Can this ‘Stomach Vacuum Exercise’ Really Build Core Muscles?

You don’t have to do hundreds of crunches or sit-ups to strengthen your abdominal muscles. Is the “stomach-vacuum” exercise sweeping the internet as compelling as its advocates claim?

This exercise has been viewed more than 85.8 million times on TikTok. Jenny Brennecke, DPT, is a physical therapist and fitness coach and has created a tutorial that explains the viral exercise hack. In the video, Brennecke claims it is an isometric workout that can improve abdominal strength and reduce low-back pain when done regularly. She claims that it can help with low-back injuries, postural control, stability in the spine and pelvis, and control and strength of the abdominal muscles on command.

Does this hack for more muscular abs work, and is it safe? What you need to Know

What is the Stomach Vacuum?

Brennecke explains the exercise in her TikTok viral video. She explains that the transversus abdominis is the deep abdominal band that wraps the torso between the ribs. She says the transversus abdominis acts like a corset, wrapping around your body. When strengthened, it can make your waist look slimmer.

Brennecke demonstrates the exercise and gives instructions on how to do it.

1. Exercise on an empty stomach in the morning.
2. Begin by bending forward. You will eventually be able to do the stomach-vacuum upright.
3. Pull your belly button towards your spine while exhaling all the air you can. Imagine yourself in a pool or lake with water that touches your stomach.
4. Hold the position for 10 to 15 secs (adding more time as you get better at it) and then release.
5. Repeat this five times.

She says this technique is used for physical therapy and “is effective, safe, and supported by a large amount of research.”

Experts Say About the Stomach Vacuum

Nonna Gleyzer is a Pilates teacher in Beverly Hills, California. Despite its recent popularity, she says this exercise has been introduced previously. She says people have practiced this breathing technique for centuries, especially in kundalini Yoga. This is part of Qigong, a Chinese medicine practice using deep breathing for optimal health.

Gleyzer admits that she is not surprised by the attention the exercise has received, given its new name, which is more catchy, and the promise to achieve flat abs quickly. It’s a great alternative to traditional ab exercises. Gleyzer says that “many people do not want to spend the time doing crunches or sit-ups.” She says that this is a less-grueling exercise for some people.

According to John Morton, MD, MPH, a bariatric surgeon at Yale Medicine, New Haven, Connecticut, exercise can help improve posture and core strength. It can be used like any other exercise. “But you have to be consistent and not overdo,” he says.

Gleyzer warns that the stomach vacuum is not a quick fix to lose belly fat or slim your waistline. She says it strengthens abdominal muscles, “if you want to lose belly fat, then you should do isolated stomach exercises such as crunches or sitting up.” You are firing up your abdominal muscles by doing this.

Stomach vacuum exercise: Who should try it (and who should avoid it)?

According to Dr. Morton, the stomach vacuum can be used safely. Stop if you feel short of breath or if you experience pain.

Who should altogether avoid this maneuver? Morton says anyone suffering from an abdominal wall Hernia should prevent this move. This move may cause your body to be out of alignment if you have severe back problems, such as herniated discs or neck issues. Gleyzer explains that people don’t realize they are lifting their shoulders, which puts more pressure on the neck.

Morton advises pregnant women to consult their doctor before starting a new workout program.

What is the final word on the Stomach Vacuum?

Like so many viral TikTok trending topics that promise a quick fix, the stomach vacuum may be overhyped. Remember that most people who claim this move is responsible for their toned midsections also exercise and eat healthily.

While adding this exercise to your morning routine can have some health benefits, you shouldn’t expect your waistline to shrink overnight. If achieving flat abdominals were as easy as taking deep breaths each day, trainers would not put their clients through grueling workouts such as crunches and planks.