chair (no back or arm rests!), or on a Swiss ball.
If practised on a regular basis, with a controlled diet and basic workout session, you will start seeing and feeling the benefits, just in a few weeks!
Stomach vacuuming??! I'm surprised (and somewhat disappointed) that as an Ayurvedic/yoga based website/page, you make no reference to this originating from the practice of yogic breathing (pranayama). It's true that if one practices certain yogic breathing methods (I refuse to call it stomach vacuuming) regularly and with the correct guidance the core will be strengthened. I speak as a Yoga teacher who has a flat, strong tummy for which I thank my daily pranayama (yogic breathing) and asana (posture) practice incorporating the breath. I'd like to add that my focus is more to do with my health - a 'flat' tummy is good for the heart, supports the lower back, spine and hips and a lot more besides. I hope my comment is taken in the spirit in which it is intended....thank you 😊
I remember this after my first baby the doctor had his girls do this !! He was right 6 weeks an we were back to our old selves !!!
Yes it will help reduce fat in a small rate..but if you wanna get abs you need to work your body off..no shortcuts \U0001f4aa
Here you go, Watch "How to do a Stomach Vacuum" on YouTube - How to do a Stomach Vacuum: https://youtu.be/N9msEniBkbU
I was running for the Dyson. I was thinking of vacuuming now anyway. Wonder if I'll have tire marks . If my stomach goes flat I can live with that.
It's actually know as kapalbhati pranayama http://youtu.be/6qT7MP6-5p8
In yoga, it's called the "breath of fire," especially when performed while in the lotus posture. When practiced on knees and hands, it's called the "cat pose." I've also learned it as a singing exercise to strengthen the diaphragm. It's been extremely effective for a few thousand years. Try yoga; it's extremely powerful.