How To Do The Stomach Vacuum Exercise

woman doing stomach vacuumThe Stomach Vacuum is one of those exercises that not too many people know or do. It’s much less popular than crunches, sit-ups, or leg raises.

This is a shame because the abs vacuum is a very effective exercise which can help you get a flatter stomach in 2 or 3 weeks. I’m talking about visible results.

The stomach vacuum exercise works the Transverse Abdominal Muscle (also known as transversus abdominus), which is the inner abdominal muscle that runs underneath your external abdominal muscles and your obliques. This is a muscle which is rarely trained, as most ab exercises target the outer muscles.

The Transverse Abdominal Muscle is very important as it helps to support your posture, takes part in your breathing under exertion (when you’re lifting something heavy), and also helps to keep your belly tight.

This inner muscle actually helps to keep your belly from drooping. The stronger this inner muscle is, the tighter and closer it can hold your belly, making it look flatter. And the great thing about stomach vacuums is that they can be done practically anywhere with little effort.

As long as you maintain a healthy diet, adding the stomach vacuum to your routine can help you lose inches from your waist and flatten your abs quickly.

 

How to Perform the Abs Vaccum Exercise

I’ll explain how to do this exercise standing up. However, it can also be done sitting, on all fours, and even when lying down. The principles are the same.

To do the stomach vacuum you should stand with your hands at your hips, on your head, or at your waist. Make sure to stand straight and stable.

1. Inhale as much air as you can. Really fill your lungs and your stomach with air.

2. Exahle all the air out gradually while pushing your chest forward and pulling your stomach in as tight as you can. A fitness trainer once told me that I should try to get my navel to touch my spine. A rather crude metaphor but it’s an accurate one.

3. Hold your stomach in tight, but make sure to continue breathing.

4. Release.

This is one repetition. You should do 10 or more on each set. You can do this exercise a number of times a day, while you’re driving, when you’re sitting in your office, in front of the TV, and so on. You can practically do it anywhere and everywhere.

Important Note
Stomach vacuums are an effective exercise, there’s no doubt about that. However, don’t mistake these for a total solution to belly fat. This exercise doesn’t burn belly fat and it’s not the way to drop pounds. For that you need to follow a healthy diet plan and to workout regularly. This exercise can help to improve your results and appearance.

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