{"id":46220,"date":"2022-09-18T17:31:17","date_gmt":"2022-09-18T17:31:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46220"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-do-stomach-vacuums","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/","title":{"rendered":"How to Do Stomach Vacuums Properly: Top Tips and Recommendations"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#How_Do_You_Do_a_Stomach_Vacuum_Step_by_Step\" >How Do You Do a Stomach Vacuum Step by Step?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#How_to_Do_Stomach_Vacuums_Correctly\" >How to Do Stomach Vacuums Correctly<\/a><\/li><\/ul><\/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\/how-to-do-stomach-vacuums\/#Does_the_Stomach_Vacuum_Exercise_Really_Work\" >Does the Stomach Vacuum Exercise Really Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#What_Are_the_Benefits_of_Doing_Stomach_Vacuums\" >What Are the Benefits of Doing Stomach Vacuums?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#How_Many_Stomach_Vacuums_Should_You_Do_a_Day\" >How Many Stomach Vacuums Should You Do a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Beginners\" >Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Intermediate_Level\" >Intermediate Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Advanced_Level\" >Advanced Level<\/a><\/li><\/ul><\/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\/how-to-do-stomach-vacuums\/#How_to_Do_Stomach_Vacuum_Exercise_in_Bed\" >How to Do Stomach Vacuum Exercise in Bed<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Lying_Stomach_Vacuum_on_Your_Back\" >Lying Stomach Vacuum on Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Face-Down_Stomach_Vacuum\" >Face-Down Stomach Vacuum<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Can_Stomach_Vacuum_Help_You_Lose_Weight\" >Can Stomach Vacuum Help You Lose Weight?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Understanding_the_Stomach_Vacuum\" >Understanding the Stomach Vacuum\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Impact_on_Weight_Loss\" >Impact on Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Spot_Reduction_Myth\" >Spot Reduction Myth\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Core_Strength_and_Metabolism\" >Core Strength and Metabolism<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Benefits_Complementary_to_Weight_Loss\" >Benefits Complementary to Weight Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Better_Exercise_Performance\" >Better Exercise Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Improved_Posture\" >Improved Posture\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Does_the_Stomach_Vacuum_Have_Negative_Effects\" >Does the Stomach Vacuum Have Negative Effects?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Benefits_of_Stomach_Vacuum\" >Benefits of Stomach Vacuum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Common_Misconceptions\" >Common Misconceptions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#Do_stomach_vacuums_reduce_waist_size\" >Do stomach vacuums reduce waist size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#How_long_does_it_take_to_see_results_from_a_stomach_vacuum\" >How long does it take to see results from a stomach vacuum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#How_can_I_get_a_smaller_waist\" >How can I get a smaller waist?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you curious about how to do stomach vacuums properly? One thing\u2019s for sure &#8211; this exercise can majorly upgrade your core strength while also reducing your back pain. Sounds magical? We feel it too!\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In an age where quick fixes and miracle routines are rampant, stomach vacuums are often misunderstood and shrouded in myths. Contrary to popular belief, these exercises won&#8217;t directly give you six-pack abs or magically melt away belly fat. However, they offer a variety of benefits, such as strengthening your core, improving posture, and alleviating lower-back pain. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339139\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5717480\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Imagine an exercise that engages your deep abdominal muscles and promotes better breathing techniques and core stability. Stomach vacuums do exactly that. They help you build a strong foundation you can rely on, every day, every week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our article, we look at the true benefits of stomach vacuum exercises, debunk common myths, and provide you with a step-by-step guide on how to do them correctly.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_a_Stomach_Vacuum_Step_by_Step\"><\/span><b>How Do You Do a Stomach Vacuum Step by Step?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The ab vacuum exercise involves a breathing process where a deep abdominal muscle, the transverse abdominis, is contracted. By contracting this muscle, you activate and strengthen it. This deep muscle plays a crucial role as it surrounds the abdomen and provides support for the spine (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29226150\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some trainers recommend this exercise due to the positive impact it has on core stability. Core stability plays an important role in many of our normal daily activities, and an even greater role in athletic endeavors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a step-by-step guide to performing the stomach vacuum exercise:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Stomach_Vacuums_Correctly\"><\/span><b>How to Do Stomach Vacuums Correctly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight without rounding it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare your body for the exercise by breathing in slowly through your nose and exhaling through your mouth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you exhale, suck in your stomach as far as you can. Imagine you\u2019re <a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-the-same-as-walking\/\">walking<\/a> into a cold lake or pool (<\/span><a href=\"https:\/\/www.today.com\/health\/diet-fitness\/stomach-vacuum-exercise-rcna27879\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20 seconds and then exhale through your mouth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release by breathing out.