Are you looking for a new way to strengthen your core and pelvic floor, or is your goal to slim down your waist? The stomach vacuum exercise is an effective yet simple technique to achieve both goals.
In this article, I will show you how to properly do the stomach vacuum exercise so that you can get the most out of it. I will also unpack the science behind the practice and provide tips on maximizing results.
Let’s start.
Table of Contents
What is the stomach vacuum technique?
The stomach vacuum is a core exercise that targets the muscles of the abdomen, including the transverse abdominis, pelvic floor, and even your obliques.
Basically, you will contract your abs to create a vacuum effect, as if trying to suck in the stomach.
Here’s how you do it:
- Start by standing with your back straight and feet shoulder-width apart.
- Keep your shoulders down and chin level.
- Place your hands on your stomach and take a deep breath in through your nose.
- As you exhale, contract your abdominal muscles as if trying to draw your navel towards your spine.
- Hold the contraction for 20 seconds, breathing in normally through your nose.
- Release and repeat for five sets.
Here’s the science behind it:
A 2019 study that I’ll add in the description below shows that:
“the abdominal drawing-in maneuver (ADIM) creates a co-contraction between the transversus abdominis and the multifidus, resulting in decreased pain and improved symmetry during walking in those with low back pain.”
The study also recommends this technique for people with:
- Chronic back pain
- Recovering from back or abdominal surgery and are cleared by their doctors to begin strength training
- Post-partum women
- Children or adolescents with scoliosis
- Athletes
- And any sedentary individuals
Warning: The study doesn’t recommend this technique to people with abdominal hernias (both repaired and unrepaired) and people with severe diastasis recti.
Besides, this research shows that the stomach vacuum can activate your transversus abdominis better than other core stabilization techniques.
Yes, even T-stabilization, fitness ball workouts, and TRX pail in comparison to this simple exercise.
Besides, Denise Conway, a qualified yoga teacher specializing in pelvic floor dysfunction, states that yogis have practiced similar movements for millennia.
Denise unpacks the science behind stomach vacuums in a very thought-provoking article.
Basically, she concludes that this technique works well to alleviate symptoms of weak pelvic floor muscles, but only in combination with Kegel exercises.
Tips to make the stomach vacuum work better
1. Do it in the morning on an empty stomach.
When the stomach is empty, the transverse abdominis muscle can contract more effectively, as there is less pressure from your stomach’s contents. This will strengthen the muscle and improve its function.
That’s not all:
Performing the stomach vacuum exercise on an empty stomach can improve digestion by stimulating the digestive system’s muscles. This stimulation facilitates your transit and, thus, reduces bloating in the belly area.
That’s another reason why you’ll lose inches off your waist.
2. Use visualization.
Another way to make the stomach vacuum work better is to use visualization. Close your eyes and imagine you’re trying to draw your navel into your spine while performing the exercise.
Visualize the air going in through your nose and out through your nose as you keep that contraction.
This tactic ensures you focus enough to use the right muscles and get a deep, effective contraction.
3. Keep a correct posture.
Maintaining a correct posture ensures the stomach vacuum works the right muscles.
So, keep your shoulders down, back straight, and legs shoulder-width apart to ensure your core muscles do all the work.
Otherwise, you’d simply create unnecessary tension on your shoulders, back, and neck. Which, unfortunately, leads to unwanted pain.
4. Breathe through your diaphragm.
Diaphragmatic breathing, also known as deep breathing, is better for the stomach vacuum exercise because it allows the diaphragm to expand and contract fully. And that engages the transverse abdominis muscle more effectively.
Let’s rewind a bit.
The transverse abdominis muscle is a deep abdominal muscle located beneath your rectus abdominis muscle (the “six-pack” muscle). This muscle’s job is to support your spine and maintain good posture.
When your diaphragm contracts during inhalation, it expands and moves downwards. That pushes your abdominal contents upwards and engages your transverse abdominis muscle.
Basically, that means your abs will get stronger and leaner.
Side note: Diaphragmatic breathing is a good practice for your day-to-day life because breathing deeply through the nose increases the amount of air in your lungs. This breathing pattern improves lung function in the long term.
5. Adjust your stomach vacuum to what your body can do today.
If you can only hold the vacuum for five seconds, start with that. But aim to increase that duration each day.
And choose the right position according to mobility, spine strength, and overall fitness level.
You can do the stomach vacuum sitting, lying prone, or from your hands and knees.
The same basic principles apply: you should try to contract your belly button to your spine as much as possible without putting pressure on your back and shoulders.
How will you feel after two weeks of doing the stomach vacuum every day?
Performing the stomach vacuum exercise every day for two weeks will likely improve your abdominal strength and core stability. This will lead to improved posture and reduced back pain.
Your abdominal transit and digestion will improve; you’ll feel less bloated and lose inches off your waist.
If you’re also doing your Kegels, you’ll notice your pelvic floor muscles starting to work better.
You’ll have fewer unwanted leaks, less abdominal discomfort, and you’ll even enjoy your sex life more.
Besides, stomach vacuums enhance your lung function and breathing, significantly improving your endurance, sleep, and anxiety levels.
And you can reap all those benefits by sacrificing just five minutes every morning.
At the end of the day, you have nothing to lose. So, try it and come back here to tell me how it went!
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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