Stomach Vacuum: Benefits, How to Do It and Variations

The stomach vacuum is a simple core exercise that can help make your waist look slimmer and your abs feel stronger. It doesn’t need any equipment, and you can even do it while standing, sitting, or lying down.

Many people use it to improve posture, tighten their belly, and support their core muscles. In this article, you’ll learn what the stomach vacuum is, how to do it step by step, the benefits it offers, and some variations to try.

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Quick Summary

• Stomach vacuum is a breathing-based core exercise that helps tighten and strengthen deep abdominal muscles.
• Key benefits can include a stronger core, better posture, and a potentially flatter appearance of the stomach.
• The basic technique involves exhaling fully and drawing your belly button towards your spine, holding the contraction while breathing.
• The article will guide you through the step-by-step instructions on how to properly perform the stomach vacuum.
• It can be done while standing, sitting, or lying down, making it easy to fit into daily routines.
• For enhanced results, consider supporting your stomach vacuum routine with our best supplement, Lean GLP by SNS, designed to boost metabolism and support lean muscle development naturally.

What is Stomach Vacuum?

The stomach vacuum is a special breathing exercise that targets your deep core muscles, especially the transverse abdominis(TVA). Think of your TVA as your body's natural corset.

When it's strong, it helps stabilize your spine, improve your posture, and contribute to a flatter-looking stomach. The stomach vacuum is all about drawing inward.

You essentially exhale all your air and then pull your belly button in towards your spine as much as you comfortably can. It's a subtle movement, but it can significantly impact your core strength.

How to Do Stomach Vacuums

1. Lying Down (Supine Position)

This is the easiest way to start and is great for beginners. It is the most common way of stomach vacuum.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Keep your lower back gently pressed against the ground.
• Take a deep breath in through your nose.
• Slowly exhale through your mouth with your lips pursed, pulling your belly button inward toward your spine.
• Hold this vacuum for 10–20 seconds, keeping the rest of your body relaxed.
• Release and breathe normally. That’s one rep.

2. On Hands and Knees (Quadruped or Kneeling Position)

This position adds a bit more challenge by working against gravity.

How to do it:

• Get on your hands and knees with your wrists under your shoulders and knees under your hips.
• Keep your back flat and head in line with your spine.
• Inhale deeply through your nose.
• As you exhale, pull your stomach up toward your spine without rounding your back.
• Hold this vacuum for 10–20 seconds.
• Relax and return to the starting position.

3. Standing Position

This is a popular variation that can be done anywhere and adds the challenge of maintaining posture.

How to do it:

• Stand upright with your feet hip-width apart. You can place your hands on your hips or lightly on your thighs for support.
• Take a deep breath in through your nose for a few seconds.
• Exhale all the air out of your lungs slowly and completely through your mouth.
• Once all the air is out, gently draw your belly button inwards towards your spine.
• Hold this contracted position for about 15-30 seconds while breathing normally.
• Slowly release your abdominal muscles and return to a relaxed position.

4. Sitting Position

Sitting can be a comfortable option, especially for those with back issues.

How to do it:

• Sit upright on a chair with your feet flat on the floor.
• Keep your back straight and shoulders relaxed.
• Inhale deeply through your nose.
• Exhale slowly through pursed lips, pulling your belly button inward toward your spine.
• Hold for 20 to 30 seconds, breathing normally.

5. Advanced Variations: Adding Movement or Longer Holds

Once comfortable with basic positions, you can try:

• Increasing hold time gradually up to 60 seconds.
• Combining stomach vacuum with other core exercises like planks.
• Performing the vacuum while walking or during light activity to engage the core dynamically.

Stomach Vacuum: Muscles Worked

The stomach vacuum exercise mainly targets the transversus abdominis, which is the deepest muscle layer in your abdominal wall. This muscle wraps around your belly like a natural corset and plays a key role in supporting your spine and internal organs.

Besides the transverse abdominal muscles, the stomach vacuum also engages several other important muscles:

• Internal and external obliques: These muscles are on the sides of your abdomen and help with twisting and bending movements.
• Pelvic floor muscles: These support your pelvic organs and help with bladder and bowel control.
• Diaphragm: The main muscle used for breathing, which works together with your core muscles during the exercise.
• Multifidus: Small muscles along your spine that help stabilize your back.
• Rectus abdominis: While not the primary focus, this "six-pack" muscle gets some involvement in stabilizing the core.

