9. The Stomach Vacuum:
Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate.
1. This is similar to what we call the cat stretch pose. This is also known as the four-point, transverse-abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat:
- Go down to the ground on all fours, supporting your body on your hands and knees.
- Inhale deeply and loosen your abdomen.
- As you exhale, tighten the abdomen muscles.
- Hold this position for 15-30 seconds.
- Repeat the process.
2. Another type of stomach vacuum exercise is elevators. Here’s how to do it:
- Sit on a chair. Imagine your belly to be an elevator that’s moving up.
- Now inhale deeply using only your nose and think that it’s the first floor.
- Breathe out using your mouth and simultaneously push your belly towards your spine, imagining that you are going up to the fifth floor.
- Breathe out fast five more times, squeezing your abs every time you exhale.
- Repeat the same five more times.
3. You can try standing pelvic tilts. This is another form of stomach vacuum exercise.
- Stand with your legs hip width apart and bend your knees slightly.
- Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time, roll your hips out in the front.
- Do five to six sets.
10. Captain’s Chair:
- Sit on the chair with your spine straight and shoulders relaxed.
- Keep both hands beside you with your palms by the side of your hips, facing downward.
- Inhale deeply.
- As you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for five seconds.
- Don’t bend forward and arch your back.
- Bring down your legs slowly and repeat.
11. Bending Side To Side:
- Stand erect with your feet together and keep your hands to the sides.
- Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the
- position for 15 seconds.
- Return to the original position.
- Now bend to the left, and retain the position for another 15 seconds.
- Slowly, you may increase the holding time to 30 seconds.