Stomach vacuums are an exercise technique used to help improve the appearance of your stomach area. They involve contracting your abdominal muscles and then sucking your stomach in and up, as if you’re trying to make a vacuum inside your stomach.
Stomach vacuums can be an effective way to target the abdominal area and tone the muscles. It can be a helpful component in any exercise routine, as it helps strengthen the muscles in the area. With regular practice, it can help you develop a stronger core and get that coveted “six-pack” look.
That said, stomach vacuums are not a “magic bullet” for a flat stomach. To really get the best results, they should be done in conjunction with other abdominal exercises, such as crunches, planks, and side bends. This will help you to target other areas of the abdomen and work your core from different angles.
The Benefits of Stomach Vacuum Exercises
Stomach vacuum exercises are an effective way to target the abdominal muscles, helping you to sculpt and tone your core. When done correctly, they also activate the transverse abdominis which is the deepest layer of abdominal muscles. This helps to support your spine and improve posture. As well as working your abdominal muscles, stomach vacuum exercises also involve a large amount of breathwork, which can help you to improve your overall breathing technique and promote relaxation.
Another benefit of stomach vacuum exercises is that they can help to reduce the risk of developing lower back pain. This is because the transverse abdominis muscles are responsible for supporting the spine and helping to protect against injury. Stronger abdominal muscles can also help to reduce the risk of injury during other physical activities, such as running, playing sports and weightlifting.
Stomach vacuum exercises are also effective at burning calories. While they may not be as intense as other forms of exercise, they can still help you to burn calories and lose weight, as well as improving your overall muscle tone. Furthermore, they can be done anywhere, so they are perfect for those who are short on time and don’t have access to a gym.
Stomach vacuum exercises can also help to improve digestive health. Stronger abdominal muscles can help to improve posture and reduce stomach bloating, allowing food to move through the digestive tract more efficiently. This can help to reduce the risk of constipation and other digestive problems.
How to Perform a Stomach Vacuum
When performing a stomach vacuum, it is important to do the exercise correctly in order to get the most benefit and avoid injury. Here are the steps for performing a stomach vacuum:
1. Stand with your feet hip-width apart and your arms at your sides.
2. Exhale as you draw your navel inward toward your spine.
3. Hold the contraction for 10 seconds or as long as you can.
4. Inhale and relax your abdomen, allowing your belly to expand.
5. Repeat the exercise 10-15 times.
Variations of Stomach Vacuum
There are several variations of the stomach vacuum exercise, allowing for a range of intensity levels. Beginner variations include the standing stomach vacuum and the seated stomach vacuum. For both of these variations, you will stand or sit upright and draw in your stomach as if you are trying to make your belly button touch your spine. Hold this contraction for 10-15 seconds, then release and repeat.
Intermediate variations of the stomach vacuum exercise include the angled stomach vacuum and the side stomach vacuum. For the angled stomach vacuum, you will again draw in your stomach, but this time you will lean back slightly at the same time. For the side stomach vacuum, you will draw in your stomach and turn your body slightly to one side at the same time. Both of these variations require more effort and will help to target the oblique muscles (the muscles of the side abdominal wall).
Advanced stomach vacuum variations include the hanging stomach vacuum and the wall stomach vacuum. For the hanging stomach vacuum, you will hang from a pull up bar and draw in your stomach. This variation requires a lot of strength and control, as your body weight is being used as resistance. For the wall stomach vacuum, you will stand against a wall and draw in your stomach. This variation requires you to have good posture and balance.
Clinical Studies on Stomach Vacuum
The first study to look at the effects of stomach vacuum exercises was conducted by researchers at the University of Valencia in Spain. In this study, 18 healthy adults were randomly assigned to either an exercise group or a control group. The exercise group performed stomach vacuum exercises for a total of six weeks, three days per week. The control group did not participate in any exercise intervention.
At the end of the study, the exercise group showed a significant decrease in waist circumference and waist-to-hip ratio. There was also an increase in abdominal muscle endurance, which was measured with a test called the abdominal pressure endurance test. The participants also reported feeling more satisfied with their bodies and an increase in quality of life.
Another study published in the journal ‘PLOS One’ assessed the effects of stomach vacuum exercises on physical performance. In this study, 21 healthy adults were randomly assigned to either an exercise group or a control group. The exercise group performed stomach vacuum exercises for a total of eight weeks, three days per week. The control group did not participate in any exercise intervention.
At the end of the study, the exercise group showed a significant increase in maximal oxygen consumption and running economy compared to the control group. This suggests that stomach vacuum exercises may have a positive effect on physical performance.
In addition to assessing the effects of stomach vacuum exercises on physical health and performance, other studies have looked at their effects on body composition. A study published in the journal ‘Obesity Research & Clinical Practice’ compared the effects of stomach vacuum exercises and abdominal crunches on body composition. In this study, 20 healthy adults were randomly assigned to either an exercise group or a control group. The exercise group performed stomach vacuum exercises for a total of four weeks, three days per week. The control group did not participate in any exercise intervention.
At the end of the study, the exercise group showed a significant reduction in body fat and an increase in lean muscle mass compared to the control group. This suggests that stomach vacuum exercises may be an effective form of exercise for reducing body fat and increasing lean muscle mass.