vacuum

The vacuum exercise is a form of isometric training that focuses on the transverse abdominis muscle, which is the deepest layer of abdominal muscles that wraps around the spine and helps in stabilizing it. This exercise is also known as the stomach vacuum or standing stomach vacuum, and it does not involve any movement but rather a static hold of the abdominal muscles. To perform the vacuum exercise, stand straight with your feet shoulder-width apart and your toes pointing forward. Take a deep breath and exhale all the air out of your lungs, and then pull your belly button in towards your spine as far as possible and hold the contraction for 15-20 seconds. It is important to keep breathing during the hold, and then release the contraction and inhale to resume normal breathing. This exercise can be done standing, kneeling, or lying down, and it can also be incorporated into your regular abs workout routine. The vacuum exercise can help in improving posture, reducing waist size, and strengthening the core muscles.