How to Perform Stomach Vacuum
- Stand upright and place hands on hips or behind neck
- Exhale all air from lungs completely
- Expand chest, bringing stomach in as much as possible
- Hold for X seconds (visualize touching naval to lumbar spine)
- Bonus: flex groin muscles (as if stopping flow of urine)
3 days each week:
- Week 1: 3 sets of 20 seconds
- Week 2: 3 sets of 40 seconds
- Week 3: 3 sets of 60 seconds
Lying prone, kneeling, seated
Transversus Abdominis and Multifidus Muscles
Stomach vacuuming strengthens transversus abdominis and multifidus muscles.
Strengthening transversus abdominis (TrA) and multifidus muscles has been reported as a treatment for lower back pain. However, a systematic review was inconclusive and provided mixed results; strengthening these muscles may prevent back pain, but a strong statement for or against this causal relationship cannot be made without better evidence. Ideally large, prospective studies would be used to investigate the association of TrA and multifidus strengthening exercises with reduced lower back pain.
BodyBuilding.com: The Stomach Vacuum Exercise
Vitruvian Physique: How to Stomach Vacuum