Nutrition

How to Do Stomach Vacuums: 7 Facts to Know

Every day, we see news flashes and headlines that keep us aware of the happenings worldwide. Social media now enables us to discover new trends that go viral and tempt us to try them out. The trend might be a complex car mechanism solving or just a simple breathing exercise, but no matter what, each of these should be done properly to avoid injury, harm or any kind of inconvenience.

“Stomach Vacuums” or “Stomach Vacuuming” also started trending a little while back. Have you heard of it?

Many of us must have not, but even if you have, before trying it, learn how to do stomach vacuums by following the steps below.

how to do stomach vacuums
cottonbro studio/Pexels

1 What Are Stomach Vacuums or Stomach Vacuum Exercises?

Stomach Vacuum is a strong breathing exercise that involves sucking in your stomach, thus creating a sort of vacuum. This suction makes it look like a vacuum has been created in your stomach. This does not mean no air is present, but we have exhaled most of it.

It helps burn more calories and aids tough workouts. It also helps strengthen and regulate the respiratory system. Its effects are similar to that of burpees and crunches. Stomach vacuums are not directed at reducing belly fat but more at creating abs. A proper diet will help with the belly fat, and stomach vacuums will help shape your stomach.

2 What is the How to do Stomach Vacuums’ Arc?

Some experts and trainers with almost no fat near their stomachs can pull their stomachs into a very large extent and create an arc, as you may have seen on TikTok, Instagram or other social media platforms.

But most of us have fat around the stomach, making it difficult to achieve lower abs and that perfect arc. Nevertheless, nothing is impossible. A flat belly may be a goal, but it is achievable. Continuous practice and increasing intensity can help you achieve visible abs and learn to do stomach vacuums’ arcs.

3 Can Learning How to Do Stomach Vacuums Help Me Achieve a Flatter Stomach?

Well, in short, the answer is yes!

Learning how to do stomach vacuums properly and practicing them daily can help you flatten your stomach and reduce belly button fat. Your belly button will start going in over a few months. This exercise basically targets the core muscles and provides a proper workout and stretch for your abdominal muscles.

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Andres Ayrton/Pexels

4 How To Do Stomach Vacuums Properly: Top Tips And Recommendations

In the 21st century, the population is increasingly engaged in sports routines. You have certainly noticed people who exhaled so intensely they felt like they were the only ones training. Some people crave a beautiful body.

For years, people have considered exercise in an area to be effective in gaining and losing weight. But the legend has dissolved. Other myths circulate about stomach vacuum workout exercises that claim they can help you lose weight or get six pounds of abs.

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Jason Yoder/Unsplash

5 Performing the Exercise

  1. Stand upright, with your heels shoulder-width apart. (Stand straight, with shoulders up, and do not slouch.) You may be placed for the exercise several ways. You can do it while lying down or sitting as well.
  2. Breathe into your nostrils slowly for about 5 seconds. Let your lungs breathe deeply. Take a few seconds to breathe in.
  3. Exhale through the mouth and suck your stomach in and hold it for about 20 seconds.
  4. Then, exhale all the air.

All these steps comprise one repetition. Do at least four repetitions during each workout. Maintain consistency over the next few days and gradually progress to sucking the stomach for 60 seconds.

There are many variations to this exercise. Some tell you to keep breathing while your stomach is sucked in and keep pulling it more inward towards your spine. Some tell you to exhale halfway and then pull the stomach in. Some tell you to pull the stomach in while inhaling.

Thus, no matter the variation, remember you have to focus on your breathing and try to suck in your stomach as much as possible and for as long as possible. Over time, you will understand how your body pulls your stomach closer to your spine.

If you are a beginner, do not worry. Breathing all the air in and exhaling effectively is also very beneficial. All that O2 helps the body function better. Breathing exercises like this can help you feel fresh and fit.

How to Do the Stomach Vacuum Exercise

6 Remember The Essential Tips to Perform Vacuum Workouts More Effectively!

When a person wishes to challenge himself a little, it is possible to do it on the Swiss Ball. Remember, the link between the muscles and mental health is vital.

Choosing a Position

  • Perform sitting for proper posture:
  • Stand with your hands shoulder wide apart.
  • Keep your back straight when breathing in and out and repeat that sucking-in technique for 20 seconds.
  • Do stomach vacuums at rest for convenience. – You could also try this exercise while driving and working.
  • Sit on a chair with your feet up. Relax your shoulders with your hands firmly pressed.
  • Standing up – You could also perform an abdominal vacuum from a standing position.
  • Tip: People often use their palms to signal to draw their abdomens outward.
  • Kneeling (quadruped): A kneel abdominal vacuum is an abdominal exercise for the four-footer. It is hard to work against gravity.
  • Prone position (face down) – A variant of spleen vacuums are the face up versions and prone variants. (Prone — facedown)
  • You can perform stomach vacuums while doing a plank too!
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Andrea Piacquadio/Pexels

7 Frequently Asked Questions

1 Does stomach vacuuming work?

Some people say stomach hollowing causes waist creases or abdominal hollowing. Unfortunately, stomach vacuuming is no longer used as a means to lose weight in a gym. So it would be best if you did not lose weight.

