How Can Stomach Vacuuming Help Build Flat Abs?

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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?

  1. Work on an empty stomach.
  2. 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).
  3. Next, take a deep exhale, and pull your belly button in towards your spine.
  4. The closer you get, the greater the contraction and intensity.
  5. Hold this position for 15 seconds to start, progress and try holding it up to 60 seconds, taking small breaths as needed.
  6. Repeat this about 3-5 times.
  7. 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!