Yoga: Vacuum exercise is a simple breathing exercise which targets your inner most abdominal muscles, primarily the transverse abdominis.
The stomach vacuum exercise – Here’s how to do it
If you’re a beginner and not sure about this technique, here are some basic steps for you to follow:
Roll onto your back
Keep your knees bent with your feet flat on the ground
Slowly inhale as much air as you can and then start to exhale as much as possible while bringing your stomach in as much as possible – hold this position for at least 15-20 seconds.
As you hold onto this position, try to breathe normally.
Inhale and bring your stomach back to the starting position.
You can repeat this sequence of moves 3-5 times.
If you still have doubts about doing this technique, you can check out the video on YouTube as well.
Some tips and cautions on performing a stomach vacuum – One you’ve learned, you can work your way up to 40-60 seconds. Stomach vacuum works really well when it’s done regularly on an empty stomach. Always ensure that you warm up thoroughly and stretch after all workouts.
And yes, it’s always safe to consult a doctor before taking up any exercise program.
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