How to Do Stomach Vacuums for Beginners
Here’s a breakdown of stomach vacuums:
Function:It strengthens the transversus abdominis, which wraps around your abdomen like a corset. This muscle plays a key role in supporting your spine, protecting your organs, and improving core stability.
Benefits: Improved posture and core stability
Reduced back pain
Potentially helps tone the abdomen (when combined with diet and other exercises)
However, it’s important to note that stomach vacuums alone won’t magically flatten your stomach. Spot reduction (losing fat in a specific area) is a myth. To reduce belly fat, you’ll need a combination of diet and exercise that targets your overall body fat percentage.
Here are some things to keep in mind with stomach vacuums:
Proper form is key: It’s not about sucking in your stomach. You should focus on contracting the transversus abdominis while maintaining normal breathing.
Warm up: It’s a good idea to do some light cardio or core exercises to warm up before attempting stomach vacuums.
Start slow: Begin with a few repetitions and gradually increase as you get stronger.
If you’re unsure about proper form or have any health concerns, consult with a healthcare professional or certified personal trainer before starting stomach vacuums.