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Want to shave inches off your tummy without doing a single crunch? This may sound too good to be true, but stomach vacuums are a powerful technique to help reduce waist circumference and strengthen your core. Here’s everything you need to know about stomach vacuums and how to start.
What is a Stomach Vacuum?
The stomach vacuum technique has been around for centuries. Yogis in India call it 'nauli kriya'. You've probably seen belly dancers do it and even bodybuilders like Arnold Schwarzenegger and Frank Zane practiced it to shrink their waistlines for the Olympia stage. Also known as ‘abdominal hollowing’ or the abdominal drawing-in technique (ADIM), this exercise is performed by doing an isometric contraction of the transversus abdominis (TA), the deep inner muscle of your core.
Do Stomach Vacuums Really Work?
Yes! By tightening and strengthening the Transverse Abdominis (TA) muscle or the ‘inner core’ you can considerably shrink your waistline circumference. I used the stomach vacuum during my competitive bodybuilding days to literally shave inches off my midsection in preparation for major shows and I still incorporate it into my weekly ab workouts too. In addition to aesthetics, the benefits of stomach vacuums include:
Fixing diastasis recti (abdominal separation after childbirth)
Different Stomach Vacuum Positions
You can perform stomach vacuums in various positions to find what feels best. Here’s a quick breakdown:
Standing Stomach Vacuum:
As the name suggests, simply stand upright and relax your shoulders. You can place your arms by your side or even lightly place your hands on your lower abdomen to ensure you’re feeling the right muscles contract during the exercise.
Seated Stomach Vacuum:
Take a cross-legged position on the floor, or you may want to sit upright on a chair. Keeping your spine neutral, relax your shoulders and place your hands on your thighs. You may prefer to lightly place your hands on your lower abdomen to ensure you’re feeling the right muscles contract during the exercise.
Supine Stomach Vacuum:
‘Supine’ simply means to lie flat on your back. Get into a comfortable position on the floor with your legs outstretched and your arms loosely placed by your side. Some people find it easier to perform a supine stomach vacuum with their knees bent and the soles of their feet placed on the floor, bringing their heels in towards their butt. Again, you may prefer to lightly place your hands on your lower abdomen to ensure you’re feeling the right muscles contract during the exercise.
Kneeling Stomach Vacuum:
Lower yourself onto the floor, bending your knees out in front of you. Gently lower one knee to the ground, followed with the other knee. Once both knees are on the ground, adjust your position for comfort. Your back should be straight, and your knees should be at a comfortable angle. Then sit back and rest your butt on your heels. You may prefer to lightly place your hands on your lower abdomen to ensure you’re feeling the right muscles contract during the exercise.
Quadruped Stomach Vacuum:
Quadruped means ‘on all fours’. To get into position, start on all fours, making sure your knees are inline with your hips and wrists are inline with your shoulders. Keep your back flat and relax your belly. Make sure your neck and spine are neutral and your gaze should be towards the floor in front of you.
How to Do a Stomach Vacuum: Step-by-Step Tutorial
Get into your preferred position.
Take a few deep inhales through the nose and exhales though the mouth to calm the nervous system.
Relax your belly and through pursed lips slowly exhale all the air out of your lungs.
When all your breath is exhaled, close off your airways and suck your abdomen and diaphragm up into your rib cage. Your abdomen should hollow out, especially just below your rib cage.
Imagine you're trying to take an inhale but don't actually inhale because your airways should still be closed off. Block off your nose with your fingers if you struggle to keep your airways closed off.
Hold for 5-10 seconds (beginner level) and work your way up to 20-30 seconds (intermediate-advanced level), or as long as you can and then relax the belly, taking an inhale.
Perform 3-5 sets, resting for 45-60 seconds between sets.
Muscles Worked by Stomach Vacuums
The stomach vacuum technique, also known as ‘abdominal hollowing’, is so effective at shrinking the waist because it works the often neglected transverse abdonimis (TA) muscle, which is your inner core. Most people only focus on the superficial ab muscles, the rectus abdominis (think six pack), by doing ab exercises like crunches, side bends and sit ups.
