Do This One Exercise To Shrink Your Waistline and Lose Your Pooch!

Do This One Exercise To Shrink Your Waistline and Lose Your Pooch!

Do This One Exercise To Shrink Your Waistline and Lose Your Pooch!


What is Stomach Vacuuming?

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

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.

Before I go into the benefits and ho to do this exercise I myself have never done this consistently. I have heard from others that it works and lately I have seen a lot of it on social media. SO, we have decided to make this one of our Fit Buster Challenges.

We will add this in just prior our ab routine every day. As with every other challenge, we will take measurements and photos before and after.

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.

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.


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