If we can lose excess body fat in the belly using a vacuuming diet, everyone should do that exercise every morning at least ten times.

However, many sports enthusiasts have begun their mornings with abdominal exercises to relieve the stomach vacuum as they work out.

Remember to start with easy exercises and fewer repetitions and increase them gradually. This will prevent any pain and allow you to maintain consistency longer. Stomach vacuums help tighten your muscles, making your abs more visible.

2 Can a stomach vacuum help you lose weight?

Unfortunately obesity causes a lot of health problems such a stroke or heart disease and the problems get worse and the symptoms become severe. A body mass index of 20-30 indicates overweight, whereas 30 or older people may also be overweight.

Many individuals who wish to lose excess fat are tempted by the idea of a full-tummy vacuum exercise to help reduce it. Is it true? The correct answer depends upon two things: eating patterns and health. If your health is compromised, you can leave and start losing weight.

Ab Vacuum Training or Stomach Vacuums may not cause weight or fat reduction. But they can help you make your waist and belly smaller! Here’s how:

Stomach Vacuum Exercise for Beginners

3 How to do stomach vacuums correctly?

Breathe deeply in and exhale slowly with your tongue firmly closed. Upon releasing your breath, you inhale slowly and draw out a small abs to contract your stomach muscles. Breathe normally while standing for 30 seconds. Repeat twice in a row.

4 How many stomach vacuums should you do a day?

Start with three sets, gradually increasing to five sets, to achieve serious results. Not only is it easier for people to start establishing regular exercise routines before they wake up, but it is also beneficial because their stomachs will be empty.

Stomach vacuums are not easy and cannot be mastered in a day. They take months of practice. At first, it will look like you are only squeezing in your belly. But over time, you will reach a stage where your stomach looks like it is touching your spine. Work on your breathing and stomach exercises. Begin with light exercises and small durations of holding your breath and slowly advance to stomach vacuums.

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ROMAN ODINTSOV/Pexels

5 Should you hold breath during a stomach vacuum?

Stomach vacuums are performed by exhaling all the air out of your lungs and squeezing your stomach in. It would be best if you were not holding your breath. You have to let it all out and exhale. Take it step by step and work on it gradually. Do not overdo or you will feel lightheaded. This happens when you hold your breath instead of your stomach.

The beginner’s position is held for up to 5-10 seconds. Generally speaking, people shouldn’t take their breath when they hold their belly up. Relax your muscles with your breath. Repeat three to five times a day.

Is Stomach Vacuuming Safe?

6 Can learning how to do stomach vacuums help strengthen core or abdominal muscles?

Yes, learning how to do stomach vacuums and performing them correctly for a long period will strengthen your core and abdominal muscles more. This exercise mainly targets your deepest abdominal muscle!

Stomach vacuums are often said to reduce and give us smaller waists. Stomach vacuums make your muscles stronger and tighter, making your waist smaller. This exercise also helps build beautiful abs that you can rock with a crop top or at the gym. This exercise is perfect when you have little time every day but are consistent for days. It also helps your breathing and control.

8 Benefits of Stomach Vacuums

Yes, Stomach Vacuums are extremely beneficial. They are an effective exercise that is also used in physical therapy. Stomach vacuum exercise targets pelvic floor muscles, superficial abdominal muscles and deep core muscles. Stomach vacuums are also called abdominal hollowing as you exhale all the air.

You can reduce your waistline, reduce some belly fat, build abs, strengthen your core and work on your breathing. In 3 weeks, you will be able to notice the difference. But it would be best if you were consistent. Try 4-5 reps daily, giving a break between each vacuum. Stomach vacuums are most beneficial when performed on an empty stomach. So, doing it in the morning would be a proper time. Always stretch, warm up and do gentle exercises before starting stomach vacuums. Doing stomach vacuums after meals can aid digestion.

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Dani Alejandro/Pexels

How to do stomach vacuums teaches you to target your deepest abdominal muscles and achieve a strong core. They also help you stay fit and reduce stomach fat. Slowly exhale and pull your stomach towards your spine. Doing it early in the morning on an empty stomach is recommended.

Always remember to take a deep breath during exercise, to calm down, or to feel good!

Last Updated on May 5, 2024 by Gautam