1. Vacuum
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Begin by lying on your back with knees bent and arms beside your body. This exercise is best performed on an empty stomach. Breathe in deeply and exhale through your mouth while drawing your abdominals toward your spine, expelling all air from your lungs. Gravity assists you here. Hold for 15 seconds, then release. Extend the hold time up to one minute if you feel ready. Repeat 3 to 5 times. Each session should last at least 2 minutes. If you have digestive or health issues, perform this exercise carefully. It increases internal abdominal pressure, which can be dangerous for those with specific conditions. Avoid if you have cardiac problems, disc herniation, or asthma.
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