Continue breathing out and hold for 20 seconds.Visualize your belly button touching your spine. Simultaneously, contract your stomach muscles and bring them inward.Begin by exhaling all the air out of your lungs.Make sure that you have a pillow behind you.Sit upright with your chest up in a chair or on the floor.It’s for this reason that we recommend performing the stomach vacuum seated or kneeling on a comfortable abdominal mat. You can perform the stomach vacuum standing but for those that are new to the exercise, you might feel light-headed the first few times you try it. There are basic two variations to the stomach vacuum: seated and all-fours or kneeling. Strengthening the deep ab muscles doesn’t just shrink your waist, it can also correct postural distortions, alleviate back pain, and improve power-based performance such as squatting. They might not give you that six-pack look but the deep ab muscles play a far more important role for your postural support. The transversus abdominus and lumbar multifidus are often referred to as the deep ab muscles because they lie beneath the rectus abdominus and external obliques. The stomach vacuum does hit these muscles but its primary focus is on the inner abdominal muscles: the transversus abdominus and lumbar multifidus. These are the front and center muscles that give people that famous six-pack. If you’re like most, when you hear the word abs, you’ll immediately think about the glory muscles: the rectus abdominus and the external obliques. WHICH MUSCLES DOES THE STOMACH VACUUM WORK? This is the order that we recommend for beginners to fitness veterans, respectively. Rather, you can lie down flat, sit upright, go on all-fours, or stand up straight. It is an isometric contraction exercise, which means you won’t need to bend, flex, or rotate your core in order to active the abdominal muscles. Popularized in the 60s thanks to bodybuilding legends such as Arnold Schwarzenegger and Frank Zane, the stomach vacuum involves contracting and pulling in your abdominal muscles as hard as you can. Let’s breakdown what the stomach vacuum is, which muscles it targets, and how you can do it to achieve that small waist you’ve always wanted. It’s one of the best exercises to shrink your waist and help you look shredded. Hands down the most convenient abdominal exercise you can do, the stomach vacuum targets and strengthens those deep abdominal muscles you never hear about. The act of sucking in your stomach is actually an exercise called the stomach vacuum. Little did you know that you were on to something with this little trick. We’re all guilty of sucking in our stomachs every now and then to look a little leaner.
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