To practice vacuum abdomen, you should first exhale, forcibly exhale the air from the lungs, then forcibly squeeze out the air from the abdomen, and then inhale as much as possible to form a concave surface under your ribs. Just like holding your breath when there is no air in your lungs, practice slowly increasing the holding time.

Imagine that every time air is pumped out, the stomach wall squeezes a little bit, close to your spine. Exhale and take a few deep breaths. Repeat. Gradually strengthen to 65,438+00 vacuum abdominal contractions during each exercise. As long as you keep practicing, you can enhance your control over the whole abdominal muscles, and at the same time, your waist circumference will be reduced. You can also exercise the transverse abdominis to improve your control over the abdominal muscles.