Lying Stomach Vacuum
- Lay on your back, with your knees up in the air and feet planted on the ground.
- Round your back slightly, so your lower back is in contact with the ground.
- Exhale, contracting your abdominals and feeling your belly button pull toward your back.
- Hold for 5-15 seconds. Make sure to breathe normally during the exercise. If you have trouble breathing you may just be “sucking in,” rather than properly engaging your core.
- Release. Repeat the exercise 4-5 times.
Hands and Knees
- Get in a tabletop position with your hands and knees on the floor.
- Round your back slightly.
- Exhale, pulling your belly button toward the ceiling.
- Hold the position for 5-15 seconds, breathing normally.
- Release. Repeat 4-5 times.
Kneeling Ab Vacuum
- Kneel, with your bottom rocked back and touching your heels.
- Exhale, pulling your belly button toward your back.
- Hold for 5-15 seconds.
- Release. Repeat 4-5 times.
Standing Ab Vacuum
- Stand with your feet hip-width apart.
- Exhale, pulling your belly button toward the wall behind you.
- Hold for 5-15 seconds.
- Release. Repeat 4-5 times.
