There is a clever technique that is also actively used in yoga. It allows you in a very short time (3-4 weeks) not only strengthen the abdominal muscles on the inside, but also make the waist thinner.

As more often you practice this exercise, this will be achieved faster and more obvious effect. The minimum number of repetitions is – 5.

At the beginning you will need time to keep the abdominal muscles tense. But, when they come in tone, it will take much less effort to control them.


1. Starting position: Lie on your back, arms along the body, bent your knees on the floor, the muscles relaxed. Slowly exhale and don’t strain the muscles in that body.

2. Exhale, start to strain muscles of the stomach, trying to drag as much as possible and stop the breathing. Don’t move the lower part of the abdomen for 10-15 seconds, and then do a small breath, continuing to pull the stomach.The Vacuum in The Stomach - Exercise for Slimmer Waist and Flat Stomach

3. Make little breath, do not rush to relax the stomach – strained muscles of the stomach and hold it still for 10-15 seconds, and then re-insert the stomach, maintaining muscle tension. If you find it difficult to hold your breath, make a short breath.

4. Exhale, relax the stomach, do a few free inhale-exhales, then re-release the lungs from air, and slide your stomach as much as you can. Stretch the muscles of the stomach, and then remove the belly up, without inhalation.

Thanks to this exercise for 3 weeks can significantly strengthen the internal abdominal muscles, which will lead to a reduction in waist and abdomen looks.