The stomach vacuum workout is an excellent approach to strengthen your abs while also improving your posture and safeguarding your internal organs. This exercise can be performed in practically any posture, including standing, sitting, and kneeling. To complete the workout, simply exhale all of the air in your body while pulling in your stomach. Maintain this position for at least 5 seconds.
Method 1: Performing the Exercise
Step 1: Begin by standing tall with your feet shoulder-width apart. There are numerous ways to position yourself for this exercise, but standing up straight is a good place to start. Keep your back straight and your shoulders back to avoid sagging, but avoid standing in an uncomfortable position.
- This exercise can also be done on your back, stomach, sitting, or kneeling.
Step 2: Slowly inhale via your nose. Fill your lungs with air by taking a big breath in. Breathe in slowly for about 3-5 seconds.
- If your nose is stuffy, take slow, deep breaths through your lips.
Step 3: Exhale via your mouth until there is no more air in your lungs. Exhale slowly while pulling your tummy muscles inward and holding until ready to inhale again. After that, relax your muscles. It’s critical that you expel air through your mouth rather than your nose, as this provides you more control over your breathing. Exhale slowly until there is no more air in your lungs.
- It may also good to try to exhale all of the air in about 3-5 seconds, which will help you time your breathing.
- Exhaling through your mouth allows you to expel more air from your body.
- As you tense your abdominal muscles, you may wish to add a pelvic floor raise.
Step 4: Suck as deeply as you can into your belly button. Suck in your stomach as far as it will go while exhaling. Imagine flattening your belly button on your backbone to get a sense of how your stomach should look.
- It’s fine if you can’t suck your stomach in very far! This phase needs practise and will get better with time.
Step 5: If you want to continue inhaling and exhaling, hold this position for around 20 seconds. If you’re just starting out, you might only be able to hold it for 5-10 seconds. It is critical that you continue to breathe regularly during the exercise, so don’t hold your breath.
- Regular practise of this exercise can help you raise the amount of time you can hold your breath and stomach for, eventually reaching a maximum of 60 seconds.
- Some people try to breathe normally while holding the position, while others strive to hold their breath the entire time. Do not let your stomach muscles relax.
Step 6: Repeat the motion by breathing in while releasing your stomach. Take a deep breath in and relax your muscles. Allow your stomach to return to its natural position and expand as your lungs fill with air. Begin again with another stomach vacuum while exhaling and sucking in your stomach.
- Throughout this workout, make sure to breathe normally.
- Remember to take it gently and cautiously, and to keep an eye on your breathing.
Step 7: Perform this workout five times before taking a rest.] People who have done this exercise before may do it 10 times before quitting, but start with 5 times. Breathe in deeply and exhale deeply each time, counting the seconds you can hold it in your stomach.
- You may need to break up the stomach vacuums by doing two and then taking a one- or two-minute rest before performing three more.
Method 2: Choosing a Position
Step 1: Exercise standing up to ensure proper posture. Stand with your feet shoulder-width apart and both flat on the ground. As you breathe in, keep your back straight.
- This can be done while waiting in line at the store or while preparing a meal in the kitchen.
Step 2: For your convenience, perform stomach vacuum exercises while sitting. You can do these exercises to strengthen your body even while you’re driving or sitting at work. Place your hands beside your thighs and sit up straight in your chair (if possible). Relax your shoulders, keeping them down and slightly pulled back. Begin by gently inhaling and exhaling all of the air in your lungs, then sucking in your stomach and holding the position.
- It’s extremely crucial to maintain good posture while completing this exercise while seated.
Step 3: For regulated stomach vacuum workouts, lie down on your back. Bend your knees and place your feet flat on the ground with your back flat on the ground. To begin the practice, place your hands on either side of your body and begin deep breathing.
- There is no specific location where your feet should be; as long as your body is comfortable on the ground, you are in the correct position.
- You can also round your back slightly forward to make this exercise more effective.
Step 4: Kneel on the ground for a more secure workout position. Place your hands on the ground, palms down, just below your shoulders. Your knees are also on the ground, forming a 90-degree angle with the floor. Bend your feet so that your toes are on the ground and your heels are off. While holding this position, take deep breaths and suck in your stomach.
- As you hold this stance, look down at your hands.
- Make an effort not to arch your back.