Technique for performing "Βakuum in the stomach".

1. Starting position - lying on the back, arms along the body, legs bent at the knees are on the floor, muscles are relaxed. Exhale slowly, gradually releasing the lungs from the air, without straining any muscles of the body. 2. Having freed the lungs from the air, begin to strain the abdominal muscles, trying to pull it in as much as possible. At the same time, breathing is stopped. At the lower point, fix the position of the abdomen for 10-15 seconds, then take a small breath, continuing to draw in the stomach. 3. After taking a small breath, do not rush to relax the stomach - tighten the abdominal muscles and freeze for another 10-15 seconds, then draw in the stomach again, while maintaining the tension of the abdominal muscles. If you find it difficult to hold your breath, take small breaths. 4. Breathe out, relax your stomach, take a few free breaths, then again empty your lungs of air, and draw your stomach in as much as possible. Pulling, try to tighten the abdominal muscles, and then push the stomach up without inhaling.