How to do: Stomach Vacuum

Step-by-step instructions

1. 1To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
2. 2Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
3. 3One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
4. 4Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
5. 5Repeat for the recommended amount of sets.

Photos & base instructions from the open-source Free Exercise DB (public domain).