Stomach Vacuum Exercises: Build a Stronger Core

Looking for a way to tighten your waistline, improve your posture, and build a stronger core—all without doing a single crunch? The stomach vacuum might be the move you’re missing.

Once a go-to technique for classic bodybuilders like Arnold Schwarzenegger and Frank Zane, the stomach vacuum is now making a comeback in everyday fitness routines. It targets the transverse abdominis (TrA), the deepest core muscle responsible for pulling in your waist, supporting your spine, and stabilizing your entire midsection.

And no—you don’t have to be a physique competitor to benefit. While today’s pros like Chris Bumstead have brought vacuum training back into the spotlight, this simple move offers real results for anyone looking to improve their core strength, breathing, and posture.

In this post, we’ll walk you through everything you need to know about the stomach vacuum: how it works, why it matters, the benefits and potential risks, and how to safely add it to your routine—whether you’re at the gym or at home.

What Is the Stomach Vacuum Exercise?

The stomach vacuum exercise is an isometric core exercise that targets the transversus abdominis (TVA)—a deep abdominal muscle often referred to as the body’s natural corset. Unlike crunches or sit-ups that engage the superficial abs, the stomach vacuum focuses on engaging muscles you can’t easily see but are essential for spinal stability, posture, and functional movement.

Also known as abdominal hollowing or the abdominal drawing-in maneuver (ADIM), this technique is performed by exhaling deeply and drawing the belly button inward toward the spine without moving the torso.

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Muscles Worked

The primary target is the transversus abdominis, but other key stabilizers are also recruited:

• Internal obliques
• Pelvic floor muscles
• Multifidus
• Diaphragm

These muscles work synergistically to improve intra-abdominal pressure, protect the spine, and support posture.

The stomach vacuum mainly targets the transversus abdominis, but a 2019 study showed it also fires the internal oblique, pelvic floor muscles, diaphragm, and multifidus.

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How to Perform the Stomach Vacuum Exercise

Beginners are advised to start in a standing position to ensure proper posture. Here’s a step-by-step guide:

Standing Technique

1. Stand tall with hands on hips, spine neutral.
2. Inhale slowly through your nose for 3–5 seconds.
3. Exhale through pursed lips while drawing the belly button inward.
4. Hold the contraction for 10–15 seconds (do not hold your breath).
5. Relax and inhale, then repeat.
6. Sets/Reps: 3–5 repetitions, 3–4 times per week.

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Progressions: Positions to Try

Once you master the basic form, try these variations to challenge your core in different ways:

1. Supine (Hook-Lying)

How to do it:

• Lie on your back with your knees bent and feet flat on the floor (hook-lying position). Place your hands just beside your hip bones. Hold the contraction for 10–20 seconds while breathing normally.

Cues:

• Relax your glutes, maintain a neutral pelvis (avoid posterior tilt), and slowly draw your navel inward as if zipping up tight jeans.

Why it’s effective:

• The floor provides full support, reducing load on the spine. This position isolates the TrA without compensation from other muscles. Often used in post-rehab and postpartum settings to retrain deep core activation safely.

2. Quadruped (4-Point Tummy Vacuum)

How to do it:

• Position yourself on your hands and knees with hips over knees and shoulders over wrists. Hold the activation for 10–15 seconds, continuing to breathe.

Cues:

• Keep the spine neutral. Inhale, then exhale while gently drawing your belly upward toward your spine. Do not allow your back to round or sag.

Why it’s effective:

• In this gravity-neutral position, the core must stabilize without full support, mimicking crawling and gait patterns. Used in motor control retraining for lumbar stability and movement-based therapy.

3. Prone (Lying Face Down)

How to do it:

• Lie face down with legs extended and forehead resting on stacked hands or a towel roll. Without holding your breath, gently contract your abdominal wall inward away from the floor while keeping the pelvis neutral.

Cues:

• Avoid tensing the glutes or lifting the hips—only the abdominal wall should lift inward. Hold 10–20 seconds while maintaining steady breathing.

Why it’s effective:

• Gravity opposes the movement, making this position more challenging. It demands greater intra-abdominal pressure control.This version is ideal for athletes, pilates practitioners, or advanced core trainees who already have TrA awareness.

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How to Know You’re Doing It Right

• Place one hand below your sternum and one under your navel.
• When you engage the TVA correctly, only the lower hand should move inward.
• Alternatively, palpate an inch inward from the bony front of your pelvis—feel for subtle tension as the muscle draws in.

