Vacuum Exercise

This exercise is a good abs workout for targeting the transverse abdominal muscles. Make sure to concentrate on blowing all your air out to intensify the contraction. This workout can also be done from a kneeling position as well.

1. Stand comfortably, slightly bent your knees with your back slightly arched.
   
   
2. Inhale as deeply as possible.
   
   
3. Exhales as you blow out every last ounce of air. As you do so, round your back by pulling your belly button into your spine and dropping your chin to your chest.
   
   
4. Once you've blown out all of the air, hold the position and breathe through pursed lips for another 5 to 10 seconds.
   
   
5. Inhale as you extent your spine and repeat for the desired amount of repetitions.
   
   

• Lateral Bridge
• V-Ups