Are you looking for a way to tighten your waist, improve your attitude and build a stronger core – everything without a single crunch? The stomach vacuum could be the move that they are missing.
Once a contact point for classic bodybuilders such as Arnold Schwarzenegger and Frank Zane, the stomach vacuum is now celebrating a comeback in everyday fitness routines. It is aimed at the cross belly (Tra), the deepest core muscle, which is responsible for pulling your waist, supporting your spine and the stabilization of your entire middle part.
And no – you don’t have to be a physique competitor to benefit from it. While today’s professionals like Chris Bangstead have brought vacuum training back into the spotlight, this simple train offers real results for everyone who wants to improve their nuclear power, breathing and attitude.
In this article we guide you through everything you need to know about the stomach vacuum: How it works, why it is important, the advantages and potential risks and how you can safely add to your routine – whether you are in the gym or at home.
What is the stomach vacuum exercise?
The Stomach vacuum exercise is a isometric Nuclear exercise That is aimed at the Crossbee (TVA)– A deep abdominal muscle that is often referred to as the natural corset of the body. In contrast to crunches or sit-ups that address the superficial abdominal muscles, the stomach vacuum focuses on the appealing muscles that you cannot easily see, but are of essential importance for the stability, attitude and functional movement of spine.
Also known as Abdominal excavation or the Abdominal drawing maneuver (Adim)This technology is carried out by exhaling and pulling the navel to the spine inwards without moving the upper body.
Muscles worked
The main goal is that The cross bellyBut other important stabilizers are also recruited:
- Internal slope
- Pelvic floor muscles
- Multifidus
- membrane
These muscles work synergistically to improve intra -abdominal pressure, protect the spine and support the attitude.
The stomach vacuum mainly aims at the The cross bellyBut a 2019 study showed that it also fires the inner sloping, pelvic floor muscles, membrane and multifidus.
How do you carry out the stomach vacuum exercise
Beginners are recommended to start in a standing position to ensure a proper attitude. Here is a step-by-step instructions:
Standing technology
- Stand up With hands on the hips, spine neutral.
- Inhale Slowly through her nose through her nose for 3-5 seconds.
- Exhale Through sustainable lips as you pull your navel inside.
- Hold The contraction for 10–15 seconds (do not hold your breath).
- Relax and breathe inThen repeat.
- Sets/repetitions: 3–5 repetitions, 3–4 times a week.
Progress: Positions to try it
Try these variations as soon as you master the basic form to challenge your core in different ways:
1. Loof (hook loungers)
How to do it:
- Lie on your back with curved and feet on your back (hook-lying position). Place your hands right next to Your hip bones. Keep the contraction for 10–20 seconds while breathing normally.
Notes:
- Relax your buttock muscles, keep a neutral pool (avoid the rear tendency) and slowly pull your navel inwards as if you are getting tight jeans.
Why it is effective:
- The soil ensures full support and reduces the load on the spine. This position isolates the TRA without compensating other muscles. Often used in Posturt And Postpartum Settings for the safe change of deep core activation.
2. Four -legged friend (4-point belly vacuum)))
How to do it:
- Position yourself on your hands and knees with hips over knees and shoulders over wristlen. Keep the activation for 10 to 15 seconds long and continue breathing.
Notes:
- Keep the spine neutral. Breathe in, then breathe out as you gently pull your stomach up to your spine. Don’t let your back too round or sack.
Why it is effective:
- In this gravity-neutral position, the core must stabilize without complete support and imitate crawling and gear patterns. Used for the retraining of the engine control for Lumbar stability And Movement -based therapy.
3 .. susceptible (face down)
How to do it:
- Place your legs down and with extensive legs and forehead rest on stacked hands or a towel roll. Without keeping your breath, you carefully let your abdominal wall out of the floor as you keep the pelvis neutral.
Notes:
- Avoid the tension of the gluture muscles or the lifting of the hips – only the abdominal wall should lift inwards. Hold on 10-20 seconds and keep even breathing.
Why it is effective:
- The gravity contradicts the movement and makes this position more difficult. It demands larger intra -abdominal pressure control. This version is ideal for AthletePresent Pilates practitioneror Advanced core training Who already has TRA awareness.
So you know that you do it right
- Place a hand under your sternum and one under your navel.
- If you incorporate the TVA correctly, Only the lower hand should move inside.
