How to do it
Maintain a neutral pelvic position throughout the duration of the hold.
- 1
Stand upright with your feet shoulder-width apart.
- 2
Exhale all the air out of your lungs.
- 3
Expand your chest and bring your stomach in as much as possible.
- 4
Hold the vacuum for 15-20 seconds.
- 5
Inhale and return to the starting position.
Expert tip
Perform this exercise on an empty stomach and focus on deep breathing to enhance core engagement.
Common mistakes
- ✕Hunching the shoulders forward
- ✕Leaving residual air in the lungs
- ✕Bending forward at the waist