Abdominal Breathing – Get a Slimmer Waist and Flatter Stomach With This Simple Exercise

Stomach crunches were the biggest trend for those who wanted to get a flat stomach. Now, there's something new that's changed the fitness world by getting the effects of this number: stomach sucking. Stomach crunches were the biggest trend for those who wanted to get a flat stomach. Now, there's something new that's changed the fitness world by getting the effects of this number: stomach sucking.

This exercise not only strengthens the deepest muscle in your abdomen (the transverse abdominis), but also activates it.

The realization of this exercise is very simple, by contracting only the muscles. With the right performance, you'll get a slimmer waistline and other benefits, such as reduced lower back pain and better posture.

In the clinical context, the gastric vacuum exercise is known as the abdominal drawing in maneuver. Gastric emptying is actually a mainstay of Pilates and yoga and it's all about breathing.

How to do gastric emptying

For beginners, it is recommended to start with the most basic movement known as a supine stomach vacuum. Here are the steps to follow to do the stomach suction exercise:

1) Start in a lying, sitting or standing position or on all fours.

2) Your knees should be bent with your feet flat on the floor.

3) Exhale intensely as much as you can.

4) Pull your navel inward, as if trying to reach your spine with it.

5) Stay in this position for at least 15 seconds.

6) Take small breaths if you need to.

7) Repeat the same thing three to five times.