1. Vacuum
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Lie on your back with knees bent, arms relaxed. Perform this on an empty stomach. Inhale fully, then exhale through your mouth while drawing your abdomen toward your spine, expelling every bit of air. Let gravity assist. Hold 15 seconds, then release. Extend holds toward one minute as able. Repeat 3 to 5 times. Keep total time at least 2 minutes. If you have digestive or medical issues use caution. It elevates intra abdominal pressure and can be unsafe for some. Skip if you have heart disease, disc hernia, or asthma.
