Everyone has a goal set for their dream body that they want to achieve in the future. For the ones wanting a snatched, flat tummy, you should try doing vacuum exercises! While the name might suggest a surgical procedure, trust me, it isn’t. Vacuum excessive or stomach vacuuming allows for isometric contraction of the transversus abdominis, your deepest abdominal muscle. Other popular names for this core exercise are stomach hollowing and the abdominal drawing in manoeuvre (ADIM).
The transversus abdominis is located on your abdomen. It is responsible for protecting the spine, supporting internal organs and viscera, and helping with expulsive forces. This stomach vacuuming exercise practice contracts and strengthens the abdominal muscles.
How to Do Stomach Vacuum Exercise
Follow these steps carefully to engage your abdominal muscles.
- Start by standing upright with both hands on your hips. Now, make sure your back is straight and not slumped.
- Next, slowly fill your lungs with air for 3–5 seconds by inhaling through the nose.
- Exhale all the air out of the lungs through the mouth while keeping your lips pursed. Perform this while “sucking in” the belly button inward towards the spine.
- Now you should hold this position for 10–15 seconds. For beginners, hold the position for 5–10 seconds. It is important to note that a person should not hold their breath as they hold their belly position.
- Next, breathe in while relaxing your stomach.
You should repeat this exercise 3–5 times, and can do this 3–4 times a week.
When to Do Vacuum Exercise
It is recommended that you do this exercise first thing in the morning. Remember that this exercise works best on an empty stomach. Doing this on an empty stomach will deeper contraction of the core muscles. It will also prevent your body from feeling nauseated or experiencing any discomfort.
This summer, focus on getting in the best shape of your life by doing these stomach vacuum exercise. Get snatched for having the best hot girl summer this 2025!