Blog Post

Core Workouts - Tummy Vacuums

13th Nov, 2017

We can't all afford the time and expense of a gym membership, or a home gym. These 5 exercises have been identified as some of the best exercises that a normal person like us can do with a minimum of expense involved.

Tummy Vacuums

These are a simple, yet powerful core-conditioning exercise.  Working this muscle can also increase cardiovascular endurance, lessen the incidence of low back pain, help prevent certain leg injuries, even eliminate incontinence. Moreover, tummy vacuums will do more to “flatten” your abs than most other exercises.

  1. Start on your hands and knees with your back straight.
  2. Gently tighten your abdominal muscles to draw your navel in towards your spine; hold for 10 seconds and relax for 10 seconds.
  3. Make sure that your spine does not move at all throughout the exercise. The tendency will be to let the spine sag during the rest period and to excessively round the spine in the active periods of this exercise. A dowel placed down the middle of the back helps to maintain the neutral curvatures of the spine in both the active and rest phases. Performing this exercise while occasionally glancing at a mirror on the side helps maintenance of proper form, also. Be careful not to perform any symmetrical, bilateral exercise with the head turned toward one side throughout the exercise. 

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