The Abdominal Vacuum Exercise: Does It Really Work?

The Abdominal Vacuum Exercise Does It Really Work 2

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Best aerobic exercises to reduce be...
Best aerobic exercises to reduce belly fat

The abdominal vacuum stomach exercise is a technique that’s been around for a very long time.

It was first used in the early 20th century and has been generally regarded as an effective way to reduce fat around your midsection ever since.

Unfortunately, it’s also not particularly well-known outside of bodybuilding circles, which means it doesn’t feature in many routines or personal training sessions.

However, with how much emphasis on ‘six-pack abs’ there is right now, it seems like a perfect time to reintroduce the vacuum!

So what exactly is the vacuum stomach exercise? How does it work and why? And, does it really help you lose fat from your gut?

Let’s take a closer look…

Table of Contents

What is the Vacuum Stomach Exercise?

The vacuum stomach exercise is a technique that’s used to isolate the muscles of your midsection. It’s a method of isolating stomach muscles called the Transverse Abdominis (TA) and the Internal Obliques (IO).

The TA is the deepest muscle of your abdomen and wraps around your internal organs. The IO muscle sits above the TA and extends across the side of your torso.

These are the muscles that the vacuum stomach exercise focuses on. The vacuum stomach exercise involves sucking in your stomach muscles and holding them for as long as you can.

Does The Vacuum Exercise Help You Lose Fat?

Once you’ve mastered the exercise, it helps you train your stomach muscles to contract, doing this regularly can burn more calories and develop your muscles faster.

The vacuum exercise is particularly good for making the midsection look a lot more toned– the very area that most people want to see a difference in.

As these are the deepest abdominal muscles, contracting them helps to compress the internal organs. This, in turn, gives your stomach a flat and toned appearance, which leads to a smaller waistline and an overall more toned visual appearance.

Having more toned and stronger ab muscles can also improve your posture, which also can give the appearance of a flatter stomach.

When done regularly and with the right technique, contracting these muscles burns more calories, especially when done as part of a cardio workout.

Abdominal Vacuum Exercise Video

The Problem with the Vacuum Exercise

The vacuum stomach exercise is a great technique for isolating and building up the muscles in your midsection, as well as contributing to overall fat burn in the body.

However, it does require a certain level of skill, technique and consistency for it to work.

One of the main issues with the vacuum exercise is that some people simply aren’t able to do it properly, which means that they’re not reaping any of the benefits.

If you’re experiencing any pain when attempting the vacuum exercise, you’re probably not doing it correctly, and you should seek advice from a fitness professional.

One misconception many have about the stomach vacuum is that it’s going to burn stubborn belly fat. This isn’t the case.

Fat is burned throughout the body from overall activity rather than just doing one exercise on a specific area.

This also applies to the idea that doing 100 sit-ups a day is going to give you a flat stomach. Spot toning just doesn’t work.

Can You Get Abs from Stomach Vacuum?

The Abdominal Vacuum Exercise Does It Really Work

The vacuum stomach exercise is a great way to build up your abdominal muscles, including the deepest muscle group of your midsection, the Transverse Abdominis (TA).

As the vacuum exercise is focused on contracting the TA and IO muscles, it can help you to develop these abdominal muscles, which can lead to a flatter and more toned abdomen area.

Unfortunately as mentioned, simply contracting the TA and IO muscles isn’t enough to get rid of fat completely from your abdomen.

In order to do this, you also need to be burning more calories and improving your diet overall.

Finding ways to increase your daily calorie expenditure, such as by adding more exercise and strength training to your routine, can help to shed fat from your stomach area a lot faster than abdominal vacuum exercises alone.

Key Takeaway

The abdominal vacuum stomach exercise is a great way to isolate the muscles in your midsection and can help you to build up your abdominal muscles and lose fat.

However, it requires a certain level of skill, and it’s important to make sure you’re doing it correctly, otherwise you could be causing yourself more harm than good.

It’s also important to remember that simply contracting the TA and IO muscles isn’t enough to get rid of fat completely from your abdomen.

In order to do this, you also need to be burning more calories and improving your diet.

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