If you want to firm up your abs or just want to look good on your next beach vacation, then follow these steps and you’ll soon look like a diva. The transverse abdominal is a very important muscle and is the deepest innermost layer of all abdominal muscles, as it helps in proper balance, stabilises the lower back during heavy lifting, and flattens the stomach.
These stomach vacuum exercises are simple abdominal moves that target the transverse abdominis that lies under the rectus abdominis (the six-pack stomach muscle) and is responsible for several important functions of the body; the transverse abdominis helps in an erect posture, stability, protects the inner organs and helps in breathing.
—The writer is master trainer, Zen Sports & Fitness.
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These stomach vacuum exercises can be your key to get those washboard abs you’ve always dreamt of
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Lying stomach vacuum:
- Lie on your back with your knees and hips flexed, keep your feet flat on the floor.
- Take a deep breath in and exhale forcefully drawing your navel towards the spine.
- Hold the contraction for 20 seconds and relax.
- Repeat the same six times, holding minimum 20 seconds every time.
Seated stomach vacuum
- Sit straight on a flat bench, keeping your feet flat on the floor.
- Place one hand on lower abdominus and the other hand on your lower back.
- Take a deep breath and exhale forcefully drawing your navel towards the spine assuming that the navel touching your back hand.
- Contract your lower abs and hold that position for 20 seconds.
- Return to the starting position and repeat the same exercise six times.
Standing stomach vacuum
- Stand straight with your feet shoulder width apart, with your hands on your hips.
- Now gradually inhale as much air as possible and then start to exhale as much as possible. This is the starting position. Hold this position and try to visualise your navel touching your backbone.
- Squeeze and hold this for around 20 seconds, while breathing normally throughout.
- Inhale and bring your stomach back to the starting position.
- Repeat the same, at least 6-8 times, holding for 20 seconds for each repetition.
Kneeling down stomach vacuum:
- Place your knees and hands on the floor.
- Gradually inhale as much air as possible.
- Suck in your belly while you exhale deeply.
- Try to expand your lungs and squeeze your belly as tight as possible and feel your stomach.
- Hold in this position for about 20 seconds and release your breath.
- Repeat the exercise 6-8 times.
