The stomach vacuum exercise – how to do it right?

Vacuum exercise is a way to train the internal abdominal muscles. This exercise is used both in yoga (it is considered breathing) and in bodybuilding (the vacuum helps to increase the volume of the chest and reduce the waist, making the figure V-shaped).

Below in the article, you will find a detailed description of the technique for performing a vacuum in the abdomen, as well as tips on how beginners learn to do this exercise correctly. According to reviews, beginners can achieve the effect of the exercise in 1-2 weeks.

Stomach vacuum – what is it?

The abdominal vacuum is an exercise to strengthen the internal muscles of the abs. Its regular (and correct) performance develops the muscles of the body and makes the stomach more toned. Like the plank exercise, a vacuum is an effective way to train the transverse abdominal muscles.

By improving the neuromuscular connection, the abdominal vacuum exercise teaches you to feel the work of the abdominal zone, which is important for the conscious involvement of muscles in work – and for the correct execution of abdominal exercises. Ultimately, the vacuum makes the abdominal muscles more plastic.

With the right technique for performing a vacuum, not only the abs but also the muscles of the diaphragm are included in the work. In fact, the exercise teaches you to breathe more deeply – which affects the increase in lung capacity and even improves posture. Also, when it is performed, the internal organs are massaged (in yoga it is believed that this improves metabolism).

Inner abdominal muscles and abs

The abdominal muscles of the abdomen are four large muscle groups that encircle the torso and serve as support for the spine. Two of these groups are external (rectus and oblique muscles of the abdomen), and two are internal (transverse and lumbar).

The fibers of the external rectus abdominis muscles are located vertically (in the direction from the chest to the pelvis), and the fibers of the internal muscles are horizontal (parallel to the belt). Deepest of all lies the transverse abdominal muscles, which tighten the body – it is these muscles that the abdominal vacuum exercise trains.

Why does a soft belly form?

A sedentary lifestyle and the lack of proper involvement of the transverse muscles in activity leads to a weakening of the muscular frame – as a result, the internal organs begin to squeeze the stomach forward. In addition, the abdomen can stretch during pregnancy or weight gain.

Ultimately, stretched transverse muscles provoke negative changes in posture – and even in breathing technique, as a person begins to use the diaphragm less for breathing. Regularly performing the vacuum of the abdomen develops the internal muscles and makes the muscles of the body more toned.

How to do the vacuum exercise?

It is advisable to do a vacuum of the abdomen on an empty stomach or 1-2 hours after the last meal. The essence of the exercise is to exhale the air from the lungs as completely as possible – with the simultaneous retraction of the abdomen inward (this is what the analogy with the “vacuum” is based on).

Hold this position for 10-15 seconds, then slowly inhale through your nose and relax your muscles. Take 2-3 deep diaphragmatic breaths, then repeat. The main secret of execution is to learn to feel the tension of the transverse abdominal muscle when pulling the abdomen under the ribs.

Once done correctly, beginners will quickly learn how to perform a stomach vacuum. The mechanics of the exercise itself is simple – a deep exhalation, retraction of the navel towards the spine, and a little up, holding the breath with tension in the muscles of the press, relaxation, and a smooth breath.

How to do a stomach vacuum:

• lying on your back (the easiest option)
• standing on all fours
• in combination with the plank exercise
• standing with a slight tilt of the body forward (hands on knees)
• standing upright
• sitting (the most difficult option)

Step-by-step execution of this technique

Because the belly vacuum is a breathing exercise, the proper technique involves mindful control of inhaling and exhaling through the nose. When inhaling, the air must be directed not into the lungs, but into the lower abdomen – to do this, squeeze the press forward at the final point of the exercise.

The diaphragm with such breathing should move up and down, and not back and forth. In other words, it is necessary to try to breathe with the stomach, and not just with the lungs – the chest should not move at the same time. A similar vacuum exercise technique will help not only strengthen the abs but also teach you proper breathing.

In addition, it is necessary to practice the vacuum of the abdomen quite regularly – at least 3-5 times a week, with each workout doing about 5-10 sets (that is, holding your breath for 20-40 seconds). Exercise is usually performed in the morning, before breakfast.

Tips for beginners

For beginners (especially for a girl), the easiest option for a stomach vacuum will be a standing position, with a slight forward lean and hands on your knees. To maintain proper technique, it is recommended to do the exercise without a T-shirt and in front of a mirror.

Note that the presence of fat reserves in the abdominal region of the abdomen makes the vacuum exercise quite difficult for a beginner. In this case, it is recommended to start with the plank exercise, which also trains the transverse muscles.

Vacuum – step-by-step technique:

1. Take a starting position.
2. Take a deep breath, then exhale the air from the lungs while pulling the stomach inward.
3. Tighten the press and try to tighten the navel as much as possible towards the spine and “under the ribs”.
4. Hold this position for about 10-15 seconds, then relax your muscles and inhale calmly through your nose.
5. Pause to recover your breath or take 2-3 deep breaths.
6. Repeat the vacuum exercise.

Does doing the stomach vacuum burn fat?

Since the abdominal vacuum does not burn a significant amount of calories, you will not be able to lose weight even with the correct execution of this exercise. Although the waist circumference may decrease, this will happen more due to the strengthening of the internal muscles of the abdomen, and not due to reductions in body fat.

The main result of a correct abdominal vacuum will be the development of a neuromuscular connection between the musculature and the brain – in other words, you will learn how to control the abdominal muscles. And this, in the end, is the key secret to doing any abdominal exercises.

The importance of static exercises

To train the abdominal muscles, both dynamic exercises (for example, twisting) and static exercises are necessary, strengthening the transverse muscles of the body and increasing their level of endurance. Like the abdominal vacuum, many of them are borrowed from yoga practices.

In fact, static exercises are exercises that consist in the motionless and conscious maintenance of a certain position. The main ones are various variations of the plank, as well as the abdominal vacuum discussed in the article.

In this case, it is best to combine a vacuum and a bar. This enhances the effectiveness of exercises, helping to involve the maximum number of muscle fibers in the work. First, hold the stance for 30-40 seconds, maintaining a normal breathing rhythm, then exhale the air from the lungs, pull the stomach in, and linger for another 15-20 seconds.