Maybe you’ve heard of this recent exercise craze that’s taking over the internet and wondered, “do stomach vacuums actually work?” When I first learned of it, I thought there might be some weird device involved or maybe it had something to do with a surgical procedure.
However, it turns out that stomach vacuums are a simple exercise you can do to firm up your belly and get that flattened look. So I set out to find out more.
It is not easy to train those deep internal abdominal muscles. So a specialized technique, known as the stomach vacuum was created way back in the late 1970s and early 1980s.
This move was popularly used by famous bodybuilders Arnold Schwarzenegger, Cory Everson and Frank Zane during competitions.
Professional bodybuilders who were competing, found that doing these core exercises could really help define their abs and enhance that 6-pack look.
And doing the stomach vacuum during competition gives bodybuilders that angled, tiny waistline.
This exercise is commonly used with deadlifts, pull-ups, yoga, barre and pilates movements as well.
Today, that once forgotten exercise has resurfaced. It is more popular than ever.
What Are Stomach Vacuums
Have you ever sucked in your belly to make yourself appear slimmer? Most of us can secretly admit that we probably have from time to time.
And if you have, then you’ve already done a stomach vacuum. This exercise can be done standing or lying down.
In fact, if you’ve ever done a yoga, barre or pilates class, you’ll already be familiar with engaging your core muscles or breathing through your core.
Stomach vacuums or abdominal hollowing, (as it is also referred to) are isometric exercises where your internal transverse abdominal muscles are contracted and held for a specific amount of time.
This muscle holding strengthens the core area over time without you even having to do one crunch or plank.
Doing these exercises helps to strengthen and tone the entire core area of the body. As a result, the waist looks more defined, toned and sculpted over time.
It is important to have strong abdominal muscles, as they act like an internal girdle to keep the stomach looking flat.
Related Article: What Is The Best Exercise For Weight Loss?
How To Do Stomach Vacuums
Stomach vacuums are fairly simple to do. They can be done anywhere and anytime.
As well, they can be done in almost any position, so it is a very versatile exercise.
The main idea is to engage your core by pulling in your stomach muscles as hard as you can and holding them for 20 seconds to one minute.
For beginners, the best strategy is to do this exercise standing up with hands on your hips.
As you progress, you can do this exercise while seated, standing, or lying down. Inhale deeply and then exhale while at the same time sucking your tummy in as far as it will go.
This is the vacuum.
Next, exhale all your air while you hold the contracted muscles in place for a minimum of 20 seconds. You can breathe normally during this time.
Imagine bringing your belly button in towards your spine. This hold of however many seconds you choose is your isometric contraction hold.
The longer you hold the contraction, the more difficult the exercise becomes.
How Many Stomach Vacuums Per Day?
Experts suggest doing the stomach vacuum exercise a minimum of 3 times per week in order to start making a difference to your waistline.
Try to incorporate these exercises into your regular workout routine on alternating days.
From what I could find, it was suggested that you do 3 sets of 20 second holds the first week.
During week 2, gradually increase your 3 sets to 40 second holds.
Then by week 3, try to aim for 60 second holds in your 3 sets of the exercise.
Can Stomach Vacuums Give You Abs?
The short answers is yes. But only to a point. However if you want to see the best results, stomach vacuums alone will not give you perfect abs.
From my research, I found that some experts claim that doing these isometric contractions can whittle away 2-4 inches off the waist area in as short a time as 21 days.
That sounds pretty impressive, if you ask me.
In addition, adding in other core exercise routines such as yoga, can be very effective to help define the abs.Related Article: Yoga Burn Workout – Does It Really Get Results?
Can Stomach Vacuums Be Dangerous
Overdoing any exercise can cause injuries or strains to your core muscles. Moderation is the key to remember.
Working the transverse abdominal muscles too much can cause stiffness or soreness. Breathing issues also can arise if the diaphragm becomes impaired by too much exercise to this region.
Other complications include possible lordosis and weakening of the pelvic floor.
Always make sure to stretch properly before and after any workout session. Be sure to use proper technique to help prevent injury.
Stomach vacuums may not be right for everybody.
These along with other isometric exercises raise blood pressure more than other exercises, so always check with your doctor first to be sure they are right for you.
Are Stomach Vacuums Enough To Slim Your Belly?
Stomach vacuums can help to strengthen your transverse abdominals. However, these exercises alone will not give you ripped abs.
When you suck in your abs and do an isometric contraction properly, you may even feel sore the next day.
Isometric exercises (think plank, wall sits, vacuums) are helpful but in time your body will become accustomed to them, which will require mixing up your workout to confuse your muscles.
These exercises on their own will not get rid of belly fat. That is because belly fat is a result of weak abs and poor dietary choices over time.
Therefore, you can’t expect stomach vacuums to give you the abs of your dreams if you are not willing to clean up your eating habits.
Related Article: Clean Eating For Weight Loss – 10 Tips That Work
Other Stomach Vacuum Benefits
If you’re like most people, you probably want to get a flat belly, or you wouldn’t be reading this.
Not only can stomach vacuums help to flatten your belly, but according to one study they can even help to reduce lower back pain through strengthening of the transversus abdominis.
Regular stomach vacuums can help you to build a stronger core. Over time, firmer abs can be helpful if you do lifts of any kind or high-interval intensive training (HIIT).
So, in effect, a stronger abdominal region can also help improve posture and overall strength.
Do Stomach Vacuums Actually Work…Final Thoughts
Just about everyone wants a flat stomach. One of the most effective ways to do this is to work your core transverse abdominals through isometric exercise.
However, stomach vacuums alone do not appear to be the only answer to a flat belly. Body fat reduction is also required in order to see sculpted, defined abs.
In the final analysis, regular cardio exercise, resistance training and a healthy diet filled with lean proteins are necessary elements that will help you to see a flat stomach.
Related Article: How Much Protein Should I Eat Daily – Why It Matters
At first, I thought that I had never heard of stomach vacuum exercise, but then I read your article further and I realized that I actually know this type of exercise,as I used to do exercises by Theresa Ttap (sadly she passed away), and that form of tucking in the belly is actually like you say a good way to lose those belly inches. Thank you for the reminder!
Yes, it is always fascinating to see ‘old-school’ ways take on a new interest! Glad you enjoyed the article. Thanks for dropping by.