- Alternatively, you can score a centimeter inwards from the bony front of your pelvis – for subtle tensions when the muscle pulls in.
How often can I do it?
- 2–5 times a day is certain, although every second day is more realistic for long -term consistency.
Advantages of gastric vacuum training
1. Improved core stability
By activating the TVA, the stomach vacuum strengthens the core from the inside out. This delivers Better spinal supportEspecially while lifting or longer.
The effect of the abdominal fire on the core muscle activation was examined in a 2022 studyWhich came to the conclusion that it included the transverse abdominis and internal slopes in all five attitudes tested.
2. Pain in the lower back
A 2019 study found out Protective effect In sitting workers with chronic pain in the lower back.
3. better attitude
The inclusion of deep abdominal muscles improves the posture by supporting the lumbar spine and improving the pelvic alignment.
4. Pelvic floor commitment
Many people are naturally involved Pelvic floor During the maneuver, continence and sexual function improve.
5. Core control for rehab and athletics
This technology is often used for rehabilitation for restoration Neuromuscular control of the core, especially for athletes or postoperative patients.
6. Improved breathing
The stomach vacuum exercise also helps to improve breathing by increasing the lung capacity and incorporating the diaphragm. Every time you exhale during the exercise, press the air out of your lungs and hire the diaphragm to strengthen it.
Possible risks and restrictions
- Dazzlingness Can occur if you stop your breath or do not carry out the exercise properly.
- It is easy to accidentally include the superficial abdominal muscles or buttocks, especially in a back.
- Results in the waist reduction are subtle and depending on lifestyle factors such as Nutrition and overall activity.
Tip:
Avoid the tension of your shoulders, press your buttocks or curve your back during the exercise.
Does it flat the stomach?
Contrary to many online claims ,, The stomach vacuum alone does not shrink your waist “ Or burn belly fat. What it can do is:
- Pull and tighten the Inner abdominal wall
- Help to reduce Abdominal lead caused by poor muscle control
- Support A slimmer appearance In combination with the right nutrition and other forms of movement
Why should bodybuilders use it?
During the competitions, athletes use the vacuum to “suck” their stomach and to create the illusion of a stricter middle part and an improved V-Tafer.
While hypertrophy training builds the muscle volume, vacuum want to flatten and tighten the core and complement the physical goals.
The aesthetic from the stomach vacuum is primarily due to increased muscle control and not due to fat loss. Subcutaneous and visceral fat still has to be reduced by nutrition and general movement.
Who should do that?
The stomach vacuum is suitable for:
- Find beginners basic core strength
- Aesthetic improvement (bodybuilding & physical presentation)
- People with Problems of the lower back
- Use desk workers Posture
- Postpartale women (under medical guidance)
- Athletes who get on deep core control
Last thoughts
The Stomach vacuum exercise is a simple method with a low impact to strengthen your deep core muscles and improve spine stability. It is not a magical solution for a flat stomach, consistent practice – paired with adequate attitude, changes in lifestyle and advanced training – that can offer meaningful functional advantages.
References
- Belsuimyy tupes, nink, jame, les. (2024). The influence of the variant of physical activity on the participation of physical activity. Plos one. 19 (1): E0323195. https://doi.org/10.1371/journal.pone.0323195
- For H, Kim H, Kim Y. (2022). Effectiveness of the abdominal excavation in various attitudes to activate the core muscle muscle. Healthcare (Basel). 10 (1): 124.
- Jung JH, Lee HJ, Oh Dw. (2019). Effects of the abdominal drawing maneuver on transverse abdominis and pelvic floor muscle activation. J Back Musculoskelet Rehabiles. 32 (5): 749–755.
- Hwang Uj, Kim Ks. (2015). Effects of respiratory muscle training and Adim on the lung function in Hemiplegia after the stroke. J Phys Ther Sci. 27 (3): 915–918.
- Christine Lynders, 2019 August 29: The decisive role of the development of the transverse abdominis in the prevention and treatment of pain in the lower back https://pmc.ncbi.nlm.nih.gov/articles/pmc678169/
- Saiklang, P., Puntumetakul, R. & Chatprem, T. The impact of the core stabilization exercise with the abdominal drawing maneuver technology on the change in the stature during the longer sitting in sedentary workers with chronic back pain. Int. J. Environ. Res. Public Health19, 1904 (2022). – – PubMed
