Initial position: lying on the back, legs are bent at the knees, arms down on both sides of the body. This exercise should be done on an empty stomach.

Take a deep breath, exhale through the mouth releasing the air from your lungs as much as possible while pressing the front wall of the abdomen into the spine. In this position, gravity helps you. Stay in this position for 15 seconds and relax. Gradually, you can bring the duration of “expiration” to one minute, as long as you feel comfortable doing so.

Reps: 3–5 times.

Workout duration: 2 minutes or more.

Those experiencing health or stomach issues should be careful while performing the ’vacuum’ exercises.This exercise increases the intra-abdominal pressure that can affect unhealthy organs negatively. The exercise is contraindicated in asthma, herniated spine and heart disease.

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