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What is the “stomach vacuum” exercise and how do you do it?
The stomach exercise involves being aware of your breathing and abdominal muscles, as explained by Evan Betts, NASM CPT, PPSC, and C4 Energy Brand Ambassador. While you can do this exercise while sitting, lying down, or standing, it is most commonly performed while standing. This exercise is popularized by Arnold Schwarzenegger and the bodybuilding community.
The stomach vacuum is a simple exercise to do, although some people may find it uncomfortable. You can start by standing, sitting, or lying down. Take a deep breath in through your nose, allowing your lungs to fill with air. Then, exhale as much air as you can.
Once you have emptied your lungs, try to pull your abdomen towards your spine as if there is a string attached to your navel, advises Betts. The vacuum shape should feel tight and narrow at the bottom of your abdomen and maintain this shape up to your ribcage.
Your goal should be to hold this “contracted” position for around 10 to 20 seconds, resting in between for three to five rounds in total.
How can the stomach vacuum exercise strengthen and tone your core?
The stomach vacuum is beneficial for core strength because it fires up a deeper layer of muscles known as the transverse abdominis. “Strengthening these integral muscles will help with core stability, posture, and general core strength,” says Betts. “As you know, improved posture helps improve postural ailments associated with postural deviations (ex: low back pain) better digestion, and improved motor function.”
As Betts points out, this exercise can also help speed up your digestive system; it’s a great one to do before or after eating. “When we think of alignment, we think externally. Don’t forget the insides,” Betts says. “Better alignment also includes your organs, and if your organs are better aligned and not compressed, then food and excrement can flow better as well.”
Alexa Mellardo
