9. The Stomach Vacuum:
How To Do
- This is similar to what we call the cat stretch pose. This is also known as the four-point, transverse-abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat:
- Go down to the ground on all fours, supporting your body on your hands and knees.
- Inhale deeply and loosen your abdomen.
- As you exhale, tighten the abdomen muscles.
- Hold this position for 15-30 seconds.
- Repeat the process.
- Another type of stomach vacuum exercise is elevators. Here’s how to do it:
- Sit on a chair. Imagine your belly to be an elevator that’s moving up.
- Now inhale deeply using only your nose and think that it’s the first floor.
- Breathe out using your mouth and simultaneously push your belly towards your spine, imagining that you are going up to the fifth floor.
- Breathe out fast five more times, squeezing your abs every time you exhale.
- Repeat the same five more times.
- You can try standing pelvic tilts. This is another form of stomach vacuum exercise.
- Stand with your legs hip width apart and bend your knees slightly.
- Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time, roll your hips out in the front.
- Do five to six sets.
Seated stomach vacuum, functional stomach vacuum.
If you are suffering from any heart or lung ailment, it is best to avoid performing this exercise.
This exercise must be performed only on an empty stomach, as doing otherwise might lead to indigestion.