Benefits of Stomach Vacuum

• Flatter Belly: It helps pull in and tighten your stomach muscles, making your belly look flatter.
• Slimmer Waistline: Tightens your transverse abdominis (inner corset muscle), pulling your waist inward naturally.
• Stronger Core: It strengthens the deep muscles inside your abdomen, which support your back and improve balance.
• Helps Improve Posture: Strong inner core muscles help you sit and stand straighter, which makes you look taller and feel better.
• Supports Your Spine: The stomach vacuum helps build core stability. This takes pressure off your lower back and may reduce back pain.
• May Help Reduce Lower Back Pain: By supporting your spine better, a stronger TVA can sometimes help alleviate lower back discomfort.
• May Help With Belly Control: Regular practice trains your body to naturally hold in your stomach, which can improve how your belly looks over time.
• Improved Breathing: It teaches you to control your breathing better, which can help with relaxation and stress.

Potential Drawbacks of Stomach Vacuum

While generally safe and beneficial, there are a few potential drawbacks to keep in mind with the stomach vacuum:

• Not a Quick Fix for Belly Fat: Stomach vacuum helps strengthen deep core muscles, but it won’t burn fat directly. You still need a healthy diet and other exercises for full results.
• Not for Everyone (at First): People with certain medical conditions, like high blood pressure, hernias, or recent surgeries, should check with a doctor before trying stomach vacuum exercises.
• Not a replacement for comprehensive core work: While it's great for the TVA, it doesn't work all your abdominal muscles equally. It shouldn't be the only core exercise you do if you're aiming for overall core strength. It’s best used as part of a full routine.
• Sucking In Is Not the Same as a Stomach Vacuum: Some people just pull their belly in (like holding in their stomach), but that’s not the correct technique. True stomach vacuum means activating the deep core muscles, not just holding your breath or tensing the surface.
• Won’t Give You a Six-Pack: This exercise works the inner core, not the outer abs (like the six-pack muscle). To build visible abs, you need to train the rectus abdominis with exercises like crunches or planks.
• Can Feel Uncomfortable at First: Your deep core muscles might be weak if you’re new to this. Start with 5–10 second holds and slowly increase time.
• It can be easy to do incorrectly: It takes a bit of practice to really engage the TVA properly. Doing it wrong might not yield the intended benefits.

Tips for the Stomach Vacuum Exercise

• Start Slow: Begin with short holds of 5 to 10 seconds and slowly increase the time as you get stronger.
• Breathe Normally: Don’t hold your breath. Keep breathing gently while holding your stomach tight.
• Use a Mirror: Practice in front of a mirror to check your posture and make sure you’re pulling your belly in properly.
• Focus on the Deep Muscles: Think about pulling your belly button toward your spine, not just sucking in your stomach.
• Do It on an Empty Stomach: Try this exercise in the morning or before meals. It’s easier and more comfortable on an empty stomach.
• Practice Daily: Like any skill, you’ll get better with practice. A few minutes every day is better than doing too much once in a while.

Best Supplements to Pair with Stomach Vacuum Exercises

1. Lean GLP by SNS

Lean GLP is a stimulant-free supplement designed to support the body’s natural GLP-1 activity. It aims to assist fat loss, help control appetite, and support healthy blood sugar and metabolism. This supplement takes a multi-phase approach without using stimulants.

Key Benefits:

• It supports natural GLP-1 and GIP activity to improve fat metabolism.
• It promotes appetite control and reduces food cravings.
• It enhances fat burning and thermogenesis.
• It increases calorie expenditure.
• It improves insulin sensitivity.
• It supports healthy blood sugar levels.
• It boosts fat oxidation and lipolysis for faster fat loss.
• It helps activate brown adipose tissue (BAT).
• It increases calorie burning through BAT activation.

