Stomach Vacuum – What is it and Does it Really Works?

Stomach Vacuum

Stomach vacuum has been gaining a lot of demand in the fitness world. The exercise has been helping many to strengthen their abs and improve their posture. The best thing about this exercise is, it is easy to do and one can practice it anywhere and in any position be it sitting, standing, lying, or kneeling. Many people have seen the changes by consistently doing it. Who wouldn’t try such a thing which is comfortable to do and also be able to see results?

A stomach vacuum is a breathing exercise actually, it strengthens and activates your abdominal muscle by contracting it. It also helps your back muscles to relax and improve your posture well. Stomach vacuum is also known as ‘abdominal hollowing’ as you see the structure when you vacuum the stomach, the abdominal area looks like a hollow. The exercise was first even considered a myth until fitness experts showed how it works. If you are here to read more and understand about stomach vacuum you have come to the right place.

Do Stomach Vacuums Actually, Work

Do Stomach Vacuums Actually Work

A stomach vacuum is a breathing exercise, and yes it does work. This exercise definitely works since you are holding the abs in tension for an extended period,” explained fitness experts. Although nothing will give you results just by doing it sometimes. Consistency is the key to seeing results without it. It’s next to impossible or just temporary.

The exercise looks simple but can be a bit of a task at first as not everyone is used to it. It may even cause discomfort, may seem borderline creepy till you become comfortable and consistent to see results. It has been gaining popularity as fitness experts swear by its results.

A stomach vacuum works as it is a breathing exercise that tightens the deeper core muscles. You need to breathe from your diaphragm to see its benefits. The spine muscle and core strength are important for weight lifting. The exercise does not flatten your abs as many people assume, it gives strength and shapes the abdomen area giving the desired look and smaller waistline.

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What Happens When You Vacuum Your Stomach

What Happens When You Vacuum Your Stomach

Stomach vacuum exercise is when you hold your abdomen in tension for a longer time. It is also known as ‘stomach hollowing’. By doing this exercise you work on your transverse abdominis muscle (R), which is a muscle behind your six-pack.

When you perform a stomach vacuum exercise all the muscle in your abdomen starts contracting together. It works by slimming your waistline and making your mid-section tighter. When you draw in your abdomen completely it boosts your lower back stability. It stabilizes the spine and core. Practicing it also helps with digestion. The vacuum exercise also helps to maintain the posture and protect your organs.

Also, read- 13 Benefits Of Good Posture – Sit Up Straight!

How to Do the Stomach Vacuum Exercise

Stomach vacuum exercises can be done standing, sitting, or laying down. Here us explain it with the steps for you to get started


  1. Standing up is a simple position to begin the exercise. Stand in a comfortable manner, your shoulders and back should be straight.
  2. Now through your nose take a deep breath and breathe in slowly. Breath and hold your breath for 5 seconds. If you have a congested nose you may use your mouth for breathing.
  3. Exhale slowly and let all the air out.
  4. Now pull your stomach muscles all in and hold until you can inhale again. It is important to let out air through your mouth instead of your nose, as that would give you more control over your breathing. Exhale until you have no air left in your body.
  5. While you exhale, such as in your belly button until as far as you can. If you are not able to suck all the belly in it is alright with practice you might be able to do it.
  6. If you are new try holding your belly for 10 secs, if you can try holding this for 20-60 secs. You can continue breathing in between and there is no need to hold your breath for a very long time. You need to hold your belly though
  7. Relax your muscles and take a proper breath in. Allow your lungs to expand as the sir fills in and you get back to your normal position. Start again with the exercise once you exhale.
  8. Continuing doing the exercise 5 times in a row with no to minimal break. Once you get the hang of it you can do it up to 10 times with no break for many effective results.

While sitting

While sitting
  1. Start by sitting straight on the chair or couch, if you are home or in the office, or can do it even while you are in a car.
  2. Keep your hands on your thigh, sit straight and relax your shoulder by breathing in. When doing this exercise sitting have a good posture or it may not be effective
  3. Repeat the process from here similar to standing from point 3 above.

While lying down or sleeping

While lying down or sleeping
  1. Bend your knees and keep your back flat on the ground surface.
  2. Place your hands on either side of you for better support and start with breathing in.
  3. Repeat the process from here similar to standing from point 3 above.

While kneeling

While kneeling
  1. Start by placing your hands with your palm on the ground. As you are also in a kneeling position make a 90-degree angle on the ground
  2. Bend your feet and toes on the ground. Try not to arch your back and start by breathing slowly.
  3. Repeat the process from here similar to standing from point 3 above.

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How Often Should You Do Stomach Vacuums

A stomach vacuum is a great exercise to strengthen your core and abdominal muscles. Also, your spine relieves you from back pain too. You can begin this exercise by doing 3 sets later increasing to 5 sets and once you can do it properly go for 10 sets. Remember the less break you take the better and more effective it would be. Also start by holding 10 seconds initially and later from between 20-60 seconds

You can practice this exercise once a day and every day a week. There is no need to overdo it. Be patient and do it properly. Doing the exercise effectively is important instead of overdoing it but not in a right way

How Long Does it Take for Stomach Vacuums to Work?

Many health and fitness experts believe that a stomach vacuum is one of the best exercises to target your core and reduce your midsection. It is said by them, doing stomach vacuum exercise consistently daily can burn your visceral fat and help you lose weight and slim your waist as your abdominal area gets toned and looks nice. It should be done for around 3 weeks to see results, which depends on your body and fat. You may start seeing results after a long time or even earlier than 3 weeks.

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Benefits of stomach vacuum exercise

  • The stomach vacuum exercise is great to increase your core strength.
  • According to experts, doing stomach vacuum exercise also helps in strengthening obliques and deep core muscles.
  • It benefits your midsection by reducing the fat and toning it down
  • For someone looking to reduce their belly fat, stomach vacuum exercises are a great way to do so.
  • Drawing in the abdomen may also help improve your lower back stability.
  • The exercise will also benefit your back muscles to relieve any pain
  • A stomach vacuum also helps with better digestion and bloating
  • Doing this exercise activates your deep abdominal muscles and also stabilizes your spine muscles.


Stomach vacuum exercises have been proven to show results and many actually swear by it. It has been in existence long and first was introduced in a yoga session. As you see it has many benefits for your core and spine. It also strengthens your abdominal muscles. Hope this post has helped you in many ways to know how to do it and how it really works. Thank you for reading.