However, the stomach vacuum also targets other important muscles of the trunk:
internal and external obliques (outer and inner side waist)
diaphragm (important muscle for breathing)
pelvic floor muscles (important for core stability and sexual function)
multifidus (deep back muscle).
If you want a tight midsection, you've got to target the TA with the stomach vacuum exercise. The TA lies underneath these superficial muscles and acts as natural weight belt, like a corset. It's main function is to help with deep breathing during your heavier lifts, as well as, stabilising the lower spine and pelvis area which will also correct poor posture and alleviate back pain. An added benefit is that it'll make you stronger in your power movements like squats and dead lifts (hello booty gains!).
Stomach Vacuum Drawbacks
Stomach vacuum does not burn belly fat
What it will do, is help cinch your waistline by tightening and strengthening your inner core, much like a corset does. Losing belly fat has less to do with core exercises and everything to do with cleaning up your diet, managing your stress levels, fixing your sleep and improving your healthy habits.
Stomach vacuum won’t give you six pack abs
The only thing that will help you achieve a lean six pack is to build up the superficial abdominal muscles (rectus abdominis) by doing exercises like crunches, leg raises and sit ups, while taking steps to lower your body fat percentage.
Stomach vacuum is tricky to master
Beginners often struggle with this exercise. Try doing twenty sit ups and you’ll most likely feel your abs burn. But most people have a hard time feeling the deeper core muscles, like the TA, during exercises. Don’t give up! The more you practice, the better your mind muscle connection will become and eventually you’ll be able to hold a strong vacuum with ease.
Tips for Stomach Vacuum Success
Feel the Sensation: A stomach vacuum creates a suction-like feeling in your throat as your diaphragm lifts, hollowing the abdomen—different from simply sucking in your belly.
Don’t Just Suck In: Avoid tensing abs or inhaling. Exhale fully, then engage your diaphragm deeply for proper technique.
Build Core Strength First: Strengthen your core with exercises like planks and leg raises if you’re a beginner.
Mind-Muscle Connection: Use your hands to feel your lower abs engage and visualize pulling your belly button toward your spine.
Prep with Belly Breathing: Calm your nerves and improve lung capacity by practicing deep diaphragmatic breathing beforehand.
Be Persistent: Mastering this technique takes time and consistent practice, so be patient as you improve.
Watch this video for more stomach vacuum tips!
How Many Stomach Vacuums Should I Do Per Day?
For best results you need to be consistent so practice the stomach vacuum daily. If you’re a beginner, try holding the stomach vacuum for 5-10 seconds. Start with 3-5 rounds of 5-10 second holds for each round. Rest for 30-45 seconds between each round. Once you become proficient, work your way up to holding the position for 30 seconds or more. The best thing about this exercise is that you can do it anywhere, anytime! But if you feel any pain during this exercise, please stop and visit your health care practitioner to make sure there are no underlying issues.
Can Stomach Vacuums Reduce Belly Fat?
Doing the stomach vacuum exercise regularly will help to tighten your midsection and can shave up to 2-3 inches of your waistline when performed correctly and consistently, but it does not burn belly fat! In fact, exercise has very little to do fat loss.
Yes, you heard right. A tight midsection comes down to low body fat levels. Which means that if you want to get a smaller waist, you have to clean up your diet, fix your sleep and manage your stress levels. Watch this video on how to lose stubborn belly fat.
Stomach Vacuum Recap
Lower your body fat levels by cleaning up your diet & removing stress first.
Beginners should work on general core strength before trying a vacuum.
Avoid sucking in your belly or tensing your abs.
Exhale all air out of the lungs first and then pull the diaphragm up.
Hold for 5-20 seconds, 3-5 sets daily.
Always practice on an empty stomach first thing in the morning.
Doing a stomach vacuum technique regularly can make a huge difference to your waistline but if you want to make the most of your results, you should follow a tailored approach to your training and nutrition.
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