Stomach Vacuum: A Flat Stomach in 5 Minutes a Day!
Are you dreaming of a flatter stomach? Forget those endless crunches and incorporate the stomach vacuum into your routine. This simple technique involves pulling in your stomach to strengthen your deep abdominal muscles. We’ll explain everything.
The stomach vacuum is a simple exercise that involves pulling in your stomach to strengthen your deep abdominal muscles to improve posture and slim your waist.
It can be performed in different positions (lying down, sitting, on all fours, standing, etc.) and is easily incorporated into a yoga, Pilates, or strength-training routine.
To get started, it’s recommended to practice on an empty stomach, in comfortable clothing, and ideally with the guidance of a professional or with the help of online tutorials.
To achieve a flatter stomach, the most effective trick is to intelligently strengthen your core, particularly by focusing on the transverse abdominis. What if we told you that there’s an increasingly popular targeted exercise that helps tone this area? It’s the stomach vacuum, a technique that involves holding your breath while pulling in your stomach. This maneuver creates abdominal suction and strengthens the deep muscles, particularly the transverse abdominis. This movement fits perfectly into a strength training, Pilates, or yoga session. The results? A more toned stomach, a slimmer waist, and better posture. Here are the secrets of this practice.
Stomach Vacuum: What Is It? Which Muscles Are Used?
The stomach vacuum is a muscle-strengthening exercise that precisely targets the deep abdominal muscles, mainly the transverse abdominis. But performing it requires a bit of practice: you first need to exhale as much as possible, then simulate a deep breath—as if you were trying to suck all the air in the world into your lungs—while holding your breath.
The stomach vacuum is a practice that comes to us from yoga called “Uddiyana Bandha,” an exercise for controlling deep abdominal breathing. It was later popularized by Arnold Schwarzenegger in bodybuilding. Finally, it has been used in physical therapy for abdominal rehabilitation.
This technique strengthens the deep abs, also called the “core” or abdominal belt. But that’s not all: it also improves posture, digestion, and breathing control. You can practice the stomach vacuum in several positions, such as lying down, on all fours, kneeling, or sitting, and it fits perfectly into Pilates or yoga sessions.
Good to know: The term “stomach vacuum” comes from the English: “stomach” means “stomach” and “vacuum” means “to empty” or “to draw in.”
How Does It Work? Which Deep Muscles Are Activated?
The stomach vacuum is a Hypopressive Breathing Exercise that targets deeply within the internal abdominal muscles. Unlike crunches or traditional ab exercises, it does not directly engage the rectus abdominis or obliques.
“When you draw in your stomach during the exercise, it’s not simply a passive action. You activate deep muscles, particularly the transverse abdominis, which acts like a sheath around your core. The latter extends from the last rib to the lower back,” explains Mathieu Mazan, a personal trainer.
Here Are The Main Muscles Used And Strengthened During This Exercise:
The transverse abdominis: It helps to reduce waist size, limit bloating, and improve posture.
The diaphragm: It is directly linked to breathing, it plays a key role in exercise.
The intercostal muscles: It help to control thoracic breathing.
The erector spinae: It is for better lumbar stability.
Note: Contrary to popular belief, the stomach vacuum does not directly strengthen six-pack abs, but acts deep down to improve posture, tone the abdominal muscles, and support the pelvic floor.
“For a complete abdominal workout, it is recommended to combine core strengthening, crunches, stomach vacuum and sometimes even perineal strengthening exercises. This will depend on your goals and your initial situation.
How Do I Get Started? Are There Stomach Vacuum Classes Available?
If you’re new to stomach vacuuming, it’s always best to get some guidance to help you get started and avoid mistakes. You can opt for support from a professional such as a physiotherapist, a personal trainer, or a yoga or Pilates instructor.
There are also many tutorial videos on YouTube that explain the technique step by step. These videos are an option for learning at your own pace, at home. “However, they are sometimes insufficient for performing the exercise properly. Many people do their exercises alone and don’t see significant results because they’re performing them incorrectly. In this case, it’s best to seek professional help.
These types of coaching will help you adopt the correct postures, control your breathing, and correctly feel the activation of your deep muscles to achieve the best results.
The stomach vacuum can be a challenge for beginners, but with progressive sessions, the practice becomes more and more accessible. As the intensity increases, it becomes easier to maintain the position, whether in terms of breath holding (apnea) or abdominal contraction. According to a personal trainer.
What positions should you adopt when practicing the stomach vacuum? “There are several possible positions; it’s best to choose what feels most comfortable for you,” recommends the personal trainer.
Here are a few options.
Lying Down
Lie on your back with your knees bent and feet flat on the floor (you can also bring your legs toward your core). Place your hands on your stomach and hips to feel the contraction.
Sitting Down
Sit upright on a stable surface with your feet flat and your knees bent. You can place your hands on your knees while leaning slightly forward.
Kneeling Down
Get on all 4s with your hands under the shoulders and knees under your hips. This position is ideal for beginners because it facilitates connection with your deep muscles.
Standing Down
Stand with your feet hip-width apart. You can choose to remain upright (with or without your back against a wall) or lean slightly forward, placing your hands on your knees.
Kneeling Position
Kneel with your knees hip-width apart. Place your hands on hips or stomach to feel the abdominal contraction.
Stomach Vacuum: How to Do It Right?
