One move
Stomach Vacuum
How to read ahead. Do to go one move at a time.
Exhale fully, then draw the belly button in toward the spine and hold while breathing lightly. Classic Arnold-era move for deep core control and a tighter waist.
Option. Start lying or on all fours. Short holds. Light breath after the exhale — never a full breath-hold. Progress to standing only when the lying hold stays quiet. Stop if you dome, leak, feel pain, get dizzy, or the neck takes over.
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1
Start lying on your back with knees bent, or on all fours, or standing tall — choose what feels easiest.
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2
Take a normal breath in, then exhale fully through the mouth until the lungs feel empty.
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3
Without inhaling yet, gently draw your belly button in and up toward your spine, as if making space between your ribs and hips.
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4
Hold this drawn-in position while taking small, light breaths if needed. Short holds are fine to start.
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5
Release, breathe normally, and repeat.
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6
Focus on the deep core, not sucking in with the chest or shoulders.