Are Ab Vacuums Effective?

Ab vacuums are effective at giving you an exercise you can do almost anytime, anywhere, a thousand times a day. And doing ab vacuums will make a difference in your control and visible separation of individual ab muscles. But they aren’t a short cut, don’t burn many calories, and aren’t the only ab exercise that you need to do.

Coming to the safety part, it has been trusted by bodybuilders around the world for decades and has been vetted by physicians. There is absolutely no harm in following the stomach vacuum routine. But, as we all know, anything in excess can be dangerous.

Plus, research from Dr. Stuart McGill, a spinal expert, solidified the notion that improving back health isn’t about targeting a single muscle, the way stomach vacuuming does, but rather about strengthening your core as a whole. RELATED: Waist Training: Can You Cinch Your Waist Thin?

Your best bets are still regular diet and exercise, along with traditional strength training and ab work. But stomach vacuums are an excellent and WAY underutilized method of getting that extra 10% of definition and slimness that can make a big difference.

How to do a stomach vacuum?

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold.

Training days for the Stomach Vacuum are Monday, Wednesday, and Friday. Week 1: 3 sets of 20 seconds. Week 2: 3 sets of 40 seconds.

The exercise I am speaking of is called the Stomach Vacuum. It was widely used in the early days of bodybuilding with Arnold and Corey.

The vast majority of people engage in countless sets and repetitions of abdominal exercises such as crunches, leg lifts, and twists. Many fail to see dramatic improvement, as if something is lacking. Are you among the many who religiously train your abdominals, yet still fights the distending gut syndrome?

Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic. As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work.

How to do a stomach vacuum?

Executing a Stomach Vacuum Exercise 1 Lay down on your back with your legs slightly apart so that you feel comfortable and relaxed 2 Inhale deeply through your nose so that your lungs are filled up 3 Exhale while simultaneously contracting the abdominal wall 4 Suck the abdominal wall in and under your rib-cage 5 Hold it for a couple of seconds and then relax

It is basically a yoga technique used as a massage for the internal organs. To learn and appreciate how it can help you, it is important to know a bit of its history.

On the other hand, if you do it while lying down on your back, it will allow you to achieve greater motion, as gravity will help you suck in the abdominal wall with better strength. Doing the vacuum exercise in a four-legged position allows you to heavily engage the inner abdominal muscles.

During the golden era of bodybuilding – starting late 60s – bodybuilders noticed that doing the vacuum, combined with certain bodybuilding poses, gave a much more ripped look to their torso. Sucking the abdominal wall in really helped enhance the small waist and give a v-taped look.

It only takes 10 minutes a day and is a golden tool to use on your way to a flatter and more tucked-in mid-section. It should be noted, however, that this flat tummy exercise takes a lot of practice to master and can also become painful if you overdo it. A proper plan and incremental sets of vacuums are recommended.

There is no certain set-rep scheme to keep with this exercise, as you can do it anywhere, anytime, for however long you want. Doing stomach vacuums on the regular basis will help you strengthen your deep abdominal muscles and diaphragm quickly.

Fast forward to the 21st century, it is still a well-known fact that the stomach vacuum has several benefits when it comes to toning the inner abdominal muscles. Consistent practicing of this exercise will lead to a more ‘tucked in’ belly besides toning the muscles in that area.

What is stomach vacuuming?

FWIW, stomach vacuuming is also called the “abdominal drawing-in maneuver” or “abdominal hollowing ,” and it’s really not new at all. Since it focuses on breathing mechanics and engaging the core muscles, it’s a pillar of yoga and Pilates, explains Sturla. Basically, it’s what your fitness class instructor means when they say “engage your core.”

Unlike planking or any other exercise really, you can do it pretty much anywhere: sitting, standing, kneeling, lying down. And a little extra practice is a good idea since it’s actually harder to do right than it looks.

Then, take a big exhale and pull your belly button in toward your spine by using those muscles deep within your midsection to slowly pull your abdominals in.

To make the move harder, try it on your hands and knees, sitting straight up in a chair with, or on a Swiss ball. And once you master the squeeze? Hold your navel to your spine while you sit or stand throughout the day .

Sure, it looks weird, but it can make an impact on your core. Stomach vacuuming has nothing to do with your Dyson — and seriously, don’t try that at home. Instead, it’s actually a breathing exercise that activates and strengthens your transverse abdominis, aka your deepest abdominal muscle, by contracting it, explains Rich Sturla, …