A weight-loss coach has lifted the lid on her go-to ab workout to keep her waistline “snatched,” saying she wishes she’d known this years ago.
Mia Adora, 37, from Los Angeles, California, is known as @miaadorabeauty on TikTok, where she shares videos about hormones, weight loss, and gut health with her 200,000 followers.
The retired nurse and mother of four recently went viral after demonstrating how she does her gastric vacuum exercises — an isometric contraction that targets the transverse abdominal muscle.
“Before I break my fast this morning, I want to vacuum my stomach because it’s always best to do it first thing in the morning before eating,” she told viewers.
Mia Adora, 37, from Los Angeles, California, went viral on TikTok after demonstrating how she does her abdominal vacuum exercises — an isometric contraction that targets the transverse abdominis muscle
Mia placed her hands on her hips and slowly pulled in her lower abs by tightening her abs
She continued to breathe normally as she pulled her abdomen toward her spine. She held the position for 20 seconds before letting go
“This is so much better for you than crunches and sit-ups.” It’s something I wish I had learned so long ago, but that’s how you get a nice, tight, tight waist.”
Mia placed her hands on her hips and slowly pulled in her lower abs by tightening her abs. She held the position for 20 seconds before letting go.
She did the exercise standing in her bathroom, but it can also be done sitting, kneeling, or lying down.
“You’re practicing pulling your navel into your back, and for that you have to train your muscles. I practiced this for a long time,” she explained.
“At first, your core will feel super weak, especially if you’ve had babies or had abdominal surgery.”
You should continue to breathe normally as you pull your abdomen toward your spine.
Holding your breath during the exercise is a sign that you’re “sucking in” and your transversus abdominis isn’t contracting, according to Healthline.
Mia repeated the exercise two more times, increasing the time she held the position during each round by ten seconds
“Practice this. It will so help to rip off your waist,” said the mother of four
The video has been viewed more than 790,000 times and received nearly 1,000 comments since it was posted
Mia repeated the exercise two more times, increasing the time she held the position during each round by ten seconds.
STANDING STOMACH VACUUM EXERCISE
Stand up straight and place your hands on your hips.
Inhale through your nose and exhale through your mouth.
As you exhale, slowly pull in your abdomen by contracting your abs.
Breathe normally as you hold the position for at least 20-30 seconds.
Repeat two to three times
“Doing some of these crazy workouts at the gym where you lift weights with your core after having babies can actually make your core thicker, not thinner,” she noted.
“So this is really good, very healing for your transverse abdominis.”
The coach was referring to mothers who suffer from diastasis recti, a condition in which the large abdominal muscles separate.
Sit-ups, twists, and crunches should be avoided if you have diastasis recti, according to Health.
Mia, who gave birth to four children in five years, shared in the caption that she had “given herself an umbilical hernia from so many postpartum crunchies.”
“Practice this. It will so help to shrink your waistline,” she concluded.
The video has been viewed more than 790,000 times and received nearly 1,000 comments.
“My grandma taught us since we were little girls to “always pull your tummy back a little bit throughout the day.” She’s had an hourglass all her life,” one person commented.
“I guess that’s why I’ve never had a belly,” added another. “I (have done this) out of fear all my life.”
“I’ve been doing it since I had kids, sometimes I forget to do it and then I feel a big difference, so it’s super good practice,” another person agreed.