If you did one, and only one, muscle control exercise, this is the one it should be.
It’s commonly known as the abdominal vacuum, because that’s just what you’re doing. You’re creating a vacuum of pressure inside.
This vacuum is great for the lungs as you expel a greater amount of air then you normally do. I heard a story about smokers that do this exercise, often times, even if they haven’t smoked in hours, smoke will come out! Its acting like wringing a sponge.
Also your other internal organs get massaged in a way that can’t be replicated by any other exercise. Great for keeping you regular in elimination too. But because of all this I wouldn’t recommend you do this exercise on anything but an empty stomach.
Now you may not get as pronounced of a vacuum as me on your first try. Don’t worry. Just keep working at it and you’ll improve just like any other exercise. Of course from here there are more advanced variations that include “The Rope” and Single Sided Abdominal Isolation. Fun stuff.
There are many other great benefits to adding muscle control practice into your routine. For the full details oh how and why to do it, plus tons of exercises, beginner and advanced, from head to toe, check out the new Master Muscle Control Course.
You’ll get plenty more details on the proper execution of this one move plus so much more.