Sucking In with Stomach Vacuums - Is This Ab Exercise Worth It?

Sucking In Your Stomach: The Stomach Vacuum Exercise

The stomach vacuum exercise exploded in popularity thanks to TikTok videos demonstrating how to properly perform it. Also called the abdominal vacuum, this move involves fully exhaling to pull the abdominal muscles inward. Proponents claim it slims the waistline and strengthens the transverse abdominis. But does sucking in your stomach like this provide real fitness benefits?

Understanding the Transverse Abdominis

The transverse abdominis is the deepest layer of abdominal muscles. Located underneath the rectus abdominis, it wraps around the torso between the ribs and pelvis. This muscle plays a key role in stabilizing the lumbar spine and pelvis.

Because the transverse abdominis lies beneath the belly, it can be challenging to actively engage it with traditional ab exercises. The stomach vacuum specifically targets the transverse abdominis by using focused exhaling to draw it inward.

How to Perform the Stomach Vacuum

To do the stomach vacuum exercise:

• Stand with a straight, neutral spine.
• Take a deep inhale through the nose, filling up the lungs fully.
• Open the mouth slightly and exhale completely, pressing out all the air.
• Pull the navel in toward the spine as much as possible.
• Hold for 10-30 seconds while continuing to breathe only through the nose.
• Release the abdominal muscles and inhale again.
• Repeat for sets of 5-10 vacuums.

Be Sure to Maintain Proper Form

Many people make mistakes when first attempting the stomach vacuum. Avoid these common errors:

• Holding the breath - Breathe only through the nose throughout the exercise.
• Bearing down - Keep the focus on drawing the navel in, not pushing out.
• Straining the neck - Keep the neck relaxed, not jutted forward.
• Shrugging shoulders - Shoulders should be down and back.
• Overarching lower back - Maintain a neutral spine without arching.

Key Cues for Proper Transverse Engagement

To better isolate and engage the transverse abdominis, think about:

• Drawing the belly button toward the spine.
• Pulling the navel up and back.
• Slightly narrowing the waist.
• Corseting the midsection inward.

Potential Benefits of the Vacuum Exercise

When performed correctly, the stomach vacuum exercise offers several potential perks:

• Strengthens transverse abdominis - Vacuums specifically target this deepest abdominal muscle.
• Improves core stability - A strong transverse provides better lumbar and pelvic stability.
• Enhances posture - Transverse engagement encourages upright, neutral posture.
• Supports proper breathing - Deep breathing is part of the exercise.

Over time, vacuums may help build core strength, reduce lower back pain, improve balance and stability, and give the waistline a more toned, controlled appearance.

It's Not a Quick Fix for Weight Loss

Despite some TikTok users claiming it trimmed inches fast, the stomach vacuum will not dramatically reduce belly fat or lead to weight loss on its own. Any calorie-burning or waist-reduction effects are minimal.

Vacuums focus on strengthening the transverse abdominis. They don't burn many calories or target fat loss in the same way as aerobic activity and full-body resistance training.

For weight management, a consistent exercise program that includes varied cardio and strength exercises plus a healthy diet is most effective. The vacuum can be a helpful supplemental core exercise.

Who Should Avoid the Stomach Vacuum?

When performed correctly, vacuums are low risk for most healthy adults. However, certain individuals should take precautions or avoid this exercise.

Pregnancy - Check with a doctor before doing vacuums when pregnant. The intense engagement may not be suitable.

Pelvic floor dysfunction - People with bladder control issues may overly engage pelvic muscles. Modify or avoid vacuums.

Hernias - Anyone with an abdominal hernia should skip stomach vacuums, as they could worsen the hernia.

Back injuries - Those with disc issues or back injuries should consult a doctor or physical therapist first.

Digestive troubles - Vacuums could trigger reflux, bloating, or cramping for those prone to GI problems.

Start Slowly and Work Up

For optimal safety and effectiveness when beginning stomach vacuums, follow these tips:

• Practice pelvic floor engagement first to avoid overusing those muscles.
• Start with just a few sets of 5-second holds to learn the technique.
• Build up gradually to 3 sets of 8-10 reps with 15-30 second holds.
• Initially do vacuums only a few times per week after a warm up.
• Increase frequency slowly 2-3 times per week at most.

Rushing into long holds multiple days a week can lead to overworking the transverse abdominis. Take time to master proper form and build endurance.

Integrate Vacuums Into a Core Routine

While the stomach vacuum specifically targets the transverse abdominis, it should not be the only core move you do.

To build full core strength, combine vacuums with exercises like planks, dead bugs, leg lifts, crunches, side planks, and pallof presses. Aim for 2-3 targeted ab workouts per week.

Its also critical to strengthen the entire body with total-body resistance training and flexibility exercises. A comprehensive fitness routine provides greater benefits.

Watch for Possible Side Effects

When starting with vacuums, pay attention to your body. Since this exercise emphasizes forceful exhaling, you may notice:

• Lightheadedness
• Dizziness
• Headaches
• Fatigue
• Muscle cramping

These potential side effects often result from holding the breath instead of continuously breathing. Adjust your technique rather than pushing through concerning symptoms.

Talk to Your Doctor if You Have Concerns

Discuss trying stomach vacuums with your doctor first if you have a medical condition or physical limitations. They can help assess whether your body is up for this abdominal exercise.

Stop right away and notify your physician if the vacuum causes significant pain or discomfort. Seek help determining if you need to modify the technique or avoid it altogether.

Work with a Trainer to Perfect Form

If possible, ask a personal trainer, physical therapist, or knowledgeable coach to check your vacuum technique. They can provide cues to better engage the transverse abdominis.

Getting feedback will help you maximize results from the exercise and avoid injury. Online videos can teach the basics, but individual guidance is ideal.

The Takeaway on Stomach Vacuums

When performed correctly, the stomach vacuum can be a beneficial exercise to strengthen the transverse abdominis muscle. Over time, vacuums may improve core stability and posture.

However, this move requires precision. Take time to master proper breathing and form. Combine vacuums with other core exercises rather than relying on them alone.

While vacuums will not dramatically reduce belly fat, they can be a

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.