Stomach Vacuum Exercise

How to Perform Stomach Vacuum

  1. Stand upright and place hands on hips or behind neck
  2. Exhale all air from lungs completely
  3. Expand chest, bringing stomach in as much as possible
  4. Hold for X seconds (visualize touching naval to lumbar spine)
  5. Bonus: flex groin muscles (as if stopping flow of urine)

Training Guide

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

Alternative positions

Lying prone, kneeling, seated

Image result for stomach vacuum standing sitting kneeling


Transversus Abdominis and Multifidus Muscles

Stomach vacuuming strengthens transversus abdominis and multifidus muscles.

Image result for multifidus transversus abdominis

Image result for transversus abdominis adam

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.


Sources

BodyBuilding.com: The Stomach Vacuum Exercise

NCBI: The relationship of transversus abdominis and lumbar multifidus clinical muscle tests in patients with chronic low back pain.

NCBI: Do various baseline characteristics of transversus abdominis and lumbar multifidus predict clinical outcomes in nonspecific low back pain? A systematic review.

Vitruvian Physique: How to Stomach Vacuum

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