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It\u2019s okay if you can\u2019t drive your belly button far. This will improve with practice. In addition, some people may find it helpful to start with shorter holds to prevent feeling fatigued or dizzy.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_Stomach_Vacuum_Exercise_Really_Work\"><\/span><b>Does the Stomach Vacuum Exercise Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may have heard theories about the \u201cmagical\u201d effects of stomach hollowing on your waist and abs: your waist can become super thin and you can end up with a six-pack core. The bad news is that stomach vacuuming has nothing to do with weight loss or six-packs. Therefore, don\u2019t expect to shed fat, build muscle, or burn calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If stomach vacuuming alone could melt away waist fat and extra weight, everyone would be doing it religiously. While these exercises won\u2019t directly lead to weight loss, they can enhance core engagement during workouts.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Doing_Stomach_Vacuums\"><\/span><b><i>What Are the Benefits of Doing Stomach Vacuums?<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back Pain Reduction:<\/span><span style=\"font-weight: 400;\"> Strengthening the transverse abdominis helps stabilize the core, which some research has suggested may be beneficial for pain reduction in the lumbar region\u00a0 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31624475\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better Breathwork<\/span><span style=\"font-weight: 400;\">: The stomach vacuum is ultimately a breathing exercise. Improved breath control is unsurprisingly a theme of many modes of exercise and plays an important role in core stability and stress reduction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Injury Prevention:<\/span><span style=\"font-weight: 400;\"> Learning how to stabilize your core is vital for weightlifting, athletic endeavors, and many daily living activities.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthened Core:<\/span><span style=\"font-weight: 400;\"> The stomach vacuum improves activation of the transversus abdominis, which acts as the body\u2019s natural \u201ccorset\u201d around the internal organs and lumbar spine when activated. By strengthening this important muscle, you provide stability to a very important area.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Stomach_Vacuums_Should_You_Do_a_Day\"><\/span><b>How Many Stomach Vacuums Should You Do a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of stomach vacuums you can safely perform in a day is dependent on your fitness level, experience, and overall health. Here are some key considerations and guidelines to help you determine an appropriate number:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Beginners\"><\/span><b>Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 1-2 sets of 3-5 repetitions per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on mastering the technique and correctly engaging the transverse abdominis\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you hold each vacuum for 10-15 seconds initially<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Intermediate_Level\"><\/span><b>Intermediate Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">After 1-2 weeks, increase to 2-3 sets of 5-10 reps per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold each vacuum for 15-30 seconds as your core strength improves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to correcting your form and avoid overexertion<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Advanced_Level\"><\/span><b>Advanced Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experienced practitioners are able to perform 3-4 sets of 10-15 reps per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each vacuum can be held for 30-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-checked=\"false\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s imperative to listen to your body and avoid performing the exercise if you feel any discomfort or pain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another tip is to make sure you perform stomach vacuums on an empty stomach or at least 2-3 hours after eating to maximize effectiveness and comfort. Incorporate deep, controlled breathing to increase muscle engagement and oxygen flow. Consistency is key. Practice daily or every other day to build strength gradually.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And finally, avoid overtraining. Give your muscles time to recover as this is essential for building strength and preventing any kind of unwanted injury.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"how to do stomach vacuums\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Stomach_Vacuum_Exercise_in_Bed\"><\/span><b>How to Do Stomach Vacuum Exercise in Bed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you feel like getting out of bed in the morning to perform a vacuum pose is not your thing, you can try the lying option instead. As mentioned above, abdominal vacuuming can be done in different ways &#8211; some of them are more challenging and some less so. If you\u2019d like to discover how to do the belly vacuum in bed, continue reading.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lying_Stomach_Vacuum_on_Your_Back\"><\/span><b>Lying Stomach Vacuum on Your Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are actually two ways you can do it in bed &#8211; supine and prone. We\u2019ll start with the most common one &#8211; <\/span><b>supine <\/b><span style=\"font-weight: 400;\">(lying on your back):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your bed. Keep your spine neutral, knees bent, and feet flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale through your nose and exhale through your pursed mouth slowly. Once you exhale, suck in your stomach (slowly) by drawing in your lower abs. Contract your abdominal muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While holding your belly in, don&#8217;t forget to breathe.