Happy World Penguin Day! 
Introduction:
This exercise can be done virtually anywhere, from sitting at a desk to standing in your kitchen, or as part of a yoga routine. Here’s how to perform it:
Frequency:
- Perform the abdominal vacuum 3 times a day in sets of three, holding each contraction for about 10 seconds.
- Include a more focused session during weekend yoga routines.
Steps to Perform the Abdominal Vacuum:
- Starting Position:
- Begin in a comfortable standing or sitting position. You can also perform this exercise while lying down on a yoga mat for more concentration.
- Inhale and Expand:
- Take a deep breath in and push your stomach out as far as possible, expanding your abdomen to its full capacity.
- Exhale and Contract:
- Slowly exhale and begin to suck your stomach in. Simultaneously, pull all your abdominal muscles up toward the bottom of your ribs. Imagine tucking your organs up and under your ribcage.
- Focus on the Lower Abdominals:
- As you pull your abdomen in, focus on lifting from the lower part of your abdomen. Visualize pulling your pelvic muscles (the ones used to interrupt urine flow) upward into your torso.
- Hold the Position:
- Hold this sucked-in, lifted position for about 10 seconds. To check the effectiveness, you can do this exercise in the shower; as you contract your abdomen, you should see your lower areas (like your testicles) lift towards your stomach.
- Relax and Repeat:
- Relax your muscles briefly and repeat the contraction for a total of three sets. Performing this exercise intermittently throughout the day helps maintain muscle tone and strength.
Visual Guide:
- To better understand the muscle engagement, turn to the side in front of a mirror while performing the exercise. This side view can help ensure you are correctly drawing in your abdominal muscles.
Additional Tips:
- Ensure to engage the pelvic floor muscles (the ones used to stop the flow of urine) while holding the abdominal contraction. This additional step helps strengthen the core and supports the area affected by the hernia.
- There’s no strict schedule—integrate this exercise into your daily routine whenever you remember. Try not to do it two consecutive days to give your muscles time to recover.
Conclusion: The abdominal vacuum exercise is a key component of hernia management and prevention. It strengthens the core and helps keep the hernia from protruding. Stay strong and keep up with your exercises!
