What is a tummy vacuum and why you should try it

You’ve surely heard of the “abdominal vacuum” exercise, a simple breathing exercise for the abs that has triumphantly burst into the fitness world straight out of yoga and Pilates.

The abdominal vacuum is a simple breathing exercise that works the internal muscles of the abdomen, and primarily the deepest one, the transverse muscle. One of the main reasons why this simple method has been in the spotlight for quite some time now is because it is very effective for burning belly fat. 

At first glance, a vacuum may scare you: videos of people pulling their stomachs in hard seem repulsive and not very pleasant. However, it’s worth trying it once and you’ll love it.

To master this fitness technique, start with the simplest exercise: the tummy vacuum on your back.

Vacuum on my back

1. Roll over onto your back.
2. Keep your knees bent and your feet on the ground.
3. Slowly inhale as much air as possible, take a big exhale. 
4. Pull your belly button toward your spine Hold this position for at least 15-20 seconds.
5. Relax your muscles and take a breath in
6. Repeat three to five times.

Vacuum on the knees

1. Get on your knees to get into a stable position 
2. Rest your hands with your palms on the floor
3. Your knees are also on the floor, so your feet make a 90-degree angle with the floor. 
4. Take a deep breath in and a big exhale. 
5. Retract your abdomen and hold this position for at least 15-20 seconds.
6. Look down at your hands as you hold this position.
7. Gently relax your abdominal muscles and inhale
8. Repeat 3-5 times

To make the movement more challenging, try performing it while sitting upright  in a chair or standing with your hands on your knees.

Vacuum on the chair

1. Sit up straight in your chair.
2. Place your palms on your thighs.
3. Push the air out of your lungs and pull your abdomen in toward your spine.
4. Hold this position for 15 to 20 seconds
5. Release your belly and inhale slowly
6. Repeat 3-5 times

Standing vacuum

1. Stand up straight
2. Put your hands on your hips
3. Take a deep breath in and take a big exhale
4. Pull your abdomen in as much as possible and hold. Visualize trying to touch your navel to your spine
5. Hold this position for 15 to 20 seconds
6. Release your belly and inhale slowly
7. Repeat 3 to 5 times

In any of the positions the abdominal vacuum will be effective, so by trial and error choose the one that will suit you. Once you have mastered the technique, you can gradually increase the vacuum hold time. 

It’s important

• Do not round your back during the exercise, try to keep your posture.

• Do not do a vacuum after taking a meal. The ideal time is in the morning and on an empty stomach.

• Vacuum is not allowed during pregnancy and menstruation

• Stop performing the vacuum if you feel pain and discomfort. Be sure to consult with your doctor.

In addition to reducing belly fat and strengthening muscles, vacuum exercises have great health benefits, including improved posture, positive effects on the gastrointestinal tract, and reduced back pain.

If you do this exercise daily, stick to a healthy diet and stay physically active, the results will not be long in coming. After a few weeks, you will feel and see the fruits of your efforts.

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Text: Nika Egorova
Photo: Unsplash