Contrary to its name, a stomach vacuum doesn’t have anything to do with liposuction or household chores. Instead, it’s an abdominal contraction technique with roots in both physical therapy and bodybuilding over the past several decades.

Engaging in stomach vacuum exercises can strengthen your core, but proper execution is key. This blog discusses the intricacies of the stomach vacuum exercise, providing insights on proper technique, the muscles involved, and a comprehensive overview of potential advantages and drawbacks.

Get ready to tighten your core and watch your waistline with a variety of stomach vacuum exercises at AFAC gym in Thornton, CO.

What Is the Stomach Vacuum Exercise at the Gym?

The stomach vacuum exercise falls into the category of isometric exercises, characterized by maintaining muscle tension without movement or changes in body position. Similar isometric exercises include planks and squat holds.

Specifically targeting the transversus abdominis — a corset-like muscle forming the deepest layer of abdominal muscles — the stomach vacuum exercise engages this muscle that horizontally wraps around the abdomen. The transversus abdominis plays a crucial role in the core’s stability, supporting the spine and preventing undue stress that may lead to injury and discomfort.

Due to the deep location of the transversus abdominis, consciously contracting and controlling this muscle can be challenging. Also known as abdominal hollowing and the abdominal drawing-in maneuver (ADIM), the stomach vacuum exercise serves as a beneficial method to aid individuals in contracting the transversus abdominis consciously.

Despite its recent surge in social media popularity over the last year, the stomach vacuum is far from a new addition to the gym landscape. It has a longstanding presence, with many individuals likely incorporating the move into their gym routines without realizing it.

Whether mentioned by yoga instructors or emphasized in Pilates sessions, the concept of stomach vacuuming has been ingrained in fitness practices for decades. Essentially, whenever the instruction involves pulling the belly button toward the spine, it encompasses a variation of the stomach vacuum exercise.

How to Do the Stomach Vacuum at the Gym

Several methods of performing the stomach vacuum exercise are listed below. Take a look and find the one that suits you best!

Lying Down Stomach Vacuum

This version of the stomach vacuum exercise is widely recognized and extensively studied. To perform it, lie down with your spine in a neutral position, knees bent, and feet flat on the floor. If you like, you can place two fingers on the top of your hip bones, moving them inward one inch and downward one inch to aid in feeling the contraction of your transversus abdominis.

Then, once you’re in position, follow these steps:

1. Inhale deeply through your nose.
2. Exhale slowly through pursed lips, as if releasing air from a tire, while drawing in your lower abs. Feel the contraction in your transversus abdominis, especially under your fingers.
3. Imagine your belly button being pulled towards the back of your spine and contract your abdominal muscles.
4. Continue to breathe normally while holding your belly in; avoid holding your breath, as that indicates “sucking in” instead of engaging the transversus abdominis. Aim to maintain this position for at least 20–30 seconds and repeat 2–3 times.

Standing Up Stomach Vacuum

Another popular variation of the stomach vacuum exercise is the standing position. Follow these steps:

1. Stand upright with your hands placed on your hips.
2. Inhale deeply through your nose, then exhale slowly through pursed lips. Simultaneously, contract your abdominal muscles to draw in your lower abs.
3. Maintain normal breathing while holding the position for a minimum of 20–30 seconds. Repeat this sequence 2–3 times.

Tip: For added guidance, some individuals find it useful to place their palm across their lower abs as a cue to engage their abdominal muscles inward.

Kneeling Stomach Vacuum

Referred to as the kneeling stomach vacuum, this variation involves adopting an “all fours” position, presenting a higher level of difficulty due to the resistance of gravity. Follow these steps:

1. Begin on all fours with your knees aligned under your hips and wrists beneath your shoulders. Ensure your back remains flat and in a neutral position.
2. Optionally, perform a few stomach contractions to acclimate yourself to this posture.
3. Inhale deeply through your nose and exhale through pursed lips. As you exhale, slowly contract your lower abs, envisioning your belly button moving towards your spine. Additionally, picture your belly being drawn upward toward the ceiling in this position.
4. Maintain normal breathing as you hold this posture for 20–30 seconds. Repeat this sequence 2–3 times.

Prone Position (Lying Face Down) Stomach Vacuums

A different rendition of the stomach vacuum involves lying prone or face-down. Some people consider this the easiest way to do stomach vacuum, while others find this variation more challenging. Here’s how to do it:

1. Lie on your stomach on the floor with your legs extended straight and arms stretched out past your head, palms facing down.
2. Inhale deeply, then exhale slowly through pursed lips while contracting and pulling in your lower abs.
3. Maintain your breathing rhythm and hold this position for 20–30 seconds. Repeat this sequence 2–3 times.

Sitting Stomach Vacuums

The seated stomach vacuum is regarded as one of the more challenging variations, given the specific positioning of your body and the engagement of additional stabilizing muscles.

Follow these steps:

1. Sit upright in a chair with your back straight, feet flat on the floor, and palms resting on your thighs.
2. Inhale deeply, then exhale slowly through pursed lips. Simultaneously, contract your lower abs and draw your belly button towards your spine.
3. Attempt to maintain a normal breathing pattern while holding this position for 20–30 seconds. Repeat this sequence 2–3 times.

What Are the Benefits of Doing the Stomach Vacuum Exercise at the Gym?

As previously discussed, the primary focus of the stomach vacuum exercise is contracting the transversus abdominis (corset) muscle, providing people with the following benefits.

