4 Point Tummy Vacuum Exercise
Overview
How to do it
- 1
Get on your hands and knees: Set up on the floor with your wrists stacked under your shoulders and your knees placed under your hips.
- 2
Keep a neutral spine: Hold your back straight and your neck in line. Do not overarch or round your back.
- 3
Breathe in deeply: Inhale through your nose and let your diaphragm expand.
- 4
Exhale and pull your belly button toward your spine: As you breathe out, tighten your abdominals and draw your belly button in toward your spine. Picture lifting your abdominal organs and pulling your navel up and in.
- 5
Sustain the contraction: Keep the hold for a few seconds while breathing normally. Stay focused on tension in your deep abdominal muscles.
- 6
Let go and repeat: Relax the contraction, then inhale. Continue for several repetitions.
Benefits
The 4-point tummy vacuum places emphasis on diaphragmatic breathing, which supports better respiratory function and oxygenation of the body.
Because it targets the transversus abdominis, this exercise helps build a stronger core that stabilizes and supports the spine.
Building the core muscles, especially the transversus abdominis, may help ease back pain by supporting proper spinal alignment and lowering strain on the lower back.
Muscles worked
Transverse abdominis، Diaphragm، Pelvic floor، Multifidus
