The stomach vacuum exercise is a great way to engage and strengthen your core muscles. Here's how you can do it: 1. Start by lying down with your feet shoulder-width apart. 2. Take a deep breath in, expanding your belly out and then exhale completely, pushing all the air out of your lungs. 3. While keeping your mouth closed, try to pull your belly button in towards your spine as much as possible. Imagine trying to touch your belly button to your backbone. 4. Hold this position for 15-20 seconds,
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The stomach vacuum exercise is a great way to engage and strengthen your core muscles. Here's how you can do it: 1. Start by lying down with your feet shoulder-width apart. 2. Take a deep breath in, expanding your belly out and then exhale completely, pushing all the air out of your lungs. 3. While keeping your mouth closed, try to pull your belly button in towards your spine as much as possible. Imagine trying to touch your belly button to your backbone. 4. Hold this position for 15-20 seconds,
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Shrink Your Waist & Fix Your Back in 30 Days! (Stomach Vacuuming Challenge)Did you know that training your transversus abdominis (TVA) can make your waist smaller AND relieve lower back pain? This simple stomach vacuuming exercise strengthens your deep core, stabilizes your spine, and improves posture—no equipment needed!How to do it:✅ Exhale all air out✅ Pull your belly IN as if trying to touch your spine✅ Hold for 5-10 seconds✅ Repeat 3-5 timesTry this for 30 days and see the difference! Tag a
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When dealing with osteoporosis or osteopenia during vacuuming, it’s crucial to maintain a neutral spine, as you would in your daily activities. Keep the vacuum close, use short motions, and stagger your legs. Shift your weight forward and backward to engage your legs properly. Remember to hinge from the hips, not the waist. This spine position isn’t just essential while vacuuming but throughout all your housework routines. COMMENT “STRONGER” below to access the FREE Stronger Bones Masterclass an
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