1. Vacuum
The starting position is a backwards lying down position with the knees bent and the arms at the sides of the body. It is best to perform this exercise fasted.Take a deep breath in and, while pressing your front abdominal wall into your spine, exhale through your mouth, releasing as much air as you can from your lungs. You benefit from gravity in this situation. Spend 15 seconds in this position, then release. As long as you feel safe doing so, you can gradually increase the “expiration” time to one minute.3 to 5 repetitions.2 minutes or longer for the workout.Exercises known as “vacuums” should be done carefully if you have any stomach or health difficulties.This exercise raises intraabdominal pressure, which may have detrimental effects on diseased organs. Exercise is not recommended for people with heart problems, herniated discs, or asthma.
zi ang