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:

• Abdominal hollowing
• Abdominal drawing-in maneuver (ADIM)
• Ab vacuum
• Vacuum pose (in bodybuilding)

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:

• Internal obliques: Help with rotation and side bending
• Pelvic floor muscles: Support pelvic organs and improve continence
• Diaphragm: Assists with breathing control
• Multifidus: Deep back muscles that stabilize the spine

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)

1. Stand with feet shoulder-width apart - Keep your back straight without rounding. Relax your shoulders
2. Take a deep breath in through your nose - Fill your lungs completely. Prepare your body for the contraction
3. Exhale slowly through pursed lips - Empty all the air from your lungs. Think of slowly releasing air from a tire
4. Draw your belly button toward your spine - Imagine walking into a cold lake or pool. Pull your lower abs in and up. Don't just "suck in" your stomach—actively contract
5. Hold the contraction while breathing lightly - Start with 10-15 seconds. Continue to take small breaths if needed. Don't hold your breath completely
6. Release and breathe normally - Relax your abdomen. Rest for 30-60 seconds
7. Repeat 3-5 times

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:

1. Lie on a flat surface with knees bent and feet flat
2. Keep your spine in a neutral position (don't flatten your back)
3. Don't squeeze your buttocks or tilt your pelvis
4. Perform the stomach vacuum technique
5. Hold for 20-30 seconds

Why it's easiest: Gravity actually helps pull your organs back, making the contraction easier to achieve.

2. Seated Position

1. Sit on a chair with feet flat on the ground
2. Sit up straight with shoulders relaxed and pulled back
3. Hands can rest on your lap
4. Perform the stomach vacuum
5. Hold while maintaining good posture

Benefit: Mimics everyday sitting posture, making it functional for desk workers.

3. Quadruped (All Fours) - MODERATE DIFFICULTY

1. Get on your hands and knees
2. Keep your spine neutral (don't sag or arch)
3. Perform the stomach vacuum
4. Hold while maintaining position

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

1. Lie face down on a mat
2. Place arms overhead with palms down
3. Perform the stomach vacuum
4. This is the hardest position as you're working completely against gravity

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:

• Strengthen the muscles underneath the fat
• Improve your ability to engage your core
• Create a tighter appearance when the muscle is contracted
• Support better posture which may make you look slimmer

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:

• Strengthening the transversus abdominis
• Improving core control and stability
• Potentially reducing lower back pain
• Enhancing mind-muscle connection with deep core muscles

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:

• Beginners: 3-5 repetitions, 1-2 times per day
• Intermediate: 5-10 repetitions, 2 times per day
• Advanced: Multiple sets throughout the day

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:

• Before breakfast - Your stomach is empty, making the contraction easier
• During breathing or meditation sessions - Combines well with mindfulness practices
• Before a workout - As part of your warm-up to activate core muscles
• Throughout the day - Brief holds while sitting at your desk

Avoid these times:

• Right after eating (can cause digestive discomfort)
• If you feel dizzy or lightheaded
• During pregnancy without medical clearance

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:

• ✓ Office workers and people who sit frequently - To combat poor posture and weak core
• ✓ Athletes and fitness enthusiasts - To improve core stability and lifting performance
• ✓ People with chronic lower back pain - As part of a rehabilitation program (with medical clearance)
• ✓ Postpartum women - Many OB/GYNs recommend them for healing diastasis recti (with doctor approval)
• ✓ Bodybuilders and physique competitors - For muscle control and stage presentation
• ✓ Anyone looking to improve core strength - As a supplement to other core exercises

Who Should Avoid or Modify Stomach Vacuums?

Consult a doctor first if you have:

• Pregnancy (or suspect you might be pregnant)
• Recent abdominal surgery
• Hernias
• High or low blood pressure issues
• Heart conditions
• Severe digestive issues
• Pelvic floor dysfunction

Stop immediately if you experience:

• Dizziness or lightheadedness
• Sharp pain in your abdomen or back
• Difficulty breathing
• Nausea

Sample Stomach Vacuum Workout Routine

Beginner Routine (Week 1-2)

Morning session:

• Position: Supine (lying down)
• Hold time: 10-15 seconds
• Reps: 5
• Rest: 30 seconds between reps
• Frequency: Daily

Intermediate Routine (Week 3-6)

Morning session:

• Position: Seated
• Hold time: 20-30 seconds
• Reps: 5-7
• Rest: 30 seconds between reps

Optional afternoon session:

• Position: Standing
• Hold time: 15-20 seconds
• Reps: 3-5
• Frequency: 5-6 days per week

Advanced Routine (Week 7+)

Morning session:

• Position: Quadruped
• Hold time: 30-45 seconds
• Reps: 5-8
• Rest: 20 seconds between reps

Midday session:

• Position: Standing
• Hold time: 45-60 seconds
• Reps: 3-5

Evening session:

• Position: Prone (if you can)
• Hold time: 20-30 seconds
• Reps: 3-5
• Frequency: 6-7 days per week

Tips for Success

1. Start your day with it - Make it part of your morning routine before coffee or breakfast
2. Set reminders - Use your phone to remind you to practice throughout the day
3. Practice in front of a mirror - Visual feedback helps you see if you're doing it correctly
4. Be patient - Results take weeks of consistent practice, not days
5. Combine with other core work - Use stomach vacuums as a supplement, not a replacement
6. Track your progress - Note how long you can hold and how it feels over time
7. Focus on the contraction quality - A strong 20-second hold beats a weak 60-second hold
8. Use it functionally - Practice engaging your TVA during daily activities and other exercises

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:

• You practice correct technique consistently
• You have realistic expectations
• You combine it with a comprehensive fitness routine
• You focus on what it actually does (strengthen deep core) rather than what it doesn't (burn fat)

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.