Summer's right around the corner, and if you're like most folks, you want a flat stomach and toned abs to show off at the beach. Let us give you some insight – losing belly fat is not easy.
But don't despair; with this blog post, we'll introduce you to an effective way to get your dream body...the summer vacuum exercise! It will help create a physique that can make jaws drop this summer and offer pressure relief from sitting too long in front of a computer desk.
Learn how to suck in your gut like nobody’s business with this magical exercise below—it might just be all that stands between you and your abs for days (just remember, you have us once someone gives up on dieting).
Related Article: The 6 Fastest Ways to Make Your Abs Pop
Stomach Vacuum Exercise
The stomach vacuum exercise is a fantastic way to work your transversus abdominis, your deepest abs muscle. It's a popular exercise that is particularly good for core strengthening and is relatively simple to do but also because of its powerful effects.
You may have heard it referred to by several names, such as stomach vacuuming, stomach hollowing, or the abdominal drawing-in maneuver (ADIM).
The transversus abdominis muscle is located in the center of your core and is key for protecting your spine and supporting internal organs. It also plays a crucial role in activities like expiring, urinating, and defecating – but it can be tricky to activate.
To do it,
- Start by lying on your back with your legs straight and your arms by your sides.
- Exhale the air out of the lungs and diaphragm.
- Tighten your abs and squeeze so that you’re pulling them under your rib cage.
- Pause for 20-60 seconds, depending on your patience.
Related Article: 10 Best Pilates Ring Exercises to Strengthen Your Core, According to Experts
Benefits of Stomach Vacuum Exercise
Stomach vacuum exercise has plenty of benefits for its exercisers and can provide a healthy lifestyle by eliminating major problems of injuries and stress back. Following are some benefits that can give you back relief and other tensions you wanted relief from:
Reduces Back Pain
Strong core muscles can be great for many reasons – from looking good to reducing back pain risk. It all starts with a muscle called the transversus abdominis, located deep in your stomach.
Lowers Risk of Back Injury
Lifting heavy objects can be risky for your back, but you don't have to go into it feeling helpless. One of the most amazing things you can do to reduce the risk of injury is to learn how to activate and strengthen your core muscles with a stomach vacuum.
This will allow you to engage the right muscles when lifting and avoid dangerous strain on your back. Taking the time to practice a stomach vacuum will pay off in spades to avoid back discomfort in the long run.
Helps the Waist Look Smaller
When it comes to a smaller waist, stomach vacuum exercise is your best bet. A stomach vacuum exercise strengthens your transversus abdominis, which wraps around your waist and encourages a “cinching” effect.
In other words, stomach vacuum exercise can give you the appearance of having a smaller waist without actually getting rid of stomach fat. So if you're looking for an illusion of a slimmer waistline, stomach vacuum exercise may be the way to go.
Helps Practice Contracting Your Transversus Abdominis
Doing stomach vacuum exercises is a great way to practice contracting your transversus abdominis.
Many people struggle with engaging their deep abdominal muscles during core exercises. Still, by taking the time to do stomach vacuums, you can build up familiarity and accuracy with these muscles while strengthening your core.
The stomach vacuum exercise is simple, easy to do, and only takes a few minutes daily; it's a great way to top off your daily workout routine.
Related Article: Exercises to Ease Your Back Pain, Restore Your Health
Tips to Do a Stomach Vacuum Properly
Breathing is often an overlooked part of stomach vacuum exercises, but it’s essential. When trying to activate and engage your transversus abdominis, remember to breathe slowly and not just suck in the air quickly.
You can place your hands or fingers on the lower abs while you perform the stomach vacuum, as this will help you feel and identify when your core muscles are contracted.
As with any exercise routine, especially when you’re new to stomach vacuums, always practice proper form and safety for the best results.
Does Stomach Vacuum Exercise Help in Losing Weight
With tummy vacuum exercise becoming increasingly popular, many people hoping to lose weight or calories are turning to this strategy. But can a stomach vacuum help you achieve the desired results?
The answer depends on two core components: your diet and active lifestyle. If you don't have both, then it's unlikely a stomach vacuum will help you reach a healthy weight.
A body mass index (BMI) between 25 and 30 is considered overweight, while anything over 30 is considered obese. Knowing these numbers can be an essential tool for working out your ideal weight range.
The primary role that stomach vacuum exercise plays is to provide a stronger core and protected spine. This exercise is not responsible for weight loss but has an inevitable advantage of weight loss that every workout can give.
To achieve it, ensure you don't follow the following patterns in life:
- Consistently eating trans fats or saturated fats in bulk.
- An uneven sleeping schedule.
- Not performing exercises and becoming a couch potato.
These interventions can help you avoid diabetes, heart disease, high cholesterol, pancreatitis, fatty liver disease, and breast cancer. This is why it is important to perform the stomach vacuum exercise and carry it out regularly for maximum benefits. It can make your waist look weensy.
Combining a healthy lifestyle, workout, and healthy food can help you achieve the required results and excellent discipline.
Related Article: To Maintain Your Weight and Stay Healthy, Do These Things!
Who Should Avoid Performing Stomach Vacuum Exercise
Abdominal vacuuming is becoming an increasingly popular abdominal exercise, but people with high blood pressure should think twice before trying it. This stomach vacuum exercise involves intentionally tensing and releasing stomach muscles.
While it's convenient to do because you don't need any equipment or much space, doing the stomach vacuum can increase your blood pressure to unsafe levels, making it potentially dangerous for people who already have elevated blood pressure.
So if you're prone to hypertension, avoid abdominal vacuuming and stick with proven methods for controlling your high blood pressure.
A stomach Vacuum is an excellent exercise that provides a stronger core and protected spine and supports internal organs. It works the transversus abdominis, which are the deepest ab muscles. It plays a crucial role in activating, urinating, defecating, and expiring activities.
It has multiple benefits, like reducing back pain, lowering the risk of back injury, helping the waist look a tad smaller, and helping you practice contracting your transversus abdominis. The tips for performing it correctly are to breathe in slowly, suck in air, and engage the core muscles.
Stomach vacuum exercise is not responsible for weight loss, but with a proper routine, healthy food, and prevention of obesity, a good body shape can be achieved. However, people with high blood pressure should avoid this exercise because it tenses and releases muscles.
- Lee, Jung-seok, et al. ‘Effects of Selective Exercise for the Deep Abdominal Muscles and Lumbar Exercise on the Thickness of the Transversus Abdominis and Postural’. Journal of Physical Therapy Science, vol. 27, no. 2, Feb. 2015, pp. 367–70. PubMed Central, https://doi.org/10.1589/jpts.27.367.