Chiropractic Family Care

Wellness & Lifestyle Coaching

Abdominal Hollowing (Tummy Vacuums)

CAUTION SHOULD ALWAYS BE OBSERVED WHEN EXERCISING. IF YOU EXPERIENCE ANY FORM OF DISCOMFORT WHILE DOING THESE EXERCISES, STOP IMMEDIATELY. CONTACT THE PRACTICE AS SOON AS POSSIBLE, TO ENSURE THAT THERE IS NO PROBLEM WITH YOUR BODY OR IN THE WAY YOU ARE DOING THE EXERCISES. 

 

Abdominal Hollowing x1

 

 

 

 

 

 

  • On all fours, place hands beneath shoulders, knees beneath hips.

 

 

 

 

Abdominal Hollowing x2

 

 

 

 

 

 

  • Breathe in to the stomach, extending from the belly.
  • Then breathe out drawing in the navel, creating tension in the TVA (Transverse abdominal muscle or ‘inner abdominal wall’).
  • Repeat as many times as you feel comfortable without straining.

 

 

Note:

         – Don’t hold breathe too long, keep at a natural breathing pace.

         – Keep a neutral spine, don’t arch the back, & keep the head in alignment with the back.

 

 

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