It’s important to perform the stomach vacuum in the right conditions: wear comfortable gym clothes, and ideally, do the exercise on a bare stomach to better observe its engagement. “It’s also recommended to do it on an empty stomach or, failing that, a few hours after a meal, with an empty bladder. Using a mirror can be a good way to check that the exercise is being performed correctly,” advises sports coach.
It’s essential to maintain good posture and control your abdominal breathing. Start by taking a deep breath to expand your stomach, then exhale slowly to empty your lungs. Hold this position for 10 to 20 seconds, while continuing to exhale.
How to Breathe Right?
The stomach vacuum is performed while holding your breath. “Take 5 deep abdominal breaths before engaging your transverse abdominis to gain control of your breathing and oxygenate yourself properly,” advises coach Mathieu Mazan. Next, exhale completely, then hold your breath.
This is when you perform a “false inhalation”: you simulate taking in air without actually inhaling. This maneuver creates an opening of the ribs and a suction of the abdomen inward, which deeply activates the transverse abdominis muscles.
Contrary to popular belief, the opening of the ribs during the exercise is normal: it does not correspond to classic thoracic breathing, but rather a voluntary movement that allows you to engage the hypopressive work. Finally, if you integrate the exercise into a Pilates session, you can then resume the true thoracic breathing specific to this discipline.
How Long Does It Take To See Results?
Perform this exercise in sets of approximately 5 minutes. “For visible results, it is recommended to practice approximately 3 to 5 times per week for 5 to 10 minutes,” advises the trainer.
What Are The Benefits Of The Stomach Vacuum?
The stomach vacuum has a multitude of benefits for your body. Here are the main ones:
1- Improved posture.
2- Reduced abdominal size and bloating.
3- Better breathing control.
4- Pelvic floor support.
5- Reduced pressure on the spine (the stomach vacuum helps protect your back and prevent lower back pain).
6- Stress reduction.
7- Improved digestion (this movement stimulates digestion and blood circulation in the abdominal area).
How Can You Get A Flat Stomach With This Technique?
The stomach vacuum creates a suction effect that tones the deep abdominal muscles and helps slim the waistline.
However, for real belly fat loss, this technique must be combined with other strengthening, cardio, and targeted ab exercises. A balanced diet is essential for eliminating abdominal fat. Mathieu Mazan, personal trainer.
It’s also possible to opt for a low-calorie, high-protein, or ketogenic diet for a short period of time. Generally speaking, to lose fat, it’s recommended to limit carbohydrate intake and prioritize protein and healthy unsaturated fats (found in vegetable oils, oily fish, avocados, and nuts) over saturated fats (such as butter or fatty meats) and especially trans fats (prepared meals, fried foods, chips, margarine, deli meats, industrial bread, etc.).
Get A Flat Stomach
The coach also recommends prioritizing omega-3 and omega-9 fatty acids (found in oily fish, flaxseeds, and olive or rapeseed oil, for example), as omega-6 fatty acids (found in abundance in sunflower oil, for example) are often found in excess in our modern diet. “It’s best to avoid alcohol, which promotes fat storage in the liver,” he explains.
The stomach vacuum is particularly beneficial for pelvic floor rehabilitation, especially after pregnancy (postpartum). By activating the transverse abdominis muscle, this exercise helps strengthen the deep abdominal muscles while supporting the pelvic floor. This coordinated action is crucial for regaining good posture and promoting pelvic stability. However, this practice must be performed as part of a rehabilitation program with a physical therapist, as the expert emphasizes:
However, the stomach vacuum alone is not sufficient in the postpartum period. It is important to follow a comprehensive rehabilitation program that also includes exercises to strengthen the pelvic floor and work the classic abs. This is crucial to avoid complications such as delayed healing.
Gradually incorporated into a rehabilitation routine, the stomach vacuum can be a valuable addition.
Strengthening Your Transverse Abdominis During Yoga or Pilates
This isn’t a stomach vacuum per se—which is a hypopressive exercise performed while holding your breath—but rather an active engagement of the transverse abdominis during normopressive exercises (such as planks or certain yoga/Pilates exercises where abdominal pressure remains stable) or hyperpressive exercises (such as crunches, which increase this pressure). This voluntary contraction, by pulling in the stomach during exercise, helps strengthen the core, slim the waist, and improve posture.
This Activation Can Be Incorporated Into Many Postures Or Strengthening Exercises:
Cat-Cow (Marjaryasana-Bitilasana): Pull in your abdomen into the “cat” position and slightly relax into the “cow” position.
Plank (phalakasana) and side plank (vasisthasana): Lie on your hands or elbows, pull in your stomach and engage your abs for a toned effect.
Bridge (setu bandhasana): Activate your abs by pulling in your stomach as you ascend.
Downward-facing dog (adho mukha svanasana): Slightly pull in your abdomen to engage your core muscles.
But also in all your ab exercises (hundred rows, saw rows, roll-ups) or even push-ups (pilates push-ups).
Note: This core-engagement exercise is not strictly a stomach vacuum, but it is inspired by it. It is part of a more dynamic approach, adapted to your physical activity, and can be practiced at any time to strengthen your core.
Stomach Vacuum: Are There Any Contraindications?
Despite its many benefits, the stomach vacuum is not suitable for everyone. You should avoid this exercise in the following situations:
1- back or spinal problems (lower back pain, herniated discs, etc.).
2- Respiratory problems (asthma, lung disorders, etc.).
3-Pregnancy.
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