If you’ve never heard of stomach vacuums, this exercise might sound pretty strange. Does the gym even have vacuums? And how will that improve your health? Don’t worry, we’re here to help clear up these misconceptions and tell you everything you need to know about stomach vacuums.
What They Are
Stomach vacuums are an abdominal exercise that involves contracting your transversus abdominis muscle, the thin, flat abdominal muscle located deep inside your abdomen that works to stabilize your body.
Their Benefits
When done correctly, stomach vacuums can be a very effective exercise for:
- Relieving back pain
- Improving posture
- Making your core stronger
- Helping you control your core muscles
- Reducing waist size
How To Do Them
Interested in trying a stomach vacuum for yourself? Here’s how.
- Exhale fully
- Tighten and squeeze your abs, as though you are trying to pull your stomach under your rib cage
- Hold for 20-60 seconds, depending on what you can handle for now
- Repeat for 3 sets
Stomach vacuums can be done lying on your back, on all fours, standing, or seated. Go ahead and choose the position that works best for you.
