{"id":59157,"date":"2024-02-23T14:33:21","date_gmt":"2024-02-23T14:33:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59157"},"modified":"2024-07-16T15:37:43","modified_gmt":"2024-07-16T15:37:43","slug":"stomach-vacuum-exercise","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/","title":{"rendered":"Stomach Vacuum Exercise: Steps, Benefits, and Precautions"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#What_Are_the_Stomach_Vacuum_Exercises\" >What Are the Stomach Vacuum Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#How_to_Do_Stomach_Vacuum_Exercise\" >How to Do Stomach Vacuum Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Standing\" >Standing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Sitting\" >Sitting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Supine_Laying_Down\" >Supine (Laying Down)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Quadruped_Kneeling\" >Quadruped (Kneeling)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Prone_Face_Down\" >Prone (Face Down)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Mistakes_to_Avoid_While_Doing_Stomach_Vacuum_Exercise\" >Mistakes to Avoid While Doing Stomach Vacuum Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Do_Stomach_Vacuum_Exercises_Work\" >Do Stomach Vacuum Exercises Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Toning_and_Strengthening_the_Core\" >Toning and Strengthening the Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Improving_Posture\" >Improving Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Improved_Breathing\" >Improved Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#A_Slimmer_Waistline\" >A Slimmer Waistline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Better_Digestion\" >Better Digestion<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Can_You_Lose_Belly_Fat_By_Stomaching_Vacuum\" >Can You Lose Belly Fat By Stomaching Vacuum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#How_Many_Stomach_Vacuums_Should_I_Do_Per_Day\" >How Many Stomach Vacuums Should I Do Per Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#What_Is_The_Disadvantage_of_Stomach_Vacuum\" >What Is The Disadvantage of Stomach Vacuum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#How_Long_Does_It_Take_To_Get_Results_From_Stomach_Vacuum\" >How Long Does It Take To Get Results From Stomach Vacuum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Is_It_Safe_To_Do_Stomach_Vacuum_Everyday\" >Is It Safe To Do Stomach Vacuum Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#What_Is_Hourglass_Syndrome\" >What Is Hourglass Syndrome?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#Do_Vacuums_Flare_Your_Ribs\" >Do Vacuums Flare Your Ribs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The core is often referred to as the powerhouse of the body, and for good reason.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The muscles comprising the core, including the rectus abdominis, obliques, and the transverse abdominis, serve various essential functions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, the rectus abdominis supports movements of the spine and maintains your posture, while the obliques allow for side bending and waist twisting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The transverse abdominis, however, is of particular interest when discussing the stomach vacuum exercise. This deep-seated muscle acts like a corset, pulling your belly inward, and plays a critical role in breathing, stabilizing the core, and protecting the spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise, when done correctly and consistently, can enhance core stability and contribute to a slimmer waistline appearance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, for it to be effective, one must understand its steps, benefits, and precautions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Stomach_Vacuum_Exercises\"><\/span><b>What Are the Stomach Vacuum Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise is an isometric abdominal exercise that involves drawing in and holding the core muscles, especially the transverse abdominis (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/stomach-vacuum-exercise.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s called isometric because it requires you to tense the muscle without moving through a certain motion, similar to planks or wall sits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other names for this exercise include &#8220;abdominal hollowing&#8221; &#8220;abdominal drawing-in maneuver\u201d or simply \u201cstomach vacuum.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Initially popularized in the 1960s by bodybuilding legend Arnold Schwarzenegger, it has made its way back into fitness routines and has gained recognition for its effectiveness in toning and slimming of the midsection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, many people overlook the stomach vacuum exercise, assuming that it is not as effective as traditional <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-core-exercises\/\">core exercises<\/a> like crunches or planks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this couldn\u2019t be further from the truth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/7-1.png\" alt=\"stomach vacuum exercise\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\">\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise primarily targets the deep-seated muscles of the core, which are often overlooked in conventional ab workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By strengthening these underlying muscles you can achieve a slimmer waistline and improve your overall core stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common misstep when performing the stomach vacuum exercise is sucking in your stomach rather than contracting the deep abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This happens when the person performing the exercise is unable to differentiate between \u201csucking in\u201d and \u201cpulling in.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sucking in your stomach merely involves shallowly pulling your abdominal muscles towards your spine, while pulling them in entails a deeper contraction of the transverse abdominis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To effectively perform this exercise, it is crucial to understand the difference.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Stomach_Vacuum_Exercise\"><\/span><b>How to Do Stomach Vacuum Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are five ways to perform the stomach vacuum exercise: Standing, Sitting, Supine (Laying Down), Quadruped (Kneeling), and Prone (Face Down). You may find some of these positions easier than others. Here are steps for executing the stomach vacuum in each of these five positions:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing\"><\/span><b>Standing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a standing position and get your hands set on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by taking a full breath in via your nose, then exhale slowly through your mouth, making sure your lips are pursed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you let the breath out, consciously pull in your lower abs, contracting the muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe normally and hold that tucked-in position for a good 20 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one set \u2014 do this 2 to 3 times for best results.