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Stomach Vacuum Exercise - All You Need To Know

Do you tuck in your tummy while standing during office meetings? Want to get rid of those extra kilos under your belly? If your answers are a yes, stomach vacuuming exercise can help you melt belly fat and shrink your waist in a quick time.

In this blog, we'll read all about the stomach vacuum exercise, how to do stomach vacuum exercise, and what are the benefits of stomach vacuum exercises.

What is Stomach Vacuum Exercise?

The stomach vacuum exercise (also known as the abdominal drawing-in maneuver (ADIM) and stomach hollowing) can be described as a form of isometric contraction of the transversus abdominis (TrA) muscle, which extends between the ribs and the pelvis and is the deepest of the six abdominal muscles.

The primary purpose of the stomach vacuum exercise is to create an overall tighter midsection and slim your waistline.

The stomach vacuum exercise primarily targets the transversus abdominis but also targets your internal as well as external obliques, diaphragm, pelvic floor muscles, and the multifidus.

What To Expect?

You can expect to lose 2-4 inches off your midsection in just 2-4 weeks with the stomach vacuum exercise. Furthermore, this exercise will help you gain more and better control of your body's core muscles and perform better explosive lifts while at the gym.

Benefits Of Stomach Vacuum Exercise

  • Increases your body's core strength
  • Enhances the stability of your lower back
  • Activates spinal stabilizing and deep abdominal muscles
  • Stabilizes your hips, spine, and the core
  • Improves surface-level and deeper core muscles
  • Reduces the risk of back pain or injury
  • Helps you contract your transversus abdominis
  • Improves urinary and fecal continence
  • Enhances sexual function
  • Helps your waist look smaller
  • Improves your body posture
  • Offers stability and strength
  • Improves your stomach or gut health
  • Facilitates a smoothly functioning digestive system

How to do Stomach Vacuum Exercise?

You can easily perform the Stomach Vacuum Exercise which primarily includes deep breathing and some isometric moves.

Initially, you may not be able to hold the vacuum for a while and there's no issue with it. You just need to focus on your breath and then how much tummy vacuuming you can do, and how long you can hold it for.

During the entire procedure, you have to inhale through the nose and exhale through the mouth.

  • To get started, you'll need to first stand straight and place your hands on your hips or waist.
  • Now, you'll have to exhale in such a way that it feels like you're emptying your lungs.
  • Then, you'll have to suck in your stomach as much as possible and be feasible for you and hold. The more you suck your stomach, the higher your chances of hitting the transversus abdominis (TrA) muscle.
  • Then, you'll have to slowly relax the stomach and repeat. Don't exceed 10 sets in your practice. You can include the stomach vacuum into your training at least thrice a week.
  • You can even try out the cat-cow pose or kapalbhati to ace stomach vacuuming. You may also try out different yoga poses like Vrikshasana, Tadasana, Samasthiti, Ek Padasana, etc. to create a stomach vacuum.

Let's get ready for the best abs of your life with the stomach vacuum exercise!

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