3) The Seated Vacuum
This exercise is rather more complicated and tough as compared to the previous two vacuum exercise. Here we will be taking the role of gravity into account and in spite of using only the back muscle, we will incorporate the muscles which aid in sitting also.
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- Positioning and Steps
- Sit on a flat surface by making sure that your posture is straight, such that your spine remains straight, and your thighs should be perpendicular to the spine and legs and parallel to the floor.
- Simply, follow the steps of exhaling the air out of your body as much as you can and try to draw the navel in and hold in that position for 30-60 seconds and you can repeat it 3-8 times.
- Points to remember while performing Seated Vacuum exercise.
- To enhance the effects of this exercise, you can replace the flat surface on which you’ll sit on an unstable surface, and try to make your posture as stable as you can and perform the steps again.
- This will not only train other muscles but also will help you to be more focussed on the training of the TVA.
Continued on the next page…
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