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for 20 seconds. Then release and repeat 2-3 times.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Face-Down_Stomach_Vacuum\"><\/span><b>Face-Down Stomach Vacuum<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The second way is <\/span><b>prone <\/b><span style=\"font-weight: 400;\">(face-down version):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach, keeping your legs straight and your arms extended above your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath through your nose and breathe out slowly through your mouth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and draw your stomach in slowly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for 20 seconds and exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-3 times.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The prone version may be more difficult for some people as you\u2019ll experience mild resistance on your ribcage as you inhale. This resistance can actually enhance the exercise by strengthening the <a href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\">muscle groups<\/a> responsible for the rib expansion that occurs while your lungs fill with oxygen. This can translate well into improved oxygen intake during aerobic activity.\u00a0\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/does-holding-in-your-stomach-help-flatten-it\/\"><i>Does Holding In Your Stomach Help Flatten It? Unraveling the Myths<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Stomach_Vacuum_Help_You_Lose_Weight\"><\/span><b>Can Stomach Vacuum Help You Lose Weight?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is no. Although stomach vacuum exercises are beneficial for core strength and posture, they cannot be exclusively credited with weight loss. Here are some key points to consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_the_Stomach_Vacuum\"><\/span><b>Understanding the Stomach Vacuum\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The primary purpose of the stomach vacuum is to engage and strengthen the transverse abdominis, a deep abdominal muscle. As previously mentioned, this helps improve core stability, postural control, and lower-back pain.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Impact_on_Weight_Loss\"><\/span><b>Impact on Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Calorie Burn: Stomach vacuums alone don\u2019t burn a significant number of calories (<\/span><a href=\"https:\/\/marathonhandbook.com\/stomach-vacuum-exercise\/#:~:text=In%20terms%20of%20weight%20loss,be%20a%20weight%20loss%20exercise.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Weight loss occurs when there is a calorie deficit, which can be achieved through a combination of diet and overall physical activity.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spot_Reduction_Myth\"><\/span><b>Spot Reduction Myth\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Targeted exercises, including stomach vacuums, cannot lead to fat loss in specific areas (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s important to be clear right from the start that weight loss is a systemic process that affects the entire body and must be undertaken more holistically.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Strength_and_Metabolism\"><\/span><b>Core Strength and Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Although they can lead to a stronger core, which helps improve the suite of exercises you\u2019re doing on a regular basis, it\u2019s important to note that stomach vacuums don\u2019t directly contribute to substantial calorie expenditure.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Complementary_to_Weight_Loss\"><\/span><b>Benefits Complementary to Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Exercise_Performance\"><\/span><b>Better Exercise Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A strong core can improve your ability to perform other higher-intensity workouts more effectively, potentially helping with overall calorie burn (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><b>Improved Posture\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Better posture can make other physical activities more efficient and reduce the risk of injury, supporting an active lifestyle that contributes to weight management (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to lose weight, it\u2019s essential to focus on a nutrient-rich, calorie-controlled diet that\u2019s tailored to your weight loss goals. At the same time, you should include a mix of cardiovascular exercises and strength training to boost calorie burn and muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, sustainable weight loss requires a consistent, holistic approach, including healthy eating, regular exercise, and adequate rest. Without any of these crucial elements in place, it will be difficult to achieve your goals.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_Stomach_Vacuum_Have_Negative_Effects\"><\/span><b>Does the Stomach Vacuum Have Negative Effects?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The many myths and benefits of the stomach vacuum exercise include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Stomach_Vacuum\"><\/span><b>Benefits of Stomach Vacuum<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise can significantly enhance your core strength and stability, improve your postural control, reduce lower-back pain, and improve breath control during workouts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Misconceptions\"><\/span><b>Common Misconceptions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Visible Abs Myth:<\/b><span style=\"font-weight: 400;\"> Many people mistakenly believe that doing stomach vacuums will give them visible abs. Such a misconception is often positively marketed on social media, where influencers may suggest that perfect abs are possible simply by performing this exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorrect Execution: <\/b><span style=\"font-weight: 400;\">Despite its easy-to-do-nature, some people may not be breathing correctly or holding their breath for too long when starting out, which can lead to exhaustion and fatigue.