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The Ultimate Guide To Stomach Vacuum Exercise (Best Guide)

Last Updated on September 4, 2019 by Femniqe

Isn’t there a much easier way to get a flat sexy stomach and smaller waist?

Crunches, leg lifts and oblique workouts!

Just hearing the names alone can get you tired and exhausted before you even start.

But don’t get it wrong they do work, they just take a lot of effort.

If you want an effective and easy-to-do belly fat shredding exercise then you continue reading.

There is a very simple ab workout called stomach vacuuming that is way more easier than the traditional belly fat routines.

So no need to worry as you’re about to learn everything you need to know about stomach vacuuming workouts.

After reading this post you will become the go-to expert for stomach vacuum exercise for your friends.

What is Stomach Vacuuming?

The name is quite misleading to be honest, as it might give the impression of some sort of fat suction out of the stomach area or liposuction.

Gladly, that’s not the case.

It’s actually a breathing technique that activates and strengthens the transversus abdominis – the deepest muscle in the abdominal region.

It’s simply done by contracting it.


Actually, this technique has been used for decades by star bodybuilders such as Arnold Schwarzenegger and Ronnie Coleman.

Have you ever wondered why bodybuilders had such tiny waists?

It’s not achieved with just hours of leg lifts or crunches, it’s partly as result of doing stomach vacuum exercises.

It’s one of the most unknown yet if not the most powerful ab exercise you will ever do. Doing the workout results in proper breathe control which we will discuss in a few.

Why everyone should do stomach vacuum workouts

stomach vacuum before and after

You might wonder why after doing tons of ab workouts you’re still not seeing results.

Here is what’s happening; your body has two layers of abdominal muscles in your belly.

Traditional exercises will mainly target the outer abs not the inner abs. It’s harder to tone the outer abs when the inner abs are not challenged.

This is why most of us aren’t seeing the results we want. It’s much easier to fight from the inside than the outside.

Benefits of Stomach Vacuum EXERCISE

If you do this exercise properly it will not only give you sexy flat abs but also some other health perks.

1. It’s a waistline shrinker!

If getting a smaller waist is one of your goals then you must make this a part of your ab workout routine.

If done correctly and consistently you can easily knock off 1-3 inches off your waistline using this technique.

Bear in mind that working your transversus abdominis (the real inner abs) will cause you to feel achy for about a day, that’s because you’re activating them.

No pain, no gain!

2. It helps to improve your posture

Not having a good posture can cause spinal problems in old age.

Doing this will increase spinal support overtime. Not only that but it can cause your belly to look much bigger than it actually is because of the slouched stance.

3. You can lift more safely

For those who love to do dead lifts with heavy weights to build your butt and thighs, this will help you a lot.

Doing stomach vacuuming helps to build and strengthen your inner and outer ab muscles which will help to support your upper body during those lifts.

4. It improves your lungs capacity

Do you know why scuba and military divers can hold their breaths so long? It’s all because they practice this technique.

After doing this exercise for a while you will find that your lungs capacity will have improved. If you’re a runner, you will also have more endurance as a result.

5. It’s stress relief

Whenever you inhale and exhale timely your body releases hormones that causes you to become more relaxed and calm.

So if you had a stressful day then give the stress reliever pills a break and give this technique a try.

Your body will love you for it.

How to do Stomach Vacuum Exercise

Now let’s get down to the meaty part which is actually doing the exercises. As with any exercise there are many variations so to keep things simple we have compiled the best ones that are mostly practiced.

Important note:

  • For all variations make sure to inhale through your nose and exhale through mouth.
  • Only do these on an empty stomach so as to create more space for contraction.
  • If you have inguinal herniation then avoid this workout.

Here are the 4 best stomach vacuum exercises.

1. The stand up variation
  • Stand up straight with your feet shoulder-width apart.
  • Place your hands on your hips as this will be your starting position.
  • Now slowly exhale as much as possible, bringing in your stomach as much you can.
  • Try to visual your navel touching your backbone.
  • Hold this position for 15 seconds. During the hold try to hold your breathe.
  • After the 15 seconds slowly bring your stomach back to the starting position and repeat.

Here is a video demonstration below:

Once you have practiced this exercise you can work your way up to 40 and 60 seconds hold times.

  • You will start this variation by lying down on your back while keeping your arms parallel to your body.
  • Make sure that your knees are bent and your feet are flat on the ground. Be fully relaxed.
  • Slowly exhale until you feel you have no air left inside your lungs and keep it contracted for 15 seconds.
  • After the 15 seconds slowly bring your stomach back to the starting position and repeat.

Video demonstration below:

3. Table Top position
  • Start this position by going down on your hands and knees so that your belly is parallel to the ground.
  • Slowly exhale while pulling in your stomach until you have exhaled all air and hold for 15 seconds.
  • Imagine your belly button touching your spine.
  • After the 15 seconds slowly bring your stomach back to the starting position and repeat.

Video demonstration below (Fast forward to 1:53 Seconds):

  • Stand straight with hands on your waist.
  • Slowly exhale all air while bending over until you’re bent over and looking down at the ground.
  • Keep your stomach contracted while standing up right again.
  • Still keep your stomach contracted for 15 seconds and then slowly inhale. Repeat.

