4 Point Tummy Vacuum Exercise

4-Point Tummy Vacuum 

The 4 point tummy vacuum exercise is a variation of the traditional stomach vacuum exercise, and it involves engaging the transverse abdominis muscle, which is the deep layer of muscles that wraps around your torso like a corset. The goal is to pull in the abdominal muscles toward the spine, creating a feeling of tightness and contraction.

How to do:

Here’s how you can perform the 4-point tummy vacuum exercise:

1. Start on your hands and knees:

   • Position yourself on the floor on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

2. Maintain a neutral spine:

   • Keep your back straight and your neck in a neutral position. Avoid arching or rounding your back excessively.

3. Take a deep breath:

   • Inhale deeply through your nose, expanding your diaphragm.

4. Exhale while pulling your belly button toward your spine:

   • As you exhale, contract your abdominal muscles and pull your belly button in towards your spine. Imagine lifting your abdominal organs and drawing your navel up and in.

5. Hold the contraction:

   • Maintain the contraction for a few seconds while continuing to breathe normally. Focus on keeping the tension in your deep abdominal muscles.

6. Release and repeat:

   • Relax the contraction and inhale. Repeat the process for several repetitions.

Benefits

Improved Breathing: The 4-point tummy vacuum emphasizes diaphragmatic breathing, promoting better respiratory function and oxygenation of the body.

Enhanced Core Strength: By targeting the transversus abdominis, this exercise contributes to a stronger core, providing stability and support to the spine.

Back Pain Relief: Strengthening the core muscles, especially the transversus abdominis, can help alleviate back pain by promoting proper spinal alignment and reducing strain on the lower back.

4 Point Tummy Vacuum – Muscles Worked

Transverse abdominis

Diaphragm

Pelvic floor

Multifidus