Standing Abdominal Vacuum
Standing, breathe all the air out and draw the navel in toward the spine, then hold the belly hollow; a drill for the deep transverse abdominal muscle.
How to do it
Setup
Standing tall, feet hip-width, hands on the hips or resting on the thighs with a slight forward lean.
Steps
- Breathe out fully through the mouth.
- Draw the navel in and up toward the spine as far as it goes.
- Hold the belly drawn in while breathing lightly, then let it go.
Common mistakes
Holding the breath until the face reddens: keep light breaths going under the draw-in. Sucking in by lifting the chest: the ribs stay down and only the belly draws in. Rounding forward to squeeze harder: stand tall and let the belly do it.
Breathing
Empty the lungs first, then light breaths through the hold.
