{"id":42079,"date":"2022-04-01T20:55:30","date_gmt":"2022-04-01T20:55:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42079"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"stomach-vacuum-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/","title":{"rendered":"Stomach Vacuum Benefits: Can This Burn Belly Fat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#What_Is_Stomach_Vacuuming\" >What Is Stomach Vacuuming?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#How_To_Do_A_Stomach_Vacuum\" >How To Do A Stomach Vacuum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#What_Are_Some_Stomach_Vacuum_Exercise_Benefits\" >What Are Some Stomach Vacuum Exercise Benefits?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#Your_Core_Will_Become_Stronger\" >Your Core Will Become Stronger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#It_Will_Strengthen_The_Obliques_5\" >It Will Strengthen The Obliques (5)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#Does_Stomach_Vacuum_Burn_Belly_Fat\" >Does Stomach Vacuum Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#How_Many_Stomach_Vacuums_Should_You_Do_In_A_Day\" >How Many Stomach Vacuums Should You Do In A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Stomach vacuum exercises have been around for years with their popularity spiking and dropping\u00a0 in relation to trends. In the yoga and weight lifting communities, stomach vacuum benefits in fitness are well trusted, so much so that those people keep up with these exercises as much and as often as they can. <\/span><span style=\"font-weight: 400;\">If you struggle with belly fat and have heard of this specific technique you might be doubtful or a little curious about the health benefits of stomach vacuum exercises. In today&#8217;s article we are going to look further into this practice in a bid to not only understand it better but to answer the most important question which is, &#8216;does stomach vacuum burn belly fat?&#8217;.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Stomach_Vacuuming\"><\/span><b>What Is Stomach Vacuuming?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before learning about the potential benefits of stomach vacuum on core strength or belly fat, we should understand what it is, its history and how to <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">do it well<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">bodybuilding.com<\/span><\/i><span style=\"font-weight: 400;\">, stomach vacuum exercises have been around for years. In fact they gained popularity in the late 1970s and early 1980s where they were used by bodybuilding legends like Arnold Schwarzenegger and Corinna &#8216;Cory&#8217; Everson to give them their enviable physiques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what is it? Also known as &#8216;abdominal-hollowing&#8217; or as the &#8216;abdominal drawing-in maneuver&#8221; the stomach vacuum is an isometric exercise that requires you to contract your transversus abdominis muscle. For anyone unfamiliar with these scientific terminologies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric exercises are workouts that require the contraction of one or a group of muscles. During this exercise, the muscle in question does not change in length and the joint affected does not move in any way to change angle or position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The transversus abdominis is a muscle found deep under the rectus abdominis \u2014 also known as the \u201csix pack\u201d abs. This muscle extends between the ribs and the pelvis, wrapping around the trunk from front to back. Because the fibers of this muscle run horizontally within the body, it looks a little like a belt. Imagine it as some kind of natural corset or waist trainer deep inside your body.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41475 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png\" alt=\"stomach vacuum benefits\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Stomach_Vacuum\"><\/span><b>How To Do A Stomach Vacuum<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Quick fact: <\/b><span style=\"font-weight: 400;\">Did you know stomach vacuuming is closely related to the plank? Here is how to do a stomach vacuum<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing with your legs about shoulder width apart &#8211; Please note that while a stomach vacuum can be done in any position (while seated or even lying down), as a beginner, you are better suited to trying it while in an upright position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your hands down at your sides, breath in as deeply as you can<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale all the air out of your lungs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Expand your chest, and bring your stomach\/abs in as much as possible, and hold. Think of it as trying to tuck your abs\/stomach under your ribcage.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Better yet, imagine pulling <a href=\"https:\/\/betterme.world\/articles\/best-nut-for-weight-loss\/\">your belly<\/a> button back towards your backbone. This is the movement that helps contract the transversus abdominis muscles mentioned above.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try holding this position for as long as you can &#8211; often 20 to 60 seconds depending on your tolerance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the hold and breath. This counts as one rep. Repeat as much as desired<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ps. The longer your train, the longer you will be able to hold this position. Better yet, you will be able to do the exercise even while seated, lying down or even kneeling which further enables you to do this simple workout at any given time no matter where you are.