Stomach Vacuum

What is Stomach Vacuum? Stomach vacuum is an isometric abdominal exercise that involves contracting the transverse abdominis muscle to pull in the stomach and create a vacuum-like effect. This exercise helps in strengthening the core muscles and improving posture.

Tutorial

1. Stand upright or sit in a comfortable position.
2. Exhale all the air from your lungs.
3. Expand your chest and pull your stomach in as much as possible.
4. Try to bring your navel as close to your spine as you can.
5. Hold this position for 15-20 seconds while breathing normally.
6. Release and repeat for multiple sets.

Common Mistakes

• Holding your breath: Remember to breathe normally throughout the exercise.

• Not pulling in enough: Make sure to engage your transverse abdominis fully by pulling in your stomach as much as possible. - Arching your back: Keep your back straight and avoid arching to prevent strain.

Tips for Better Results

• Practice regularly: Consistency is key to seeing improvements in core strength and posture.

• Start with shorter holds: Begin with shorter holds and gradually increase the duration as you build strength. - Combine with other exercises: Incorporate stomach vacuum into your core workout routine for better results.

Muscles Worked

• Transverse abdominis - Internal and external obliques - Rectus abdominis