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Belly Fat Reduction:<\/b><span style=\"font-weight: 400;\"> Another common myth is that stomach vacuums help reduce belly fat. It\u2019s important to understand that to lose fat, you must achieve a <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">caloric deficit<\/a> through a combination of diet and exercise (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/default.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). There\u2019s no such thing as \u201cspot reducing\u201d fat in one specific area of your body. When you lose weight, body fat percentage will decrease throughout your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No Six-Pack Abs: <\/b><span style=\"font-weight: 400;\">Stomach vacuums won\u2019t directly give you six-pack abs. You need to train the rectus abdominis muscle and maintain a low body fat percentage in order to achieve that look.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/toned-stomach-vs-flat-stomach\/\"><i>Toned Stomach vs Flat Stomach: Which One Is Best, and Why?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"how to do stomach vacuums\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_stomach_vacuums_reduce_waist_size\"><\/span><strong>Do stomach vacuums reduce waist size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Stomach vacuums can help tone your abdominal muscles, which may lead to a slight reduction in waist size due to improved muscle tone and posture. This exercise targets the transverse abdominis, a deep core muscle that helps pull in the abdominal wall, creating a flatter appearance. However, it\u2019s important to understand that stomach vacuums alone won\u2019t drastically reduce waist size or burn a significant amount of fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more noticeable results, you should combine stomach vacuums with a comprehensive fitness routine that includes cardio, strength training, and a healthy diet to reduce overall body fat. Consistency in your exercise routine and healthy lifestyle choices are key to achieving and maintaining a smaller waistline.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_see_results_from_a_stomach_vacuum\"><\/span><strong>How long does it take to see results from a stomach vacuum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The time it takes to see results from stomach vacuums varies depending on factors including your starting fitness level, consistency, and overall lifestyle. Generally, you may start to notice improved core strength and better posture within a few weeks of regular practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may take around 4 to 6 weeks of consistent practice, combined with a healthy diet and other forms of exercise, to see visible changes in muscle tone and waist size. It\u2019s important to remember that patience and consistency are crucial. Performing stomach vacuums correctly and regularly will gradually enhance your core stability and contribute to a slimmer appearance over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_a_smaller_waist\"><\/span><strong>How can I get a smaller waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting a smaller waist is a recipe with many ingredients, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A Balanced Diet<\/span><span style=\"font-weight: 400;\">: Focus on a diet rich in whole foods, lean proteins, vegetables, fruits, and whole grains. Avoid processed foods and excessive sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing Cardio Exercise and Strength Training<\/span><span style=\"font-weight: 400;\">: Incorporate regular cardiovascular exercises such as running, cycling, or swimming to burn calories and reduce overall body fat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, engage in strength training exercises to build muscle and boost metabolism. Include core exercises that target the abdominal muscles, such as planks and Russian twists.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hydration, rest, and consistency are also important factors that are an important part of the recipe. Drink plenty of water to stay hydrated and support metabolic processes. Maintain a consistent workout and healthy eating routine for lasting results. Remember, spot reduction is a myth &#8211; overall fat loss is a more sustainable, long-term solution for a smaller waistline.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\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;\">Ultimately, you\u2019ve learned that although stomach vacuum exercises are great for core strength and stability, improving your postural control, reducing lower-back pain, and helping you breathe better during workouts, there are also misconceptions associated with the exercise. Some say it will help reduce belly fat and some promise six-pack abs, but none of this is true. Targeted exercises can only reap results when incorporated into a more wholesome <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout routine<\/a>. In addition, stomach vacuum exercises aren\u2019t calorie-intensive exercises and only help shed a few calories when performed routinely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, the stomach vacuum exercise is a useful tool that contracts your deepest abdominal muscle &#8211; transverse abdominis &#8211; which is responsible for spine and organ protection. While performing a stomach vacuum, proper form and rest are essential. And if your goal is weight loss, combining these core exercises with a good meal plan, proper hydration, sleep, and consistency may do the trick for you!