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hormonal-belly-men\/\">Hormonal Belly Men: Causes And How To Fix It<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"stomach vacuum benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Stomach_Vacuum_Exercise_Benefits\"><\/span><b>What Are Some Stomach Vacuum Exercise Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So you have decided that including this workout to your daily schedule sounds like a good idea. What are some stomach vacuum results to expect after a <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\">few weeks<\/a> of exercising consistently? Here is what might happen<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Core_Will_Become_Stronger\"><\/span>Your Core Will Become Stronger<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is probably the biggest one of the <a href=\"https:\/\/betterme.world\/articles\/hormonal-belly-woman\/\">benefits<\/a> of stomach vacuum exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Contrary to what many believe, the core is not just the outwardly visible abs. It goes much further than this and is described as a &#8216;strong column that links the upper body and lower body together'(<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/abdominal-muscles\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The major muscles in this area include your abdominal muscles &#8211; namely the internal and external obliques, transverse abdominis, and (of course) your abs, the rectus abdominis -, as well as the multifidus, , erector spinae, diaphragm, and the pelvic floor muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, this workout strengthens the transverse abdominis which comes with a lot of advantages. Some include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The treatment and prevention of back pain <\/b><span style=\"font-weight: 400;\">&#8211; Several studies done on the abdominal drawing-in maneuver have found that this activity can help not only prevent low back pain, but it also helps reduce the pain experienced by patients and may even treat the problem in the long run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3836508\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1007\/s11420-019-09717-8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/306009689_Abdominal_Drawing_in_Maneuver_Effect_on_Gait_Parameters_and_Pain_Reduction_in_Patients_with_Chronic_Low_Back_Pain\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7712241\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supports strength training<\/b><span style=\"font-weight: 400;\"> &#8211; If you have been exercising for a while, and especially if you love lifting weights then you know the importance of bracing your core. Having a strong core means a lower likelihood of hurting yourself (especially your back) as you snatch and lift your weights. It is also very important for common exercises such as deadlifts and squats (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28502411\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved balance and stability <\/b><span style=\"font-weight: 400;\">&#8211; A strong core stabilizes your body, allowing you to easily move in any direction despite the terrain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves posture<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>May reduce waist size<\/b><span style=\"font-weight: 400;\"> &#8211; Another one of the popular yoga stomach vacuum benefits is the ability to make your waist look smaller. In fact, this belief is so popular that some sources claim that this exercise can help reduce your waist size by 2 to 3 inches in just 3 weeks.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But how does this work? Two sources &#8211; <\/span><i><span style=\"font-weight: 400;\">healthline <\/span><\/i><span style=\"font-weight: 400;\">and b<\/span><i><span style=\"font-weight: 400;\">odybuilding.com <\/span><\/i><span style=\"font-weight: 400;\">suggest that because this muscle is essentially an internal belt\/corset strengthening, it helps it wrap more tightly around you thus creating a cinching effect &#8211; same as a corset.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is a very popular theory in the <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-belly-fat-in-1-week\/\">fitness community<\/a>, we would advise that you take it with a grain of salt. So far, there is no research that supports this specific theory and it only exists as an anecdote in the bodybuilding and physique industry.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38889 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1-1024x576.png\" alt=\"stomach vacuum benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Will_Strengthen_The_Obliques_5\"><\/span><strong>It Will Strengthen The Obliques (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11726260\/\">5<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As another part of the core, these are the muscles that run along the sides of your core\/stomach. They are essential for rotational movements, bending from side to side, and for spine protection. If you struggle with<\/span><a href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/\"> love handles<\/a><span style=\"font-weight: 400;\">, oblique exercises are great to do to help reduce their appearance. These workouts are also great for aesthetics as they will give you those very enviable &#8216;V&#8217; cut abs seen on all fitness influencers.