Stomach Vacuum - Fundamental
Recommendations: 2-3 Sets, 20-30 Dur
Beginner Abdominals Stretching Body Only Gym Home
Purpose: This exercise helps contract the stomach muscles.
Benefits: The stomach vacuum is essential for toned, six-pack abs.
Stand relaxed in an upright position with your feet about shoulder-width apart. You can either put your hands on your hips or let them hang at your sides. Slowly inhale as much air as you can. This is the starting position. Start to exhale the air and, at the same time, suck in your stomach trying to have your navel touch your spine. Hold the contraction for about 20 seconds while trying to breathe normally. Return to the starting position by inhaling as much air as possible. Repeat for the required number of repetitions.
The abdominals consist of the abs and the obliques. The obliques and upper abs are both involved in to movements to the side. Barbell side bend exercises are simple enough that virtually anyone can use this technique safely and easily, either at home or at the gym.
Step 1
Stand relaxed in an upright position, feet about shoulder-width apart, hands on your hips. Slowly inhale as much air as you can.
Stand relaxed in an upright position with your feet about shoulder-width apart. You can either put your hands on your hips or let them hang at your sides. Slowly inhale as much air as you can. This is the starting position.
Step 2
Exhale the air and, simultaneously, suck in your stomach. Pause for 20 seconds while trying to breathe normally.
Start to exhale the air and, at the same time, suck in your stomach trying to have your navel touch your spine. Hold the contraction for about 20 seconds while trying to breathe normally.
Step 3
Return to the starting position, inhaling as much air as possible.
Return to the starting position. Stand relaxed in an upright position with your feet about shoulder-width apart. You can either put your hands on your hips or let them hang at your sides. Slowly inhale as much air as you can.