Скачать или смотреть How To Do Stomach Vaccum Exercise At Home | Detailed Video

The stomach vacuum exercise is a popular technique for strengthening the core muscles, particularly the transverse abdominis. This muscle plays a crucial role in stabilizing the pelvis and spine. Here's how to perform the exercise:

How to Perform Stomach Vacuum Exercise

1. **Starting Position**:
Stand up straight, sit down, or get on your hands and knees (all positions work).

2. **Exhale**:
Breathe out slowly, expelling all the air from your lungs.

3. **Draw In Your Stomach**:
Pull your belly button in towards your spine as far as you can. Imagine trying to touch your navel to your back.

4. **Hold the Position**:
Maintain this contraction for 15 to 30 seconds. Focus on holding your breath if comfortable, but do not force it.

5. **Release**:
Gradually relax your stomach muscles and breathe normally.

6. **Repeat**:
Aim for 3 to 5 sets, and increase the duration as you become more comfortable with the exercise.

Tips for Effectiveness

**Practice Regularly**: Incorporate the stomach vacuum into your routine 3-4 times a week for best results.
**Mind Your Form**: Keep your back straight and avoid arching it to ensure proper engagement of your core.
**Progress Gradually**: Start with shorter holds and increase the duration as your strength improves.

Benefits

Strengthens the core and improves stability.
Can help reduce waist circumference over time.
Enhances posture and spinal alignment.

Precautions

Avoid if you have any existing back or abdominal injuries.
Consult a healthcare professional if unsure about the exercise's suitability for you.

Incorporating the stomach vacuum into your fitness routine can enhance your core strength and overall stability