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ONLINE WORKSHOP
The Real Vacuum
Unlock your core from the inside. Flatten your abdomen. Free your ribs. Breathe deeply — without forcing. For people and professionals who train, eat well... but still feel their waist isn’t responding.
immediate access for only $97
$57 until the countdown reaches zero
then the price will return to $97
If you’ve been trying to correct your posture, strengthen your core or rehabilitate your pelvic floor… but still feel like "something isn’t quite working as it should", you're exactly where you need to be.
Because it's not that you haven't tried.
You’ve done stretches. You’ve done ab workouts. You’ve been told to “pull your belly button in“. You’ve tried to strengthen your pelvic floor. You’ve followed breathing routines or even hypopressive training.
Yet you still:
See a bulging abdomen.
Feel tension in your lower back, neck or shoulders.
Experience digestive or breathing issues.
Notice your posture collapsing as the day progresses.
Repeat exercises that, deep down, only provide temporary relief.
HERE IS THE REAL PROBLEM:
If you keep trying to fix it using the same patterns that created the tension, you’ll never release it in a stable, lasting way.
The issue lies in how you're approaching it (though no one may have explained it like this before)
The problem isn’t just in your superficial muscles.
It’s not about doing more exercises or training harder.
You won’t solve it by contracting your abdomen more or “pulling your belly button in”.
The root is in how you breathe, how your diaphragm functions, how your fascia behaves, and the true state of activation in your deep core muscles.
That’s where true reprogramming begins.
Redefine your posture. Breathe properly. Activate your abdomen like never before. No forced exercises. No risk. No more repeating the same mistakes.
THIS IS WHERE The Real Vacuum COMES IN
This isn’t just another hypopressive course.
It’s not just another core routine.
It’s not the usual generic postural health protocol.
It’s a progressive system of full-body reprogramming based on:
True functional 3D costal breathing.
Myofascial release of the diaphragm, feet and hands.
Progressive, safe activation of the transverse abdominis (your “natural corset”).
Guided postural alignment in multiple positions.
Real mastery of the abdominal vacuum technique, applied correctly.
All with step-by-step, clear, highly visual sessions you can follow from day one.
but THIS ISN'T FOR EVERYONE...
If you’re looking for:
Miracle quick-fix routines.
“Instagram workouts”.
Generic protocols with no explanation.
❌ This isn’t your programme.
But if you are someone who wants to:
Truly understand what’s happening in your body.
Do things right from the beginning.
Correct the root cause, not just mask the symptom.
And achieve visible, sustainable, safe results…
Then The Real Vacuum is for you.
What you'll work on inside
The Real Vacuum
1. 3D Costal Breathing & Initial Postural Assessment
You’ll learn how to release diaphragmatic tension, identify how your breathing truly functions, and establish the foundations of your body reprogramming.
2. Myofascial Release: Diaphragm, Plantar and Palmar Fascia
You’ll release hidden tensions limiting the mobility of your ribcage, spine, feet and hands.
3. Progressive Activation of Deep Core
You’ll activate the transverse abdominis reflexively, without voluntary contraction, through proper postural and breathing alignment.
4. Complete Mastery of the Abdominal Vacuum
You’ll learn how to correctly perform the vacuum from zero, with safe, guided progressions to fully master the technique.
5. Postural Reprogramming in Functional Positions
You’ll work on your alignment while standing, seated, kneeling, on all fours, lying down… fully adapted to real life.
FULL COURSE STRUCTURE - MODULE BY MODULE
For those who like to know exactly what they will find inside, here is a full breakdown of The Real Vacuum content:
MODULE 1. Discover Your Body and Breathe Better
Postural and breathing self-assessment.
Diaphragm release techniques.
First practice of costal breathing (3D rib expansion).
Ideal for those with shallow breathing patterns, stress, anxiety, or tension in neck and shoulders.
MODULE 2. Abdominal Vacuum in Supine Position
Understanding true vacuum vs “pulling belly button in”.
Neutral pelvis alignment on the floor.
Progressive learning of false inspiration technique.
Especially effective for postpartum recovery, pelvic floor rehabilitation, and safe abdominal activation.
MODULE 3. Reprogramming Posture While Sitting (Office-Friendly)
Activation of the core while sitting.
