How To Do A Stomach Vacuum (For A Stronger Core)

how to do stomach vacuums

If you’ve never tried a stomach vacuum before, you’re in for a treat.

I did these ten times a day for a month and this is what I learned:

The Background

A stomach vacuum is achieved by breathing all the air out your lungs and then pulling your stomach in without breathing in.

This works your TVA, or Transverse Abdominis, which is a deeper stomach muscle you can’t see on the surface.

By doing stomach vacuums every day it should give you a stronger core, tighter waist and better physique in a matter of weeks.

stomach vacuum
Stomach Vacuum front on

How is it done?

First off you need to do some belly breathing, which you can learn about here.

Next, you’re going to breathe as much air out your lungs as possible. Without breathing in again bring your stomach in, as if your belly button is being pulled to your spine.

Now hold! I was using a count of ten seconds before releasing, see what works for you.

How often should I do it?

I saw results doing ten holds every day. These were broken up into five before breakfast and five before bed. It’s best done on an empty stomach and done every day that doesn’t include other abdominal exercises.

stomach vacuum
Stomach Vacuum side on

What should I notice?

First of all, as you’ll see in the video, the first few days you might not see your stomach move very much. Don’t panic! If you are putting in the effort you will soon see progress.

Over the first 10-14 days my stomach vacuum got steadily better, and by Day 30 they looked pretty good.

Give these a try, and see how you get on!

About Fraser_9to5 241 Articles
Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.