Key Ingredients:

• Saberry® (Amla extract)
• Dihydromyricetin
• DNF-10® Satiety Peptides
• Momordicin® (Bitter melon extract)
• Eriomin® (Lemon fruit extract)
• GlucoVantage® Dihydroberberine
• CaloriBurn GP® (Grains of Paradise extract)
• Curcousin®
• BioPerine® (Black pepper extract)

2. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that includes amino acids, creatine, and other nutrients to support muscle performance during exercise. It contains nootropics aimed at improving focus and energy levels throughout a workout. The formula includes a blend of different types of caffeine designed to provide both immediate energy and a sustained release over time.

Key Benefits:

• It helps increase your energy.
• It helps increase your focus.
• It helps increase your strength during workouts.
• It helps increase your muscle pumps.
• It helps increase your muscle endurance.
• It helps improve your overall mood.
• It helps accelerate muscle recovery.
• It helps decrease muscle fatigue.
• It helps increase muscle control.
• It helps improve cognitive function.
• It helps fuel your entire workout.

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Creatine Anhydrous
• Agmatine Sulfate
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

Amazing

“This pre workout provides an amazing pump would definitely buy again.”

-John G.

Wild Thing

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-Paige T.

Precisely Crafted

“Excellent preworkout. Assault labs created this one perfectly! Great pump, energy that lasts the duration of my workout. Fantastic flavor and taste.”

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3. Testosterone 21 by Hi-Tech Pharmaceuticals

Testosterone 21 by Hi Tech contains ingredients like Fadogia, Tongkat Ali, and KSM-66, which are commonly used to support healthy testosterone levels. These ingredients may help with muscle development, libido, stamina, and recovery. Some studies suggest that Fadogia can increase testosterone levels within a few days of use.

Key Benefits:

• It increases testosterone levels.
• It improves recovery after exercise.
• It supports lean muscle growth.
• It helps reduce cortisol levels.
• It uses a fully dosed formula.
• It improves strength.

Key Ingredients:

• Fadogia Agrestis PE
• KSM-66® Ashwagandha Root Extract
• Eurycoma Longifolia (Tongkat Ali)

Customer Reviews

Good natural alternative to HCG

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-Jackson T.

4. L-Carnitine LS3 by iSatori

L-Carnitine LS3 iSatori offers a liquid L-Carnitine supplement that combines L-Carnitine, Acetyl-L-Carnitine, and L-Carnitine L-Tartrate. It is designed to support fat metabolism and may help increase fat loss.

Key Benefits:

• It boosts metabolism.
• It increases fat loss.
• It supports energy production, metabolism, and insulin regulation.
• It helps optimize performance both in and out of the gym.
• It increases endurance during physical activity.
• It improves recovery after workouts.
• It supports the use of free fatty acids as an energy source during low-intensity exercise.
• It helps provide more usable energy to support physical endurance.

Key Ingredients:

• L-Carnitine
• Acetyl-L-Carnitine
• L-Carnitine L-Tartrate

Customer Reviews

L-Carnitine by iSatori

“This tastes great! A capful before 2nd workout gets me up and moving again to finish day strong. Goes well with other supplements too. Love the flavor. Usually brand wasn't available--will keep buying this!”

-P-Shred

5. Collagen Peptides by Hi-Tech Pharmaceuticals

Hi Tech Pharmaceuticals Collagen Peptides provides 20 grams of Type I and Type III collagen from grass-fed sources. This supplement supports joint health, skin, nails, hair, weight management, and gut health. It can be used by athletes or anyone looking to maintain overall wellness.

Key Benefits:

• It enhances joint strength and reduces discomfort.
• It promotes a youthful glow by improving skin elasticity, firmness, and hydration.
• It supports stronger nails and healthier hair.
• It helps with satiety and supports weight management efforts.
• It enhances digestion and supports gut health.
• It contributes to overall wellness through gut support.

Key Ingredients:

• Grass-Fed Type I and Type III Collagen
• SOLUGEL® Hydrolyzed Collagen Peptides
• 19 Amino Acids

Final Thoughts

The stomach vacuum is an isometric contraction that focuses on the deep muscles of the abdomen. It can help improve core strength and support better posture.

Many people find it useful as part of their fitness routine. There are different ways to do the exercise, so it can fit different needs and levels.

Like any exercise, results take time and consistency. Overall, stomach vacuum offers a gentle way to engage important muscles without needing special equipment.