How to Get a Flat Belly with the Stomach Vacuum Exercise

Crunches were once considered the best way of flattening the abs in the past, but times have changed. According to fitness experts, there’s a new exercise that works far better – stomach vacuuming.

Stomach vacuuming hasn’t been in the spotlight like stomach crunches and isn’t anything like your regular ab exercises. It’s actually a breathing exercise that can activate all the muscles in your abdomen including the deepest one – the transverse abdominus. By contracting the muscle, you will be able to strengthen it and flatten your belly, while also relieving low back pain and improving your posture. The exercise might not have been popular until recently, but it has been used in Yoga and Pilates for a long time. Here’s how to perform it:

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Go down on the floor and bend your knees while putting your feet firmly on the floor. Now, exhale as hard as you can, then pull your belly button in and hold the position for 15-20 seconds (or as much as you can in the beginning). You’re allowed to take minor breaths when you need to and you should repeat the exercise 3-5 times. Start with 20 seconds in the beginning and work your way up to a full minute of holding the position.

The best time for the stomach vacuum exercise is in the early morning while you’re still lying in bed. You should also make sure to do it on an empty stomach. Pull your belly button in as hard as you can, and constantly extend the duration of the process every day for a bit. Once you pass the beginner stage, you can move on to a more advanced one. Instead of performing the exercise in your bed, sit on a chair with no back or arm rests and do it, or get a Swiss ball and try the exercise on it. The stomach vacuum exercise should be done every day for best results, but it won’t work on its own. If you really want to lose weight, you need to put yourself on a healthy diet as well which will make your abs attractive.