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Stomach_Vacuum_Burn_Belly_Fat\"><\/span><b>Does Stomach Vacuum Burn Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, it doesn&#8217;t. As seen above, this exercise mostly works to strengthen the muscles that make up your core &#8211; especially the transverse abdominis and nothing more. It will not help you either melt belly fat, build muscle, or lose pounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some important things to know about belly fat and how to get rid of it are<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your diet determines your waist size<\/b><span style=\"font-weight: 400;\"> &#8211; In the same way that you cannot outrun a bad diet, neither can you stomach vacuum it away. If you take a closer look at the people claiming that this stomach vacuum results in a smaller waist size, you are likely to note that most of them are quite fit, if not shredded.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are overweight or obese, you need to switch up your diet and not rely on stomach vacuum benefits to one day give you a flat tummy and abs. A proper diet for a smaller waist is one that limits added sugar, simple refined grains and alcoholic drinks. It emphasizes portion control as well as a healthy intake of fiber, healthy fats, lean protein, complex carbohydrates, lots of fruits and vegetables as well as water.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38874 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spot reduction does not work <\/b><span style=\"font-weight: 400;\">&#8211; Popular core exercises like crunches, sit-ups, and trunk twists are all fantastic but they do not work by themselves. For you to actually burn belly fat, you need to do more cardio and other strength training workouts, alongside these specific belly workouts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some great cardio workouts include swimming, cycling, kickboxing and walking. Examples of strength training workouts that also engage the core (and result in weight loss include) are squats, planks, deadlifts, pushups, box jumps, mountain climbers, and burpees among many others.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get on a<\/b><a href=\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\"> calorie deficit<\/a><span style=\"font-weight: 400;\"> &#8211; This goes hand in hand with portion control. As long as it is healthy, the diet doesn&#8217;t matter. The most important thing when it comes to losing belly fat is to always make sure that you eat less food than your body needs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that this does not mean that you have to starve yourself. Find a reputable calorie tracking app, for a day or two, eat as you normally would and after this, take out 500 to 1000 calories from the initial number. A deficit larger than this will lead to horrible side effects such as a slower metabolic rate, constant fatigue, nutritional deficiencies, reduced fertility (women can lose their periods), weak bones, feeling cold all the time, and a weaker immunity.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/belly-dancing-weight-loss\/\">Belly Dancing Weight Loss: Myth Or Fact?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"stomach vacuum benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Stomach_Vacuums_Should_You_Do_In_A_Day\"><\/span><b>How Many Stomach Vacuums Should You Do In A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seeing how this <a href=\"https:\/\/betterme.world\/articles\/30-day-flat-stomach-diet\/\">exercise<\/a> does not require any special equipment or even space around you, you can do it as many times as you&#8217;d like throughout the day. However, we suggest not obsessing over it but rather treating it like any other workout out there by doing the following<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start out by doing it two to three times a day &#8211; preferably on days when you exercise so it becomes part of your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide up your stomach vacuums into sets and reps. As a beginner try doing about 5 sets of 20 second vacuums. If 5 is too much, drop the number to 3. Over time not only will you be able to increase the number of sets, you will also find it easier to hold the position for long, even up to 60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make the challenge harder to increase intensity &#8211; Once you are able to do the vacuums standing up, switch positions. Try doing it while lying down on your bed or on an exercise mat in the gym. Or choose to try the same while sitting down. Incorporate some yoga and try the same in either cat or cow position.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While stomach vacuum benefits do not encompass reducing belly fat, aiding in weight loss, or even giving you &#8216;six-pack&#8217; abs, this workout is great to help build those deep core muscles. As seen above, a strong core is essential not only for gym workouts but also for day to day life activities, posture and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have recently started working out, add this workout to your routine to help build up those core muscles. If you struggle with chronic back pain, speak to your doctor and see if this is an exercise that could be great for you. If your job involves a lot of lifting, try out this workout. The stomach vacuum results might just surprise you and improve your quality of life.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stomach_Vacuum_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Stomach vacuum exercises have been around for years with their popularity spiking and dropping\u00a0 in relation to trends. In the yoga and weight lifting communities, stomach vacuum benefits in fitness are well trusted, so much so that those people keep up with these exercises as much and as often as they can. If you struggle [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":42080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[109],"class_list":["post-42079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stomach Vacuum Benefits: Can This Burn Belly Fat? - BetterMe<\/title>\n<meta name=\"description\" content=\"What are some \u2605 STOMACH VACUUM BENEFITS? \u27a4 Check out this article to learn more about this exercise, how to do it correctly, safety concerns and more. What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stomach Vacuum Benefits: Can This Burn Belly Fat?