4-Point Tummy Vacuum
The 4 point tummy vacuum exercise is a variation of the traditional stomach vacuum exercise, and it involves engaging the transverse abdominis muscle, which is the deep layer of muscles that wraps around your torso like a corset. The goal is to pull in the abdominal muscles toward the spine, creating a feeling of tightness and contraction.
How to do:
Here’s how you can perform the 4-point tummy vacuum exercise:
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Start on your hands and knees:
- Position yourself on the floor on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
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Maintain a neutral spine:
- Keep your back straight and your neck in a neutral position. Avoid arching or rounding your back excessively.
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Take a deep breath:
- Inhale deeply through your nose, expanding your diaphragm.
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Exhale while pulling your belly button toward your spine:
- As you exhale, contract your abdominal muscles and pull your belly button in towards your spine. Imagine lifting your abdominal organs and drawing your navel up and in.
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Hold the contraction:
- Maintain the contraction for a few seconds while continuing to breathe normally. Focus on keeping the tension in your deep abdominal muscles.
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Release and repeat:
- Relax the contraction and inhale. Repeat the process for several repetitions.
Benefits
Improved Breathing: The 4-point tummy vacuum emphasizes diaphragmatic breathing, promoting better respiratory function and oxygenation of the body.
Enhanced Core Strength: By targeting the transversus abdominis, this exercise contributes to a stronger core, providing stability and support to the spine.
Back Pain Relief: Strengthening the core muscles, especially the transversus abdominis, can help alleviate back pain by promoting proper spinal alignment and reducing strain on the lower back.
4 Point Tummy Vacuum – Muscles Worked
