1. Vacuum
Begin by positioning yourself flat on your back with knees bent and arms relaxed alongside your body. This revolutionary exercise works best on a completely empty stomach. Take a deep breath and forcefully exhale through your mouth while powerfully drawing your abdominal muscles toward your spine, expelling every bit of air from your lungs. Gravity becomes your ally during this movement. Maintain this position for 15 seconds before releasing. Gradually extend the hold duration up to one full minute as your strength improves. Complete 3 to 5 repetitions. Each training session should span at least 2 minutes. Exercise extreme caution if you experience digestive issues or underlying health conditions. This technique significantly increases internal abdominal pressure, potentially causing harm for individuals with specific medical concerns. Completely avoid if you suffer from cardiac problems, herniated discs, or asthma.
