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#Back exercise for smaller waist how to#

Remember to contract your abdominal muscles while doing this. A useful cue is to imagine your belly button being pulled towards the back of your spine. You should feel your transversus abdominis contracting on your fingers.

Take a deep breath in through your nose and slowly exhale out of your mouth with your lips pursed (try imagining you’re slowly releasing air out of a tire).

This can be useful for feeling your transversus abdominis contract. Next, move them an inch (2.54 cm) inward and an inch (2.54 cm) down.

Optionally, take two fingers and place them on the top of your hip bones.

Lay on the floor with your spine neutral, knees bent, and feet flat.

This is the most well known and studied version of the stomach vacuum exercise. There are many ways to do the stomach vacuum exercise, so find which one works best for you.

How do you do the stomach vacuum exercise? SummaryĪIso known as “stomach vacuuming” and the “abdominal drawing in maneuver”, the stomach vacuum exercise targets the transversus abdominis, which is your deepest abdominal muscle.

#Back exercise for smaller waist how to#

When this muscle is stronger and you’re more aware of how to use it, you’ll be better able to protect and support your spine during exercise and everyday movements.

Thus, the stomach vacuum exercise was developed to help people practice contracting and strengthening the transversus abdominis. Since the transversus abdominis sits deep in the core, it can be hard for some people to contract it, or even feel an awareness of it. Its main roles include protecting the spine, supporting internal organs and viscera, and helping with expulsive forces (e.g., expiration, urination, defecation) ( 1, 2, 3). The transversus abdominis sits horizontally (transverse) around your abdomen, almost like a corset. This exercise is also known as stomach vacuuming, stomach hollowing, and the abdominal drawing in maneuver (ADIM). The stomach vacuum exercise is an isometric contraction of the transversus abdominis, which is your deepest abdominal muscle.