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you curious about how to do stomach vacuums properly? One thing\u2019s for sure &#8211; this exercise can majorly upgrade your core strength while also reducing your back pain. Sounds magical? We feel it too!\u00a0 In an age where quick fixes and miracle routines are rampant, stomach vacuums are often misunderstood and shrouded in myths. [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":61192,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[211,221],"class_list":["post-46220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"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>How to Do Stomach Vacuums Properly: Top Tips and Recommendations - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the stomach vacuum and why is it so important for our body? Check the article and find out the top tips and recommendations on \u2605 HOW TO DO STOMACH VACUUMS \u27a4 properly.\" \/>\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\/how-to-do-stomach-vacuums\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do Stomach Vacuums Properly: Top Tips and Recommendations\" \/>\n<meta property=\"og:description\" content=\"What is the stomach vacuum and why is it so important for our body? Check the article and find out the top tips and recommendations on \u2605 HOW TO DO STOMACH VACUUMS \u27a4 properly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/\" \/>\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:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Do-Stomach-Vacuums-Properly_-Top-Tips-And-Recommendations-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sri R, Troy Hurst, PT, DPT\" \/>\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=\"Sri R, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/\"},\"author\":{\"name\":\"Sri R\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/35bb455e293c45496fc5a56e5e3ee2c8\"},\"headline\":\"How to Do Stomach Vacuums Properly: Top Tips and Recommendations\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/\"},\"wordCount\":2007,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Do-Stomach-Vacuums-Properly_-Top-Tips-And-Recommendations.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you curious about how to do stomach vacuums properly? One thing\u2019s for sure - this exercise can majorly upgrade your core strength while also reducing your back pain. Sounds magical? We feel it too!\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In an age where quick fixes and miracle routines are rampant, stomach vacuums are often misunderstood and shrouded in myths. Contrary to popular belief, these exercises won't directly give you six-pack abs or magically melt away belly fat. However, they offer a variety of benefits, such as strengthening your core, improving posture, and alleviating lower-back pain. (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339139\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5717480\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">)\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Imagine an exercise that engages your deep abdominal muscles and promotes better breathing techniques and core stability. Stomach vacuums do exactly that. They help you build a strong foundation you can rely on, every day, every week.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In our article, we look at the true benefits of stomach vacuum exercises, debunk common myths, and provide you with a step-by-step guide on how to do them ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/\",\"name\":\"How to Do Stomach Vacuums Properly: Top Tips and Recommendations - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Do-Stomach-Vacuums-Properly_-Top-Tips-And-Recommendations.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is the stomach vacuum and why is it so important for our body? 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Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. Sri is a former tennis player, an amateur badminton player, and a ping-pong novice.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/sri-r\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Do Stomach Vacuums Properly: Top Tips and Recommendations - BetterMe","description":"What is the stomach vacuum and why is it so important for our body? 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One thing\u2019s for sure - this exercise can majorly upgrade your core strength while also reducing your back pain. Sounds magical? We feel it too!\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_stomach_vacuums\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In an age where quick fixes and miracle routines are rampant, stomach vacuums are often misunderstood and shrouded in myths. Contrary to popular belief, these exercises won't directly give you six-pack abs or magically melt away belly fat. However, they offer a variety of benefits, such as strengthening your core, improving posture, and alleviating lower-back pain. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339139\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5717480\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Imagine an exercise that engages your deep abdominal muscles and promotes better breathing techniques and core stability. Stomach vacuums do exactly that. They help you build a strong foundation you can rely on, every day, every week.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In our article, we look at the true benefits of stomach vacuum exercises, debunk common myths, and provide you with a step-by-step guide on how to do them ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/","url":"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/","name":"How to Do Stomach Vacuums Properly: Top Tips and Recommendations - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-stomach-vacuums\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Do-Stomach-Vacuums-Properly_-Top-Tips-And-Recommendations.png","dateModified":"2024-12-16T08:35:01+00:00","description":"What is the stomach vacuum and why is it so important for our body? 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