2) The Quadruped Vacuum
The quadruped vacuum exercise is the next exercise which you should perform once you are through the supine vacuum exercise. It seems a little bit more difficult because here the body weight is transferred to your hands and knees and you lie against the gravity. You can proceed with the quadruped vacuum just after performing 60 seconds on the supine vacuum exercise.
- Positioning and Steps
- You’ve to start in the quadruped position by adjusting your posture such that your shoulders lie just above your elbows and wrist and the hips just above your knees.
- Make sure that the whole body weight lies on the knees and the wrist. The neck should neither be in strain nor held loose, it must be in a balanced or neutral position.
- After this, the remaining steps are the same as that of the supine vacuum exercise. You’ve to exhale out as much as the air you can and then make sure to bring your navel in so that the front to back dimension decreases considerably.
- Hold in this position for 30-60 seconds and continue with 4-6 sets.
- Precautions and Points to remember while performing Quadruped Vacuum exercise.
- Sometimes, because of incorrect posture some people might feel some problems in the back like, pain in the spine. Please make sure you follow the exact posture and inhale and exhale small portions of air if you feel any suffocation or breathlessness.
- The ideal time for performing Quadruped Vacuum exercise
- It is preferred just after performing the supine vacuum exercise for beginners so that they can maintain their posture correctly.
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