I Did Stomach Vacuums EVERY DAY for 1 Month | Before & after, science behind it & benefits

Build muscle, improve mobility, and increase endurance with my new kettlebell workout program. Six weeks of 15 minute workouts that you can do anywhere! ➥https://www.alexandratempletonfit.com... ❤️ 💌 Join my newsletter! Sign up to get weekly fitness tips, my latest teaching schedule, YouTube updates, and upcoming workshop announcements by email. Hello beauties and welcome to another 30 day challenge video! In this video, we'll take a look at the science behind stomach vacuums/ abdominal bracing and how it may benefit your routine. The 5 minute protocol I mention in the video that I followed each day for the challenge included: 2 rounds of Bhastrika/ Kapalabhati pranayama (20 reps) 1 round of uddiyana bandha hold 1 round of agnisar 1-2 rounds of Nauli Kriya TIme Stamps: 0:00 Introduction 0:25 Structure & protocol of the month's challenge 2:11 Contraindications 2:36 The month's challenge 4:57 Takeaways from the challenge & benefit #1 of doing stomach vacuums 6:23 Benefit #2 of the practice & the S.A.I.D Principle 9:12 Benefit #3 (activating the transverse abdominus) 10:00 Benefit #4 to the practice 10:44 Outro If you enjoy this video you may also like: 700 SQUATS, 350 PUSH-UPS, 42 MIN OF AB WORKOUTS | The science behind the body's response to training https://www.youtube.com/watch?v=SiD8_... NAULI KRIYA vs. AB WORKOUT | A smarter way to train your abs! https://www.youtube.com/watch?v=1c6kn... HOW TO: BANDHAS (Mula bandha & Uddiyana bandha)    • HOW TO: BANDHAS (Mula bandha & Uddiyana ba...   A few of the studies I read in preparation for this video: Surface Electromyographic Activity of the Abdominal Muscles During Pelvic-Tilt and Abdominal-Hollowing Exercises https://www.ncbi.nlm.nih.gov/pmc/arti... Breathing Exercise Called the Maximal Abdominal Contraction Maneuver https://www.ncbi.nlm.nih.gov/pmc/arti... Effectively Activating Transverse Abdominis https://www.sensational-yoga-poses.co... Thank you for watching and don't forget to subscribe to join the family :D New uploads every week! Xoxo, Alexandra 🚨Turn your notifications and make sure you subscribe so you don't miss a single new upload every week! MY WEBSITE: https://www.alexandratempletonfit.com/ INSTAGRAM:   / allyt.fit   FACEBOOK: @alexandratempletonfit 🎬CHECK OUT MY MOST POPULAR VIDEOS:    / allytca  . 🚨SUBSCRIBE to join the family! And if you enjoy these kinds of videos, it always means a lot when you like and share 🙏 ➥   / allytca  . Music: Epidemic Sound Thank you for your support :) It means so much and allows me to continue creating content on here for free.