What if we told you that sucking in your gut was more than just a good way to hide a beer belly? In fact, "sucking it in" may actually help you to strengthen your abs and flatten your belly? This exercise known as the stomach vacuum exercise is well known within yoga circles, but practiced very little by traditional fitness enthusiasts and athletes. Here we discuss what the stomach vacuum exercise is, its benefits, and how to perform them properly.
We have also included a detailed weekly routine to help you incorporate stomach vacuum exercises into your fitness regimen. Like all fitness tools, you won't know if it works until you try it with some consistency for a few weeks.
What Are Stomach Vacuum Exercises?
Stomach vacuum exercises, also known as the abdominal vacuum, are a type of isometric contraction exercise that targets the transverse abdominis muscle. This deep core muscle acts like a natural corset, stabilizing your spine and pelvis. Unlike traditional ab exercises that focus on the rectus abdominis (the 'six-pack' muscle) or the obliques, stomach vacuums specifically train the inner abdominal muscles, helping to tighten and tone your midsection from the inside out.
Benefits of Stomach Vacuum Exercises
Stomach vacuum exercises offer numerous benefits, making them a valuable addition to any fitness routine:
- Improved Core Strength: By targeting the deep core muscles, stomach vacuums help enhance overall core strength and stability.
- Better Posture: Strengthening the transverse abdominis can lead to improved posture, reducing the risk of back pain and other posture-related issues.
- Flatter Stomach: Regular practice can help flatten the stomach by tightening the inner abdominal muscles.
- Enhanced Breathing Control: These exercises improve your diaphragmatic breathing, which can be beneficial for both exercise performance and relaxation.
- Minimal Equipment Needed: Stomach vacuum exercises can be performed anywhere without any special equipment, making them accessible to everyone.
How to Perform Stomach Vacuum Exercises
Follow these steps to perform a basic stomach vacuum exercise:
- Start Position: Begin by standing upright with your feet shoulder-width apart. Place your hands on your hips or hold onto a sturdy surface for balance.
- Exhale Completely: Breathe out all the air from your lungs, emptying your stomach as much as possible.
- Draw in Your Stomach: Without inhaling, pull your belly button towards your spine as if you are trying to create a hollow space in your abdomen. Hold this position.
- Hold the Contraction: Maintain the contraction for 15-20 seconds, then slowly release and breathe normally. Gradually increase the hold time as you become more comfortable with the exercise.
- Repeat: Perform 3-5 repetitions to complete one set.
Weekly Routine for Stomach Vacuum Exercises
To effectively incorporate stomach vacuum exercises into your fitness regimen, follow this weekly routine:
Week 1: Building the Foundation
Days: Monday, Wednesday, Friday
- 3 sets of stomach vacuums
- Hold each contraction for 15 seconds
- Rest for 30 seconds between sets
Week 2: Increasing Duration
Days: Monday, Wednesday, Friday
- 3 sets of stomach vacuums
- Hold each contraction for 20 seconds
- Rest for 30 seconds between sets
Week 3: Adding Repetitions
Days: Monday, Wednesday, Friday
- 4 sets of stomach vacuums
- Hold each contraction for 20 seconds
- Rest for 30 seconds between sets
Week 4: Extending Hold Time
Days: Monday, Wednesday, Friday
- 4 sets of stomach vacuums
- Hold each contraction for 25 seconds
- Rest for 30 seconds between sets
Maintenance Phase
Days: Tuesday, Thursday, Saturday
- 3 sets of stomach vacuums
- Hold each contraction for 30 seconds
- Rest for 30 seconds between sets
Tips for Beginners
- Stay Consistent: Consistency is key. Perform the exercises regularly to see significant results.
- Practice Deep Breathing: Improving your diaphragmatic breathing will enhance your ability to perform stomach vacuums effectively.
- Listen to Your Body: If you experience any discomfort or pain, stop the exercise and consult a fitness professional.
By incorporating stomach vacuum exercises into your fitness routine, you can achieve a stronger core, better posture, and a flatter stomach. Start with the basic routine provided and gradually increase the intensity to challenge your core muscles. Happy training!
