Stomach Vacuum Exercise

 Vacuuming Your Stomach Is the Easiest Way to Get Flat Abs

The stomach vacuum exercise is a great way to strengthen your abs, helping to improve your posture while also protecting your inner organs. You can do this exercise from almost any position, including standing, sitting, and kneeling. Just exhale all of the air in your body while pulling in your stomach to perform the exercise. Make sure to hold this position for at least 5 seconds.

1.Start by standing up straight with your feet shoulder-width apart. There are lots of ways you can position yourself for this exercise, but standing up straight is a simple way to begin. Keep your back straight and your shoulders back so that you're not slumping, but avoid standing in a way that's uncomfortable.

 You can also do this exercise on your back, on your stomach, sitting down, or kneeling.

2.Breathe in through your nose slowly. Take a deep breath in, filling your lungs up with air. Go slowly, breathing in for roughly 3-5 seconds.

If your nose is congested, breathe in slowly through your mouth.

3.Exhale through your mouth so there’s no air left in your lungs. Exhale slowly as you pull your stomach muscles inward and hold until you are ready to inhale again. Then, relax your muscles. It’s super important that you let out the air through your mouth instead of your nose, since this gives you more control over your breathing. Exhale slowly until there isn’t any air left in your body.

It may help you to try to exhale all of the air in roughly 3-5 seconds as well, helping time your breathing.You're able to get rid of more air in your body by exhaling through your mouth.You may also want to add a pelvic floor lift as you contract your abdominal muscles.

4Suck in your belly button as far as possible. While you are exhaling, suck in your stomach as far as it will go. To visualize what your stomach should look like, picture flattening your belly button against your backbone. If you can’t suck your stomach in very far, that’s okay! This step takes practice and will improve over time.

5.Hold this position for roughly 20 seconds if you are going to continue inhales and exhales. If you’re just learning this exercise, you may only be able to hold it for 5-10 seconds. It is important to continue breathing normally during the exercise, so don’t hold your breath.

Practicing this exercise regularly will help you increase the amount of time you can hold in your breath and stomach, eventually reaching as long as 60 seconds.

Some people hold their breath the entire time they’re holding the position, while others try to breathe normally. Do not relax your stomach muscles.

6.Breathe in while releasing your stomach to repeat the process. Relax your muscles and take a nice breath in. Relax your stomach back to its original position, and allow it to expand as your lungs fill with air. Start over again with another stomach vacuum as you exhale and suck in your stomach.Make sure to breathe normally throughout this exercise.Remember to do this slowly and carefully, monitoring your breathing.

7.Do this exercise 5 times before taking a break. People with more experience doing this exercise may do it 10 times before stopping, but start off with 5 times. Breathe in deeply and exhale deeply each time, counting the seconds of how long you’re able to hold in your stomach.

You may need to break up the stomach vacuums, doing 2 and then taking a 1- or 2-minute break before doing another 3.

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