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How To Do A Stomach Vacuum


The road to a flat belly is populated with sit ups, crunches and leg raises. Despite the effectiveness of these abdominal exercises, they don’t really culminate in a truly flat stomach. All they do is exercise the outer abdominal muscles and create a six pack. For that flat belly, you need to work your internal abdominal muscles. These require a different kind of treatment. As they not superficial, it is difficult, if not impossible to apply resistance training. A different kind of exercise has shown positive results in strengthening them.

Stomach Vacuum

The vacuum exercise has the ability to reach these deep-seated muscles. It fights abdominal distension and leads to a more aesthetic midsection that is desirably flat. It additionally promotes core strength and stability. If you wish to forestall the possibility of having an extended abdomen (defined nonetheless), this vacuum should become a staple in your weekly routines. Old school bodybuilders venerated the exercise, and the results showed. Legendary bodybuilder Frank Zane perhaps embodied the best results of the exercise with his iconic pose.

Performing A Stomach Vacuum

The exercise is rather difficult to perform correctly, but the execution improves with practice. You can perform it in a variety of ways, including standing upright with hands on your hips, bent over or reaching overhead. Some advocate for the bent over variation, arguing that it offers greater resistance as are also be fighting gravity, but it has not shown to have any added benefit.


To Perform The Vacuum Exercise:

  • Stand with your hands on your hips, or resting on a bench placed in front of you, legs slightly apart, knees bent, and torso slightly bent forward.
  • Inhale and exhale all the air from your lungs and squeeze your diaphragm
  • Pull in your belly inwards and upwards and stick out your chest, without letting any air in.
  • Hold the position for 5-10 seconds and then exhale.
  • Take in a few breaths and repeat for 10-15 reps for one set.
  • Do 5-8 sets

Increasing the inward pull of your belly will increase the resistance, and make the muscles stronger. Repeating the exercise 3-5 times a week is recommended. After a few weeks, the results will start becoming apparent.

The stomach vacuum is not a replacement for abdominal exercises. Rather, it complements them, and gives your midsection a more aesthetic look. Even if you don’t work out, you’ll find this exercise, and its results, very likeable.

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