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!