The abdominal vacuum (or "stomach vacuum") is a powerful exercise that helps you strengthen your abs, improve posture and protect your internal organs. You can perform it in different positions, including standing, sitting or kneeling. The exercise is simple and consists of throwing all the air out of the body while pushing the belly firmly inwards. Try to keep your abdomen contracted for at least 5 seconds.
Steps
Method 1 of 2: Perform the Exercise
Step 1. Begin in a standing position with your legs slightly apart and feet aligned with your shoulders
There are several positions to perform this type of exercise, but starting from a standing position is simpler. Keep your back straight and your shoulders pointing back to keep your torso from falling forward, but try not to tense yourself up.
You can also vacuum while sitting, kneeling, or lying on your stomach or back
Step 2. Inhale slowly through the nose
Take a long, deep breath to fill your lungs with air. Breathe slowly trying to prolong the inhalation for 3-5 seconds.
If you have a stuffy nose, you can slowly inhale through your mouth
Step 3. Breathe out through your mouth with the intent of completely emptying your lungs
Slowly exhale as you squeeze your abdominal muscles and hold them tight until you are ready to inhale again. At that point, relax your abdomen. It is important to get the air out of your mouth and not your nose, as this will help you control your breathing better. Breathe out very slowly until you have let all the air out.
- You can try to exhale in 3-5 seconds to make the exercise easier and keep a steady pace.
- By exhaling through your mouth, rather than through your nose, you will be able to push out more air.
- As you exhale, you can try to contract the pelvic floor muscles as well as those of the abdomen.
Step 4. Pull the navel in as far as you can
As you exhale, try to push your abdomen as far as possible towards your spine. You can help yourself by imagining that you want to flatten your navel against your spine.
If you can't pull your belly in very much, that's okay anyway. This step takes practice and will improve over time
Step 5. Hold the position for about 20 seconds if you intend to continue inhaling and exhaling while keeping the abdomen contracted
The first few times you perform the exercise, you will likely be able to hold the position for only 5-10 seconds. It is important to continue breathing normally, so be careful not to hold your breath.
- If you vacuum regularly, you will be able to hold your breath and abdomen longer and longer, until you reach a time of 60 seconds.
- Some people choose to hold their breath as long as they hold the position, while others prefer to breathe normally. Either way it doesn't relax the stomach muscles.
Step 6. Inhale as you relax your abdominal muscles, then repeat the exercise
Relax your abdominal muscles and inhale deeply. Relax the abdomen by returning it to its original position and allow it to expand as the lungs fill with air. Repeat the exercise by pulling your belly back as you slowly exhale.
- It is important that the rhythm of your breathing is regular as you perform the exercise.
- Proceed slowly and carefully, keeping your breathing monitored.
Step 7. Do the exercise 5 times in a row before taking a break
Long-time practitioners can do up to 10 reps before stopping, but if you're a beginner it's best to start with 5 reps. Inhale and exhale deeply each time and count how many seconds you can keep your abdomen contracted.
The first few times you may need to stop the 5-rep series to take a break. For example, you could do the exercise 2 times and then pause for a couple of minutes before repeating it 3 more times
Method 2 of 2: Choose the Starting Location
Step 1. Perform the exercise while standing to make sure you are maintaining the correct posture
Line your feet up behind your shoulders and make sure the whole plant is resting flat on the floor. Keep your back straight as you inhale.
You can do the vacuum even while you are in line at the supermarket or while you are cooking
Step 2. Perform the exercise while sitting while doing more
You can practice the vacuum to strengthen the body even while sitting in the car or at a desk. Straighten your back and place your hands next to your thighs (if possible). Relax your shoulders and bring your shoulder blades together slightly. Breathe in slowly and empty your lungs completely with a long exhalation, then pull your navel in as far as possible and keep your abdomen contracted.
If you perform the exercise while sitting, it is very important to make sure you maintain the right posture from start to finish
Step 3. Perform the exercise lying on your back to better control your movements
Lie down, bend your knees and make sure your back and feet are snug against the floor. Keep your arms extended at your sides and start taking long, deep breaths to prepare for the exercise.
- The feet don't have to be placed in a specific point, what matters is that you feel comfortable.
- You can lean your body forward slightly to make the exercise even more effective.
Step 4. Do the exercise on your knees for a stable position
Place your hands flat on the floor lining them up behind your shoulders. The legs must be bent 90 ° and the knees must be exactly under the hips. Curl your feet so that your toes are pointing against the floor and your heels pointing towards the ceiling. Breathe deeply, pull your belly in and keep your abdominal muscles tight.
- Look down at your hands as you perform the exercise.
- Be careful not to arch your back.