Ankle dorsiflexion for deep core connection.
Posture optimisation for everyday situations.
Perfect for office workers, sedentary individuals and back pain sufferers.
MODULE 4. Standing Posture & Core Activation with Resistance Band
Correct standing alignment.
Use of resistance band to develop breathing strength.
Full-body core activation with no pressure on the spine.
Ideal for people with balance issues, hip instability or functional training goals.
MODULE 5. Vacuum in Seated Forward Inclination
Myofascial release for the feet.
Improved flexibility of posterior chain.
Spine decompression in seated forward lean.
Highly recommended for those with plantar fasciitis, tight hamstrings or lumbar stiffness.
MODULE 6. Core Activation on Knees
- Aura posture for hip-knee alignment.
Arm variations (Atenea / Venus) for scapular engagement.
Strengthening the chain of force safely.
Great for glute activation, joint stability and improving posture control in strength athletes
MODULE 7. Vacuum on All Fours
Hand fascia release for better upper body mobility.
Quadruped postural correction.
Progressive vacuum training in quadruped and forearm-supported version.
Particularly useful for core control without pressure, and very safe for people with lumbar hernias or scoliosis.
MODULE 8. Seated on the Floor - Pelvic and Postural Strength
Pelvic alignment while seated on yoga block or book.
Integration of breathing and arm positions.
Highly functional for daily sitting situations.
Excellent for pelvic floor recovery, digestion support, and improving seated posture.
MODULE 9. Upper Back and Diaphragm Release in Supine
Use of towel roll for thoracic spine decompression.
Deep ribcage opening and vacuum practice.
Excellent for people with stress, anxiety or thoracic tension.
Highly beneficial for releasing accumulated tension from poor breathing, upper back stiffness and chronic stress.
EXTRA BONUS 1 hour Groupal Live Session
Once you’ve enrolled in the course, you’ll receive an email with access to the next live 1 hour group tutoring session led by Alexa Marine, where you can answer any questions you may have and reinforce some of the movements and exercises you’ve learned in the course (especially useful when you need some kind of adaptation under special circumstances).
VISIBLE benefits YOU WILL EXPERIENCE
✔︎ Real reduction in waistline.
✔︎ Postural improvement and natural uprightness.
✔︎ Less tension in neck, lower back and shoulders.
✔︎ True pelvic floor activation.
✔︎ Flatter abdomen without crunches or forced abdominal exercises.
✔︎ Improved breathing and lymphatic function.
✔︎ Fascial release relieving overload in feet, hands and posterior chains.
✔︎ Improved digestion, circulation and nervous system regulation.
✔︎ Greater stability and performance in your workouts.
WHO The Real Vacuum IS DESIGNED FOR
People who want to solve their postural and abdominal issues simply and effectively.
Postpartum women looking to safely recover their core.
Sedentary individuals who need an accessible, effective method.
Athletes and bodybuilders wanting to optimise their core without stiffness.
Movement professionals wanting to apply the vacuum correctly with clients.
People suffering from plantar fasciitis, bunions or foot, ankle, hand issues.
Anyone aiming to improve breathing, sleep or reduce anxiety.
The results achieved by properly vacuuming using the LPF methodology I teach you in this course are not just a goal... they are a reality.
You'll work at your own pace. NO complicated equipement required.
All you need is a chair, two tennis balls, a towel, a yoga block or book, and a resistance band.
You can practise at home, at work or at the gym.
Sessions are designed to adapt to your level and availability.
Take the first step towards your new posture and deep core.
immediate access for only $97
$57
until the countdown reaches zero
then the price will return to $97
- FULL ACCESS TO THE 9 10′-SESSIONS
- INMEDIATE & LIFETIME ACCESS
- ONE GROUPAL LIVE MASTERCLASS INCLUDED WITH ALEXA MARINE FOR PRACTICE AND Q&A
- 14-DAY SATISFACTION GUARANTEE
Remember: your posture won’t change just by stretching. Your abdomen won’t activate simply by "pulling in your belly button". And your pelvic floor won’t recover if your diaphragm remains blocked.
The Real Vacuum is the system that teaches you, step-by-step, how to unlock your body and activate its true potential from the foundation upwards.