\" \/>\n<meta property=\"og:description\" content=\"What are some \u2605 STOMACH VACUUM BENEFITS? \u27a4 Check out this article to learn more about this exercise, how to do it correctly, safety concerns and more. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Stomach Vacuum Benefits: Can This Burn Belly Fat?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\"},\"wordCount\":1948,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Stomach vacuum exercises have been around for years with their popularity spiking and dropping\u00a0 in relation to trends. In the yoga and weight lifting communities, stomach vacuum benefits in fitness are well trusted, so much so that those people keep up with these exercises as much and as often as they can. <\/span><span style=\\\"font-weight: 400;\\\">If you struggle with belly fat and have heard of this specific technique you might be doubtful or a little curious about the health benefits of stomach vacuum exercises. In today's article we are going to look further into this practice in a bid to not only understand it better but to answer the most important question which is, 'does stomach vacuum burn belly fat?'.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Stomach Vacuuming?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before learning about the potential benefits of stomach vacuum on core strength or belly fat, we should understand what it is, its history and how to <a href=\\\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\\\">do it well<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to <\/span><i><span style=\\\"font-weight: 400;\\\">bodybuilding.com<\/span><\/i><span style=\\\"font-weight: 400;\\\">, stomach vacuum exercises have been around for years. In fact they gained popularity in the late 1970s and early 1980s where they were used by bodybuilding legends like Arnold Schwarzenegger and Corinna 'Cory' Everson to give them their enviable physiques.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So what is it? Also known as 'abdominal-hollowing' or as the 'abdominal drawing-in maneuver\\\" the stomach vacuum is an isometric exercise that requires you to contract your transversus abdominis muscle. For anyone unfamiliar with these scientific terminologies:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Isometric exercises are workouts that require the contraction of one or a group of muscles ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\",\"name\":\"Stomach Vacuum Benefits: Can This Burn Belly Fat? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are some \u2605 STOMACH VACUUM BENEFITS? \u27a4 Check out this article to learn more about this exercise, how to do it correctly, safety concerns and more. 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What are you waiting for?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Stomach Vacuum Benefits: Can This Burn Belly Fat?","og_description":"What are some \u2605 STOMACH VACUUM BENEFITS? \u27a4 Check out this article to learn more about this exercise, how to do it correctly, safety concerns and more. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"Stomach Vacuum Benefits: Can This Burn Belly Fat?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/"},"wordCount":1948,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Stomach vacuum exercises have been around for years with their popularity spiking and dropping\u00a0 in relation to trends. In the yoga and weight lifting communities, stomach vacuum benefits in fitness are well trusted, so much so that those people keep up with these exercises as much and as often as they can. <\/span><span style=\"font-weight: 400;\">If you struggle with belly fat and have heard of this specific technique you might be doubtful or a little curious about the health benefits of stomach vacuum exercises. In today's article we are going to look further into this practice in a bid to not only understand it better but to answer the most important question which is, 'does stomach vacuum burn belly fat?'.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Stomach Vacuuming?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before learning about the potential benefits of stomach vacuum on core strength or belly fat, we should understand what it is, its history and how to <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">do it well<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">bodybuilding.com<\/span><\/i><span style=\"font-weight: 400;\">, stomach vacuum exercises have been around for years. In fact they gained popularity in the late 1970s and early 1980s where they were used by bodybuilding legends like Arnold Schwarzenegger and Corinna 'Cory' Everson to give them their enviable physiques.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So what is it? Also known as 'abdominal-hollowing' or as the 'abdominal drawing-in maneuver\" the stomach vacuum is an isometric exercise that requires you to contract your transversus abdominis muscle. For anyone unfamiliar with these scientific terminologies:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric exercises are workouts that require the contraction of one or a group of muscles ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/","url":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/","name":"Stomach Vacuum Benefits: Can This Burn Belly Fat? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1857943879.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are some \u2605 STOMACH VACUUM BENEFITS? \u27a4 Check out this article to learn more about this exercise, how to do it correctly, safety concerns and more. 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