How often can I do them?

• 2–5 times per day is safe, though every other day may be more realistic for long-term consistency.

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Benefits of the Stomach Vacuum Exercise

1. Improved Core Stability

By activating the TVA, the stomach vacuum strengthens the core from the inside out. This provides better spinal support, especially during lifting or prolonged sitting.

The effect of abdominal drawing-in on core muscle activation was explored in a 2022 study, which concluded that it engaged the transversus abdominis and internal obliques across all five tested postures.

2. Reduced Low Back Pain

A 2019 study found that abdominal hollowing exercises like the stomach vacuum had a protective effect on sedentary workers with chronic low back pain.

3. Better Posture

Engaging the deep abdominal muscles enhances posture by supporting the lumbar spine and improving pelvic alignment.

4. Pelvic Floor Engagement

Many people naturally engage their pelvic floor during the maneuver, improving continence and sexual function.

5. Core Control for Rehab and Athletics

This technique is frequently used in rehabilitation to restore neuromuscular control of the core, especially in athletes or post-surgical patients.

6. Improved Breathing

The stomach vacuum exercise also helps to improve breathing by increasing lung capacity and engaging the diaphragm. Each time you exhale during the exercise you are pushing air out of your lungs and engaging the diaphragm, helping to strengthen it.

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Potential Risks and Limitations

• Lightheadedness may occur if you hold your breath or perform the exercise improperly.
• It’s easy to accidentally engage the superficial abs or glutes, especially in the supine position.
• Results in waist reduction are subtle and dependent on lifestyle factors like diet and overall activity.

Tip:

Avoid tensing your shoulders, squeezing your glutes, or arching your back during the exercise.

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Does It Flatten the Stomach?

Contrary to many online claims, the stomach vacuum alone will not “shrink your waistline” or burn belly fat. What it can do is:

• Tighten and tone the inner abdominal wall
• Help reduce abdominal protrusion caused by poor muscle control
• Support a leaner appearance when combined with proper nutrition and other forms of exercise

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Why Should Bodybuilders Use It?

During competitions, athletes use the vacuum to “suck in” their abdomens, creating the illusion of a tighter midsection and improved V-taper.

While hypertrophy training builds muscle volume, vacuums aim to flatten and tighten the core, complementing physique goals.

Aesthetics from the stomach vacuum are primarily a result of increased muscle control, not fat loss. Subcutaneous and visceral fat must still be reduced through nutrition and general exercise.

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Who Should Do It?

The stomach vacuum is suitable for:

• Beginners seeking foundational core strength
• Aesthetic Enhancement (Bodybuilding & Physical Presentation)
• People with lower back issues
• Desk workers needing postural re-education
• Postpartum women (under medical guidance)
• Athletes focusing on deep core control

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Final Thoughts

The stomach vacuum exercise is a simple, low-impact method to strengthen your deep core muscles and enhance spinal stability. While it’s not a magical fix for a flat stomach, consistent practice—paired with proper posture, lifestyle changes, and progressive training—can provide meaningful functional benefits.

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References

1. Dregney TM, Thul C, Linde JA, Lewis BA. (2024). The impact of physical activity variety on physical activity participation. PLoS One. 19(1):e0323195. https://doi.org/10.1371/journal.pone.0323195
2. Cho H, Kim H, Kim Y. (2022). Effectiveness of abdominal hollowing in various postures for core muscle activation. Healthcare (Basel). 10(1):124.
3. Jung JH, Lee HJ, Oh DW. (2019). Effects of the abdominal drawing-in maneuver on transversus abdominis and pelvic floor muscle activation. J Back Musculoskelet Rehabil. 32(5):749–755.
4. Hwang UJ, Kim KS. (2015). Effects of respiratory muscle training and ADIM on pulmonary function in post-stroke hemiplegia. J Phys Ther Sci. 27(3):915–918.
5. Christine Lynders, 2019 Aug 29: The Critical Role of Development of the Transversus Abdominis in the Prevention and Treatment of Low Back Pain https://pmc.ncbi.nlm.nih.gov/articles/PMC6778169/
6. Saiklang, P., Puntumetakul, R. & Chatprem, T. The effect of core stabilization exercise with the abdominal drawing-in maneuver technique on stature change during prolonged sitting in sedentary workers with chronic low back pain. Int. J. Environ. Res. Public Health19, 1904 (2022). – PubMed