If you've had enough of the dreaded abdominal crunch, yoga offers an alternative. The Uddiyana Bhanda, or diaphragm lock, is one of the three key bhandas (muscular contractions) in yoga practice. The abdominal-workout and bodybuilding world adopted this exercise and dubbed it the "Vacuum," or the "Stomach Vacuum." This isometric contraction helps form a firm, trim midsection and provide greater core strength to all movements.
Preparation
You can perform this simple practice as a warm-up or cool-down in your normal workout routine or even in secret while waiting at a stoplight or sitting at your desk. Execute this maneuver only on an empty stomach. Practicing with food in the stomach may cause indigestion. You can practice the yoga vacuum in a variety of postures where the spine is tall and erect. Sit on the floor, either in a cross-legged position or on your heels in rock pose. If you are more comfortable in a chair, make sure your spine is straight and your feet are flat on the floor. To do the move standing up, bend slightly forward at the hips and hold the thighs for support.
"Vacuuming"
Inhale deeply and exhale all the breath. With the breath exhaled, pull the abdominal muscles in and up, especially the anterior and lateral abdominal wall, and the diaphragm. Pull in and up as if you are trying to touch your belly button to your spine. Isolate the contraction, relaxing the muscles of your face, neck and back. Hold for as long as comfortable, working your way up to 20 seconds. Inhale slowly and release the muscles. Repeat in a rhythmic movement as few as three times. Do only as many repetitions as you are comfortable with, and work your way up to doing more reps for as long as 10 minutes.
Keep it Up
Do this three times a day, every day for the first week. You can start with as few as three contractions or go for a whole minute. Double the time each week for two more weeks. If you do three the first week, do six for a week and 12 the week after. If you do a minute to begin, go for two and then four minutes over the next two weeks. By the end of three weeks, you will see changes in your strength levels and waistline measurement. Continue the practice at the length and frequency with which you are most comfortable.
Tags: first week, three times, week week, weeks three, your spine