How to Get a Smaller Waist (5 Ways)

5. Vacuums

The midsection is composed of internal and external regions. For vacuums, you’ll want to target the Transversus Abdominus and Lumbar Multifidus specifically. These muscles are often neglected, but are just as important because they are responsible for supporting the lower back during heavy compound movements as well as explosive movements.

The vacuum is an isometric movement or a “hold.” A few cues to think about when trying to do a vacuum are:

1. Exhale all the air in your belly.
2. Touch your navel to your spine.
3. Expand your chest and bring your stomach in as much as you can.