The Stomach Vacuum Exercise: How To Do It Right (Complete Guide 2025)
If you've scrolled through fitness TikTok lately, you've probably seen people pulling their stomachs in so far they look almost hollow. This viral trend isn't just another fitness fad—it's actually a legitimate exercise with roots stretching back to ancient yoga practices and classic bodybuilding. The stomach vacuum exercise, also known as abdominal hollowing, is making a major comeback, and for good reason.
With over 100 million views on TikTok under #stomachvacuum, this isometric core exercise has captured the attention of fitness enthusiasts, physical therapists, and even medical professionals. But what exactly is a stomach vacuum, does it actually work, and how do you do it correctly?
This comprehensive guide will walk you through everything you need to know about stomach vacuum exercises, from proper technique to realistic expectations about results.
What Is the Stomach Vacuum Exercise?
The stomach vacuum is an isometric abdominal exercise that involves drawing in and holding the core muscles, especially the transversus abdominis. It's called "isometric" because it requires you to tense the muscle without moving through a certain motion—similar to planks or wall sits.
The exercise involves exhaling fully to remove all air from your lungs and diaphragm, then contracting your deep core musculature to pull the abdominal cavity inward toward the spine. When done correctly, it creates an impressive visual effect where your stomach appears almost concave.
Other names for this exercise include:
The History: From Yoga to Bodybuilding
The stomach vacuum has surprisingly diverse origins and applications:
Ancient Roots: The movement has roots in Eastern yoga practices, where abdominal drawing is practiced as part of the Uddiyana Bandha pose (or abdominal upward lock).
Classic Bodybuilding: Initially popularized in the 1960s by bodybuilding legends like Arnold Schwarzenegger and Frank Zane, the vacuum became a staple for creating that coveted V-taper physique. Schwarzenegger famously used this technique to showcase his muscular control on stage.
Modern Applications: Today, it's used in clinical rehabilitation settings to recover neuromuscular control in athletes whose trunk stability muscles have been damaged. Physical therapists also prescribe it as a methodology for improving chronic lower back pain.
What Muscles Does the Stomach Vacuum Work?
While the stomach vacuum primarily targets one specific muscle, it actually engages several core stabilizers:
Primary Target: Transversus Abdominis
This is your deepest abdominal muscle—a corset-like muscle that horizontally wraps around your abdomen. It's an integral part of the core muscles, helping stabilize the spine and prevent excessive loading that can cause injury and pain.
Secondary Muscles Engaged:
Research from 2019 confirms that the stomach vacuum fires not only the corset muscle but also activates this entire network of deep stabilizers.
How to Do the Stomach Vacuum Exercise: Step-by-Step
The basic technique is straightforward, but proper form is crucial for effectiveness and safety.
Standing Stomach Vacuum (Best for Beginners)
Beginner tip: Start with shorter holds (10-15 seconds) and gradually work up to 60 seconds as your control improves.
Different Positions for Stomach Vacuums
Once you've mastered the basic technique, you can progress to more challenging positions. A 2022 study found that the exercise activated the transversus abdominis and internal obliques in all five tested postures.
1. Supine (Lying on Your Back) - EASIEST
This is often the easiest position to start with:
Why it's easiest: Gravity actually helps pull your organs back, making the contraction easier to achieve.
2. Seated Position
Benefit: Mimics everyday sitting posture, making it functional for desk workers.
3. Quadruped (All Fours) - MODERATE DIFFICULTY
Why it's harder: You're working against gravity to pull your abdomen up toward your spine.
4. Standing - STANDARD
Described above in the main technique section.
5. Prone (Lying Face Down) - MOST CHALLENGING
The Real Benefits of Stomach Vacuum Exercises
Let's separate fact from fiction. Here's what stomach vacuums can actually do for you:
1. Strengthen Deep Core Muscles
By activating the transversus abdominis, the stomach vacuum strengthens the core from the inside out. This provides better spinal support, especially during lifting or prolonged sitting. Research shows it's more effective at activating the transversus abdominis than general core stabilization techniques.
2. Reduce Lower Back Pain
A 2019 study found that abdominal hollowing exercises like the stomach vacuum had a protective effect on sedentary workers with chronic lower back pain. Having a strong core, including the transversus abdominis, is linked with a lower risk of back pain.
3. Improve Posture
Engaging the deep abdominal muscles enhances posture by supporting the lumbar spine and improving pelvic alignment. By working the muscles that support your core and lower back, you can take pressure off your spinal column.
4. Enhance Core Stability and Control
Learning to properly contract your core can improve your ability to lift heavy objects and may help reduce injury risk. This skill translates to better performance in compound lifts like squats, deadlifts, and overhead presses.
5. Improve Mind-Muscle Connection
Many people find contracting deep abdominal muscles during other core exercises difficult. Regularly practicing the stomach vacuum helps you familiarize yourself with these muscles and contract them more readily during other exercises.
6. Support Pelvic Floor Function
Many people naturally engage their pelvic floor during the stomach vacuum, improving continence and sexual function. This is particularly beneficial for postpartum women recovering from pregnancy.
7. Better Breathing and Breath Control
The stomach vacuum requires exceptional control over your breathing patterns, which can improve lung capacity and intra-abdominal pressure management—essential for intense physical activities.
8. Potential for Waist Appearance
While not fat loss, strengthening and controlling the transversus abdominis can create a "cinching" effect that gives the visual appearance of a tighter waistline when the muscle is engaged.
What Stomach Vacuums DON'T Do (Important!)
