What is the Vacuum Pose?
The vacuum pose, also called stomach vacuum, is an exercise performed to activate the transverse abdominis muscle. It involves pulling the abdominal muscles inward toward the spine while breathing out all air from the lungs.
Bodybuilders use this pose before going on stage to showcase muscular definition. When done correctly, it makes the waist appear narrower and more sculpted.
How to Do the Vacuum
Follow these steps to perform a basic vacuum pose:
- Stand with good upright posture, relaxing the abs.
- Take a deep breath, filling up the lungs completely.
- Exhale all the air out of the lungs forcefully.
- Hold the breath out and pull the abdominals in toward the spine.
- Hold for 10-30 seconds while keeping the rib cage lifted.
- Inhale and relax the abs to complete 1 rep.
Repeat for 2-3 sets, taking deep breaths between each rep. With practice, work up to holding for 60 seconds.
Tips for an Effective Vacuum
Use these technique tips to help maximize the effectiveness of the vacuum pose:
Posture is Key
Stand tall with good upright posture. Engage the core before starting. Don't hunch or cave in the chest.
Exhale Fully First
Completely empty the lungs of air before pulling in the abs. This helps narrow the waist more dramatically.
Isolate the Transverse Abdominis
Focus on squeezing the deepest core muscle rather than just the rectus abdominis. Draw the belly button toward the spine.
Avoid Holding Your Breath
Breathe normally between reps instead of holding the empty breath. This prevents dizziness or passing out.
Use Resistance
Hold a dumbbell plate against your midsection or have a partner provide resistance to intensify the contraction.
Check Form in a Mirror
Use a mirror to ensure you are pulling in the waist evenly on all sides for symmetrical results.
Muscles Worked
When performed correctly, the vacuum pose primarily targets these abdominal muscles:
Transverse Abdominis
The deepest abdominal muscle that wraps around the sides and front of the torso. Sucking the belly in toward the spine engages this muscle.
Internal Obliques
Rotating muscles along the sides of the waist. The vacuum's inward motion recruits the obliques.
Rectus Abdominis
The outermost ab muscle that forms the six-pack shape. The rectus assists with the vacuum hollowing action.
Secondary muscles like the erector spinae, multifidus, and pelvic floor may also activate to some degree to support the posture.
Benefits of the Vacuum Pose
Regularly practicing the vacuum exercise offers several benefits for bodybuilders, athletes, and the general population:
Builds Core Strength
Targeting the transverse abdominis with the vacuum motion improves strength in this key stabilizing muscle.
Improves Posture
Engaging the core activates muscles that support proper upright posture like the erectors and multifidus.
Enhances Waist Definition
Frequently performing vacuums can refine your waistline for a lean, sculpted look.
Strengthens Pelvic Floor
Hollowing the abs inward increases activation of the pelvic floor muscles, which support core stability.
Boosts Core Endurance
Holding the vacuum position for time helps build muscle endurance in the transverse abdominis.
Improves Body Awareness
Learning to isolate the transversus develops greater mind-muscle connection and body awareness.
Who Can Benefit Most
Including the vacuum exercise in your routine can benefit:
Bodybuilders
Vacuums refine the waistline and enhance the abdominal V-taper for competition.
Powerlifters
Stronger transverse abdominis provides added core stability for heavy lifts.
Athletes
Sports like boxing and martial arts rely on rotational core power that vacuums can build.
Posture Improvement
Targeting the transverse abdominis helps correct postural imbalances and back pain.
Core Weakness
Those with poor core strength can isolate and strengthen the transverse abdominis.
Postpartum Recovery
Vacuums engage the pelvic floor muscles which can aid post-pregnancy healing.
Is the Vacuum Pose Safe?
When performed with proper form, the vacuum exercise is generally safe. However, take these precautions:
Avoid Overexertion
Using too much force or holding it for excessive time can strain the abdominals. Build up intensity gradually.
Modify for Pregnancy
Pregnant women should not perform intense vacuums, especially in the third trimester. Light, short durations may be okay.
Skip with Pelvic Issues
Those with pelvic floor dysfunction, prolapse, or incontinence should avoid vacuums until fully recovered.
Beware of Back Injury
People with herniated discs or back injuries should consult a doctor first since hollowing the core deeply affects the spine.
Stop if Dizzy
Discontinue immediately if breath holding causes dizziness or lightheadedness.
Talk to your doctor if unsure about performing vacuums due to a medical condition. When done carefully, most people can include it safely.
Adding Vacuums to Your Routine
There are a few ways to effectively incorporate the vacuum exercise into your workout routines:
Do Vacuums After Cardio
Perform 1-2 sets after aerobic exercise when the transverse abdominis is warm and pliable.
Include During Ab Workouts
Add the vacuum between regular core exercises like planks and sit-ups to fully fatigue the abs.
Use with Other Core Moves
Combine the vacuum with stability moves like dead bugs or bird dogs for greater core activation.
Do as Part of a Circuit
Alternate vacuum holds with bodyweight exercises in a high-intensity circuit.
Pair with Compound Lifts
Squats, presses, and other compound exercises benefit from added core bracing that vacuums provide.
Aim for 2-4 sets of 30-60 second holds, allowing the abdominals to fully recover between sets. Start with shorter holds and gradually increase over time.
Alternative Exercises
Other effective moves to incorporate for well-rounded core training include:
Planks
Planks build endurance in the transverse abdominis while training proper alignment.
Dead Bugs
Target the obliques and deep core stabilizers with controlled dead bug movements.
Palloff Press
Challenges core strength dynamically using resistance bands or cables.
Stirring the Pot
Trains proper stabilization with rotational movements holding a medicine ball.
Hollow Hold
Requires full-body tension while holding the torso concave.
Mix up your core routine by combining the vacuum with other complementary exercises for balanced development.
Sample Vacuum Workout Routine
Try this 10 minute vacuum pose routine after cardio or weights:
Warmup: 60 seconds
- Plank - 30 seconds - Side Plank Each Side - 15 seconds
Vacuum Exercise: 5 rounds
- Vacuum Hold - 30 seconds - Rest - 30 seconds
Cooldown: 60 seconds
- Child's Pose - 60 seconds
Perform this sequence 2-3 times per week after workouts when your core is warm. Adjust holds based on your ability.
Does the Vacuum Pose Really Work?
When utilized alongside proper nutrition, the vacuum exercise can make your waist appear slimmer and more defined over time. The key is consistency.
Research confirms that regularly training the transverse abdominis improves core strength and stability. Vacuums enhance muscle awareness and control of this innermost muscle.
However, simply doing vacuums without an overall fitness routine is unlikely to radically change your physique. Use this move in combination with a tailored diet and training program.
Takeaway on the Vacuum Pose
The vacuum exercise leverages breathing mechanics to target the transverse abdominis. Mastering this move helps develop core control and refine the waistline.
Practice proper form, breathing, and gradual progression. Integrate vacuums into core routines 2-3 times per week. This popular pose can benefit bodybuilders, athletes, new moms, and anyone seeking better posture when performed safely.
While no single move can replace comprehensive training, adding vacuums to your regimen will sculpt and strengthen your midsection from the inside out.
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.
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