VACUUM
TARGETS /// inner abs, abs (primary); obliques (secondary)
EQUIPMENT /// none
The vacuum is the most effective exercise for tightening the midsection and decreasing its diameter. It also improves overall abdominal control, which can translate to stronger lifts and a reduced chance of injury.
[1]Stand tall with your hands on your hips, and your feet positioned shoulder-width apart.
[2]Exhale all the air from your lungs and hold your breath, while simultaneously expanding your ribcage and pulling your belly button upward and inward. Hold for a minimum of 10 seconds, or up to 30 seconds.
VARIATION
Lying vacuum (easier) Lie flat on your back with your pelvis rolled forward, knees bent, and feet flat on the ground. Perform the vacuum as you would standing.
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