Stomach Vacuum is an exercise that helps to strengthen and tone the abdominal muscles. It is done by standing with feet shoulder width apart and hands on hips. Slowly inhale as much air as possible, and then start to exhale while bringing the stomach in as much as possible and holding for 20 seconds. Visualize your navel touching your backbone during the contraction. This exercise can be done for longer than 20 seconds, and can be increased up to 40-60 seconds with practice. The recommended amount of sets should be followed for best results.
To incorporate the Stomach Vacuum exercise into your workouts, you can follow these steps:
1. Warm up: Begin your workout with a 5-10 minute warm-up, such as light cardio or dynamic stretches, to prepare your body for exercise.
2. Include it in your core routine: The Stomach Vacuum exercise primarily targets the abdominal muscles. Therefore, you can include it in your core routine, along with other exercises like planks, crunches, and Russian twists.
3. Perform the exercise: Follow the instructions mentioned earlier to perform the Stomach Vacuum exercise correctly. Stand straight with your feet shoulder width apart and hands on hips. Inhale deeply, then exhale while bringing your stomach in as much as possible, holding the position for 20 seconds. Visualize your navel touching your backbone during the contraction.
4. Increase duration gradually: As you become comfortable with the exercise, gradually increase the duration of each hold. Start by aiming for 30 seconds, then work your way up to 40-60 seconds with practice. This will help challenge your abdominal muscles and improve their strength and endurance.
5. Set and repetition recommendations: Aim to perform the Stomach Vacuum exercise for a recommended amount of sets. It is generally advisable to start with 2-3 sets and gradually increase as you progress. Take short breaks between sets to recover.
6. Combine with other exercises: For a well-rounded workout, you can combine the Stomach Vacuum exercise