Activation of Several Important Core Muscle Groups

According to a study conducted in 2019, this exercise not only engages the corset muscle but also activates the internal obliques, pelvic floor muscles, diaphragm, and multifidus. The pelvic floor muscles serve various functions, including providing support to pelvic and abdominal organs, ensuring urinary and fecal continence, and contributing to sexual functions.

Prevention of Spinal Pain and Injury

The same study from 2019 indicates that the stomach vacuum is more effective in activating the transversus abdominis compared to other core stabilization techniques. This activation of deep core muscles plays a crucial role in stabilizing the spine, improving posture, and reducing the load on the spinal column, thereby preventing injury and minimizing pain, especially when lifting heavy objects.

A study in 2022 found that the stomach vacuum exercise offers a protective effect for seated sedentary workers experiencing chronic low back pain.

Reduction in Waist Size

A potential visual refinement of your waist is a notable outcome of stomach vacuums. Given the transversus abdominis’ encircling nature, a well-developed muscle can create a “cinching” effect, visually shaping a smaller waist. It’s important to note, however, that this exercise won’t eliminate stomach fat.

Improvement of Mind-Body Connection and Breathing

The stomach vacuum fosters a deeper connection with one’s body, particularly in relation to breath and its role in facilitating the contraction of abdominal muscles. Enhanced proficiency in contracting the transversus abdominis is a key aspect. Some individuals find it challenging to activate their deep abdominal muscles in other core exercises. Regular practice of the stomach vacuum can aid in familiarizing yourself with these muscles, improving your ability to contract them effectively.

Additionally, a 2015 study revealed that combining respiratory muscle training with the stomach vacuum improved pulmonary function in individuals with post-stroke paralysis.

The stomach vacuum, therefore, is a safe and effective technique supported by substantial research. It empowers individuals to consciously control and strengthen their abdominal muscles.

What Are the Risks of the Stomach Vacuum Exercise?

The stomach vacuum exercise serves as an effective means of activating the deep transversus abdominis muscle. Nevertheless, there are certain potential drawbacks to consider.

Engaging in the stomach vacuum typically carries minimal risk for most people. However, individuals with high blood pressure should proceed with caution, as this exercise has the potential to elevate blood pressure.

It’s advisable to approach this exercise gradually and with care. Rather than diving into a prolonged stomach vacuum right away, build your tolerance gradually, especially concerning any breath-holding while performing the exercise.

Holding your breath during the exercise is not advised, which is why proponents of stomach vacuuming suggest starting with shorter durations to resist the urge to hold your breath. If feelings of lightheadedness arise, it’s essential to avoid pushing through.

Start with shorter intervals, like 10 seconds, and progressively extend the duration to 30 seconds over time.

The stomach vacuum offers versatility, allowing it to be performed in various positions such as standing, lying down, leaning on a surface, or in a chair. However, for beginners, starting on the ground is advisable, progressing to more advanced positions gradually. This approach ensures that you’re already in a safe position if lightheadedness occurs due to the unfamiliar breathwork.

The most significant risk associated with the stomach vacuum lies in the potential misinformation circulating on TikTok. Some creators claim the exercise leads to a slimmer waistline and a flatter stomach, but these assertions are often exaggerated. Achieving a flat stomach involves much more than mastering stomach vacuums. A holistic approach, including dietary considerations, is essential.

Misleading visuals on TikTok can be harmful, particularly for individuals with body image concerns or a history of eating disorders. Approaching the stomach vacuum with the goal of drastically reducing inches from your waistline may lead to an unhealthy perspective. Like any fitness trend, it will work for some and not for others. Recognizing this, TikTok has implemented a resources page for the National Eating Disorder Association when users search for “#stomachvacuum”.

Moreover, a common misconception surrounds the idea that the stomach vacuum alone can lead to visible abs. While a strengthened transversus abdominis contributes to a more cinched waist, it cannot eliminate stomach fat. Losing body fat requires a calorie deficit achieved through a combination of diet and exercise.

Additionally, it’s essential to recognize that the stomach vacuum doesn’t directly contribute to developing a “six-pack.” Attaining defined abdominal muscles comes with achieving a low body fat percentage, although the latter may or may not align with optimal health.

In conclusion, the stomach vacuum exercise proves beneficial when executed correctly. However, it should be integrated into a comprehensive exercise routine for optimal results.

Tailoring Your Tummy and Core Strength with Stomach Vacuums at the Gym

The stomach vacuum exercise stands as a versatile and beneficial technique for enhancing core strength and promoting a cinched waistline. As we’ve explored, there are various ways to perform this exercise, catering to different preferences and fitness levels. Whether you choose to do it lying on your back or stomach, standing up, kneeling, or sitting, the key lies in the intentional engagement of the transversus abdominis muscle.

As with any exercise, consistency and proper form are crucial. Incorporating the stomach vacuum into your well-rounded fitness routine can contribute not only to a stronger core but also to a deeper connection with your breathing patterns and abdominal muscles.

Remember, there’s no one-size-fits-all approach, so feel free to experiment and find the variation that works best for you. From lying down to standing up, the stomach vacuum offers a range of options to suit your preferences and goals. Embrace the diversity of techniques, stay mindful of your body’s signals, and enjoy the journey toward a stronger, more resilient core.

Do you need a gym that will help you learn effective exercises like the stomach vacuum with the help of a credentialed personal trainer? If so, we hope you will contact a member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.