How To Do A Stomach Vacuum - Train Your Transverse Abdominis

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Setup 0:23
- Start with lying on your back
- Be careful not to over tuck your tail
- Keep a neutral pelvis
- Release tension in your shoulders and neck
Exercise 1:20
- Inhale using your diaphragm
- Expanding rib cage, trunk, and back
- Full inhalation
- Exhale slow and controlled
- Exhale through your mouth
- After releasing all of your air, tighten core position
- Repeat process
- Practice this with holding breath after exhaling

Thank you to Serene for filming this video, be sure to check out her instagram here:

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“How To Do A Stomach Vacuum - Train Your Transverse Abdominus”


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[wendytang]

I have practiced for 5m every day for about 60 days. It really works. Thanks, mind pump team!

[erikittya]

Finally, somebody explains wonderfully how to perform this exercise. Thank you SO

[myjciskate]

Mind Pump has some of the best content on YouTube!

[luvmysuperkids]

I'm so psyched to get a slim stomach again at 50+ after 3 kids! Thank you so very much for sharing this!!! 🔥💖

[liv_fit]

This is the best explanation I’ve heard in all the years I’ve tried this. I finally feel like I’m doing something right.

[Nikky_Wachira]

Practising this and it felt/feels so calming and soothing! Thank you so much!

[bash]

Thanks so much for taking the time to give such detailed information. This is truly the best demonstration I've seen. Excellent job.

[IvanaChapman]

Good video! I prefer the bentover position for beginners. The weight of the belly gives you something to resist.

[frankenstein]

I did 5 stomach vacuums for 15 seconds before getting out of bed because I read that's the best time to do them. Is that true? Should I keep doing this?

[forsaken]

Beautiful as always Serene. 😍 love the way you teach and give tips, thanks.

[jonnuanez]

These exercises are very similar to proper singing warmup exercises for the diaphragm. Thank you.

[Forenzikproductions]

I am going to start this because I realized I don’t have a lil gut that I can’t get rid of, it’s my an muscles that are so crazy weak I never trained my core, EVER.

[edward]

Great video.... Using for my patients now... thank you!

[memorybotsh]

Would you please do pregnancy workouts too. I believe all your workouts are well researched

[fluffbuttbuns]

I have to watch this like a million times to finally nail it😂

[bobbobert]

I have this from birth. I never really had much results but I know I need to have the discipline to do this everyday for a few years.

[sudwivedi]

Great and timely post - about a month ago (as I realized i was gaining around my waist, I gave these at try). However, I ended up tucking the tail bone (out of instinct based on other ab work) - what are the implications of tucking the tailbone and flattening the back ?? Does that work other core muscles besides the TVA?

[belgianbrussels]

is it possible (and better when we read about all the benefits of nasal breathing) to exhale with the nose ?

[flaviobondioli]

So... the stomach vacuum starts when exhaling all the air stored, and ends when we return on diaphram breathing

[TheMaliboo]

Truly appreciate the detail in directions in this video. Thank you.