The Stomach Vacuum Exercise: Poses, Steps, Benefits, And More!

Have you ever heard of the stomach vacuum exercise? Well, if you have not heard about it or do not know what it is exactly, you are in for a treat!

There are a number of exercises that exist in the world, and one of them is the stomach vacuum. With a number of benefits and easy-to-do poses, this exercise has become popular in recent times. If you want to know about the benefits of this exercise and about the steps to do this, you will find this article to be of help.

Keep reading this blog till the end to learn more…

Stomach Vacuum Exercise: What Is It?

Even if you think that it sounds more like a surgical procedure, it is not. Stomach vacuum exercise is the type of contraction of the deepest layer of the abdominal muscle. This layer is known as Transversus Abdominis, and it is present in the deepest muscles of the abdomen.

Also known as stomach hollowing or vacuuming, the stomach vacuum exercise was developed for those people who wanted to strengthen their Transversus Abdominis. If you are someone who wants to build abs and have a much stronger core, this is the best exercise that you can try.

In other words, a stomach vacuum is a single and intense abdominal exercise that helps you to train and targets the deepest and one of the most important abdominal muscles that are the transversus. Now that you know what it is, scroll down to learn about the benefits and how to do stomach vacuums…

How To Do A Stomach Vacuum Exercise?

If you have been reading up online about stomach vacuum exercises, you must be wondering about how to do them. As I have already mentioned, it is important for you to engage the transversus abdominis. If you are someone who wants to know how to do a stomach vacuum exercise, you have reached the right place.

Technically speaking, you can do this exercise anywhere you like and in any pose that you prefer. This means that you can do that while lying down while sitting, or even while you are standing.

1. While Standing Up

The easiest way of performing a stomach vacuum exercise is by standing straight. Here is how you can do it while standing straight:

Stand straight.
Take a very deep breath through your nose for five seconds.
Exhale through your mouth till there is no more air left in the lungs.
While breathing out, suck in your stomach to make sure there is no more air left inside.
Hold this pose for a minimum of ten seconds till you can feel a vacuum forming inside your abdomen.
Repeat.

2. While Lying Down

You can also perform this exercise while you are lying on the bed or, technically, anywhere else. In order to do this, follow the steps below:

Lie on your bed straight
Bend your knees and make your feet flat.
Take a very deep breath through your nose for five seconds.
Exhale through your mouth till there is no more air left in the lungs.
While breathing out, suck in your stomach to make sure there is no more air left inside.
Hold this pose for a minimum of ten seconds till you can feel a vacuum forming inside your abdomen.
Repeat.

3. While Sitting

If you want to do this exercise while sitting straight, you can do that as well. In order to do the stomach vacuum exercise while sitting, do the following:

Sit on a chair in an upright position.
Take a very deep breath through your nose for five seconds.
Exhale through your mouth till there is no more air left in the lungs.
While breathing out, suck in your stomach to make sure there is no more air left inside. Contracting the lower abdomen will help.
Hold this pose for a minimum of ten seconds till you can feel a vacuum forming inside your abdomen.
Repeat.

4. While In A Proning Position

The prone position is when you lie on the bed with your face down. You can also perform this stomach vacuum exercise while lying on your bed with your face down. In order to do that, here are the steps that you need to follow:

Lie down with your stomach on the floor.
Make sure that your legs are straight and arms are extended, and palms down.
Take a very deep breath through your nose for five seconds.
Exhale through your mouth till there is no more air left in the lungs.
While breathing out, suck in your stomach to make sure there is no more air left inside.
Hold this pose for a minimum of ten seconds till you can feel a vacuum forming inside your abdomen.
Repeat.

5. While You Are Kneeling Down

If you are someone who is familiar with the cat-cow pose, you will find this one much easier to perform. Here is how you can do it:

Kneel down on all fours.
Your wrists should align with your shoulders, and your hips should align with your knees.
Take a deep breath for five seconds.
Exhale the air out from your mouth till there is no more air left in the lungs.
Hold this pose for a minimum of ten seconds till you can feel a vacuum forming inside your abdomen.
Repeat.

Here is a quick tutorial on how to do the stomach vacuum exercise at home:

Stomach Vacuum Exercise Benefits: Why Should You Do It?

Now that you know what this exercise is and how you can do it, it is important to learn about the benefits of practicing the stomach vacuum exercise. Take a look at some of the benefits that you can get if you perform it:

It lowers the level of back injury
It helps you to protect the spine much better
It makes your core muscles stronger
It reduces lower back pain
Improves posture
Makes your lungs stronger
It reduces the belly fat
Helps to narrow the waist (if that is something you are aiming for)
It may improve sexual functions as it also benefits the pelvic organs.

Wrapping It Up!

The stomach vacuum exercise is one of the most intense home workouts that you can do to build your core muscles and strengthen your lungs. There are a number of benefits that you can get through this exercise, including reducing the risks of back injury and lower back pain.

In case you were in search of information related to stomach vacuum exercise, I hope that you found this health blog to be of help. If there is any other way in which I can be of help to you, please feel free to let me know by writing your queries down in the comment section at the bottom of the page.

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