It's crucial to have realistic expectations. Here's what stomach vacuums cannot do:
❌ Won't Give You Six-Pack Abs
The stomach vacuum targets the transversus abdominis, which is a deep core muscle beneath your superficial abs (rectus abdominis). To see visible six-pack abs, you need to build the rectus abdominis through exercises like crunches and planks, AND have low body fat.
❌ Won't Burn Belly Fat or Reduce Belly Fat
This is the biggest misconception. The stomach vacuum is not a fat-burning exercise. It cannot get rid of stomach fat, which requires overall weight loss through a calorie deficit created with diet and cardiovascular exercise.
While it may make your waist appear smaller temporarily when you contract the muscle, this is an optical illusion, not actual fat loss.
❌ Won't Replace Other Core Work
Stomach vacuums are a supplementary exercise, not a complete core workout. You still need traditional core exercises for comprehensive strength and development.
❌ Won't Give You Instant Results
Like any strength exercise, results take time and consistent practice. Don't expect dramatic changes after a few days.
Can Stomach Vacuums Reduce Belly Fat?
Let's be crystal clear: No, stomach vacuums cannot directly reduce belly fat.
This is one of the most common myths about the exercise. Fat loss occurs through creating a calorie deficit (burning more calories than you consume) through a combination of diet and exercise. You cannot spot-reduce fat from specific areas of your body.
However, stomach vacuums can:
The truth: If you want to reduce belly fat, you need to focus on overall fat loss through nutrition and a comprehensive exercise program that includes cardio and strength training.
Do Stomach Vacuums Really Work?
Yes, stomach vacuum exercises do work—if done correctly and consistently—for what they're actually designed to do.
The exercise is effective at:
Multiple studies support its efficacy in clinical rehabilitation settings and for improving core function. Physical therapists regularly use this technique, so it is safe, effective, and has research to support it.
However, "working" depends on your goals. If you expect stomach vacuums to give you abs or burn fat, you'll be disappointed. If you want to strengthen your deep core and improve stability, they're excellent.
How Long Should You Hold a Stomach Vacuum?
Beginners: Start with 10-15 second holds
Intermediate: Work up to 30-45 seconds
Advanced: Aim for 60 seconds or more
The key is quality over quantity. A properly executed 15-second hold is far better than a poorly done 60-second hold where you're just sucking in your stomach.
How Many Stomach Vacuums Should You Do Per Day?
Frequency recommendations:
Total time commitment: Spending at least 10 minutes every day doing stomach vacuum exercises is recommended for beginners.
Consistency is key: It's better to do 5 minutes daily than 30 minutes once a week.
Best Time to Do Stomach Vacuums
Physical therapist Jenny Brennecke recommends performing the exercise first thing in the morning on an empty stomach.
Other good times:
Avoid these times:
Common Mistakes to Avoid
1. Just "Sucking In" Your Stomach
Many people simply suck in their stomach without actually contracting the transversus abdominis. This makes the exercise ineffective. You need to actively pull your lower abdomen in and up, not just pull your upper abs in.
2. Holding Your Breath Completely
While you exhale fully to start, you should take small breaths during longer holds. Completely holding your breath can cause dizziness and isn't necessary.
3. Arching or Flattening Your Back
Maintain a neutral spine throughout the exercise. Arching your back puts unnecessary strain on your lower back, while flattening it engages the wrong muscles.
4. Relying on Rectus Abdominis
The stomach vacuum primarily targets the transversus abdominis, not your six-pack muscles. Focus on pulling the lower abdomen back toward the spine.
5. Not Breathing Correctly
Proper breathing is crucial. You must completely empty your lungs before contracting. Improper breathing hinders the exercise's effectiveness.
6. Over-Contracting Too Soon
If you're just starting out, begin slowly and gradually increase the duration of contractions. Pushing too hard too fast can cause muscle strain or dizziness.
7. Inconsistent Practice
Like any exercise, stomach vacuums require consistency. Doing them sporadically won't yield results.
Who Should Do Stomach Vacuums?
This exercise can benefit many people, including:
Who Should Avoid or Modify Stomach Vacuums?
Consult a doctor first if you have:
Stop immediately if you experience:
Sample Stomach Vacuum Workout Routine
Beginner Routine (Week 1-2)
Morning session:
Intermediate Routine (Week 3-6)
Morning session:
Optional afternoon session:
Advanced Routine (Week 7+)
Morning session:
Midday session:
Evening session:
Tips for Success
How Long Until You See Results?
With consistent daily practice, here's a realistic timeline:
Week 1-2: Getting familiar with the movement, building mind-muscle connection
Week 3-4: Noticing improved core control, can hold longer, posture feels better
Week 5-8: Significant improvement in core stability, may notice waist appears tighter when engaged
Week 9-12: Well-developed control, benefits carry over to other exercises and daily activities
Remember: Individual results vary based on consistency, starting fitness level, and overall lifestyle factors.
The Bottom Line
The stomach vacuum is a legitimate exercise with real benefits for core strength, stability, and potentially reducing lower back pain. It's not a miracle fat-burner or instant ab-sculptor, but it is an effective tool for strengthening your deep core muscles and improving your mind-muscle connection.
The stomach vacuum works best when:
Whether you're an athlete looking to improve performance, an office worker battling back pain, or someone simply wanting a stronger, more functional core, the stomach vacuum deserves a place in your exercise toolkit.
Start with just 5-10 minutes per day, focus on proper form, be patient with the process, and you'll likely see improvements in your core strength and control within a few weeks.
Ready to give it a try? Start tomorrow morning before breakfast with 5 reps of 15-second holds in the supine position. Your core will thank you.
Remember: This exercise is a tool, not a magic solution. Combine it with proper nutrition, regular exercise, and realistic expectations for the best results. If you have any medical conditions, consult your healthcare provider before starting any new exercise program.