Video demonstration below:


Being consistent with this technique can give you great results. However, you have to be dedicated as with any workout regime.

How to eat for a flatter abs

Eat 5 to 6 meals per day

You might be tempted to do otherwise but keep in mind that a lot of people tend to consume the most of their calories in 2 or 3 big meals each day in an attempt to slim down however, this just leads to weight gain.

Of course you can lose weight on a reduced calorie three meal plan but it will not make your body burn fat more efficiently which is very critical to weight loss.

Whenever you eat a nutritious meal or snack every three hours it keeps your blood sugar levels stable, feeds your body with a steady stream of the vital nutrients and also helps to curb hunger cravings.

It also leads to more efficient glycogen storage in the muscle and liver tissues.

This ensures that your body won’t feed on your muscle as an energy source during your workouts. That’s why it’s important to make your meals small and spread them out throughout the day.

If you’re having trouble getting these extra small meals at work then try to prepare them ahead of time, so that you can heat them in the microwave or enjoy them cold.

Your meal must be protein packed

foods to eat to lose belly fat

Whenever you eat anything it raises your metabolic rate and protein is the macronutrient that boosts it the most.

Very good sources of protein include turkey, egg whites, cottage cheese, chicken, beef, lentils and fish. These are just a few of the high-protein foods that you can add to your diet.

Protein is very critical to building muscle and the more muscle you carry is the more your body will burn fat more efficiently.

Make sure that you don’t forget breakfast as it too should be protein packed, that’s the best way to start off your day.

Even when you’re resting your muscle burns calories.  So to avoid muscle loss eat enough protein throughout the day so that your muscle will have something to feed on while you’re sleeping.

And bear in mind that for your body to put the protein to work to build muscle you have do some strength training or bodyweight workouts.

Try diversifying your carbs

It’s very tempting to just stick to a few sources of carbs but your system works better when you keep it guessing.

Meaning, you don’t want your body to get used to one set of carbs, that’s why eating a variety of carbs even some simple sugars is very essential for athletes.

However, this doesn’t mean that you should start eating those sugar packed cereals that are just sweet candies. You want to eat healthy carbs like whole wheat pasta, vegetables, brown rice and potatoes which should make up a bulk off your carbs.

A good rule of thumb is that you shouldn’t eat more than 2 to 3 g of carbs per pound of body weight.

Make sure that you do not overdose on carbs even if they are the health ones. Your body stores any excess calories whether it’s carbs, fat or protein as fat.

Give your body a carb shock


Important: You should not do this if you’re prone to hypoglycemic episodes or diabetic.

After consuming carbs for a while your body will get used to the pattern. To keep your body guessing a good technique is to restrict carb intake for 48 hours every 2 weeks.

When this happens your body will search for alternate energy sources which will break it’s pattern and challenge your metabolism to work harder.

This will result in your glycogen storage being depleted which will lead to your body quickly using sugar carbs for energy when you return to consuming normal levels.

Make sure that you don’t exceed two days as it might affect your heart and brain function as they rely on carbs.

Also keep in mind that depleting your energy storage can cause you to be hungry and lightheaded so choose a day preferably when you’re not going to work or school.

Drink water regularly

For your body to convert carbs into energy it cannot do that efficiently without water. In other words, the body can’t deliver essential amino acids to your muscle tissue without sufficient water.

Lack of hydration throughout the day can also affect your workout sessions. The thing is, lack sufficient water can hinder fat breakdown in your body.

So don’t wait on until you’re extremely thirsty to rehydrate. Drink enough water throughout the day especially before and after your workout session.

If drinking water alone isn’t appetizing then you can add lemon or any type of citrus for flavoring.

A good aim is to drink at least 8 cups of water daily to ensure efficient  hydration throughout the day.

Start your first meal of the day the right way


The first meal that you eat after you wake should contain your largest carb intake for the day.

When you wake up your body’s glycogen stores are depleted, therefore, replenishing them quickly is very critical to mental and bodily functioning.

Also after doing a very intense weight training session it depletes your glycogen storage.

It’s recommended to consume a mix of simple and complex carbs along with a good source of protein within 45 to 60 minutes after a workout session.

This restores your energy and ensure long-term muscle repair and growth.

7. The last meal of the day should be light

tuna ca

The very last meal you eat before bedtime should be more protein rather than slow digesting carbs like pasta.

If consuming carbs before bed is your only option then it should be the kind of carbs that are high in the water and medium fiber content.

Good examples of these include asparagus, tomatoes, cucumbers  and leafy green vegetables.

One of the best last meal foods is fish. Fish makes a perfect light meal and it’s a very efficient way of replenishing protein and getting the essential fatty acids like Omega 3.

Good examples of fish are salmon and tuna which are all packed with nutrients.

It’s time!

You can start taking action now that you have been given all there is to know on stomach vacuum exercise to get a flatter stomach. But remember, for this work you must eat healthy not occasionally but consistently.

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