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sitting\"><\/span><b>Sitting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find yourself a chair and sit upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your back must be straight, feet flat on the ground, with your palms resting lightly on your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in deeply, then slowly exhale through your mouth while pursing your lips, contracting your lower abs, and pulling your belly button in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe normally while holding this for 20 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process 2 to 3 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Supine_Laying_Down\"><\/span><b>Supine (Laying Down)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Settle down comfortably on the floor, ensuring your spine is neutral, knees bent and feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can make it easier to feel your abs working by placing two fingers on the top of your hip bones and moving them inward and downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, slowly exhale out and simultaneously draw your lower abs in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold on to this position for at least 20\u201330 seconds. Do this 2 to 3 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quadruped_Kneeling\"><\/span><b>Quadruped (Kneeling)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself on all fours; your knees should be directly under your hips and wrists under your shoulders, and your back should be flat and in line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After you take a deep breath in through your nose, exhale through your mouth, bringing your belly button towards your spine as your lower abs pull in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do your best to hold this for 20 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 2 to 3 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prone_Face_Down\"><\/span><b>Prone (Face Down)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay face down on the floor, with your legs straight and arms extended past your head, making sure your palms are facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deeply inhale and slowly exhale through your mouth while your lips are pursed and your lower abs contract and get pulled in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t forget to breathe normally and hold this position for a span of 20 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this procedure 2 to 3 times.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/does-holding-in-your-stomach-help-flatten-it\/\"><i>Does Holding In Your Stomach Help Flatten It? Unraveling the Myths<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistakes_to_Avoid_While_Doing_Stomach_Vacuum_Exercise\"><\/span><b>Mistakes to Avoid While Doing Stomach Vacuum Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any exercise, there are a few mistakes to watch out for when performing the stomach vacuum exercise:<\/span><\/p>\n<p><b>Not Breathing Properly:<\/b><span style=\"font-weight: 400;\"> Many people hold their breath while performing this exercise, which not only decreases its effectiveness but can also lead to dizziness and lightheadedness (<\/span><a href=\"https:\/\/www.houstonmethodist.org\/blog\/articles\/2023\/may\/why-proper-breathing-during-exercise-is-important-how-to-avoid-common-mistakes\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Relying on the Rectus Abdominis: <\/b><span style=\"font-weight: 400;\">The stomach vacuum exercise primarily targets the transverse abdominis muscle, so it is crucial to focus on engaging that muscle and not relying on the rectus abdominis (six-pack muscles).<\/span><\/p>\n<p><b>Overarching Your Spine:<\/b><span style=\"font-weight: 400;\"> It&#8217;s essential to maintain a neutral spine while doing this exercise, as arching your back can put unnecessary strain on your lower back.<\/span><\/p>\n<p><b>Not Contracting Enough: <\/b><span style=\"font-weight: 400;\">To get the full benefits of this exercise, you must contract your deep abdominal muscles fully and hold the contraction for a sufficient amount of time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Stomach_Vacuum_Exercises_Work\"><\/span><b>Do Stomach Vacuum Exercises Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, stomach vacuum exercises do work if done correctly and consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some stomach vacuum exercise benefits worth noting:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toning_and_Strengthening_the_Core\"><\/span><b>Toning and Strengthening the Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the deep abdominal muscles that are often neglected in traditional core workouts. By strengthening these muscles you can improve the outcome of your workout and achieve a more defined waistline (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improving_Posture\"><\/span><b>Improving Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core is essential for maintaining proper posture and preventing lower back pain. By strengthening the deep abdominal muscles, you can improve your posture and reduce the risk of injury (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Breathing\"><\/span><b>Improved Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise also helps to improve breathing by increasing lung capacity and engaging the diaphragm. Each time you exhale during the exercise you are pushing air out of your lungs and engaging the diaphragm, helping to strengthen it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7602530\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Slimmer_Waistline\"><\/span><b>A Slimmer Waistline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By toning and strengthening the muscles in the midsection you can achieve a more defined waistline. Note, the effect is more like cinching than actual weight loss. So when doing the stomach vacuum exercise for a flat stomach, make sure to combine it with a healthy diet and overall fitness routine for best results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our blog: <a href=\"https:\/\/betterme.world\/articles\/best-exercises-to-lose-belly-fat-female\/\">Best Exercises to Lose Belly Fat: Female<\/a> for more tips on how to achieve a flat stomach.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"stomach vacuum exercise\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Digestion\"><\/span><b>Better Digestion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The transverse abdominis muscle also plays a vital role in digestion, so strengthening it can have positive effects on your digestive system (<\/span><a href=\"https:\/\/foodguides.com\/blogs\/from-the-experts\/the-importance-of-core-strength-for-digestive-health\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By contracting and pulling in your lower abs, you help to stimulate movement in the intestines, which can combat bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The deep breathing involved in this exercise helps to increase blood flow to your digestive organs, promoting better digestion.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Belly_Fat_By_Stomaching_Vacuum\"><\/span><b>Can You Lose Belly Fat By Stomaching Vacuum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise will not result in significant fat loss as a standalone exercise, mainly because it does nothing to raise your heart rate or to expend a significant number of calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat loss is strictly dependent on creating a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\">calorie deficit<\/a> through a combination of diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, this exercise can certainly help create a toned midsection by strengthening, and contracting your deep abdominal muscles and improving posture, which can make your stomach appear flatter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By extension it can improve your performance on other exercises, allowing you to burn more calories and potentially lose belly fat in conjunction with a healthy diet and overall fitness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a strong core can help improve your form and stability while doing exercises like squats, deadlifts and overhead presses, allowing you to lift heavier weights and burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our blog &#8211; <a href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\">3 Best Exercises to Lose Belly Fat After 50<\/a>, we discuss the importance of a well-rounded fitness routine for losing belly fat and achieving overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Stomach_Vacuums_Should_I_Do_Per_Day\"><\/span><b>How Many Stomach Vacuums Should I Do Per Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Spending at least 10 minutes every day doing stomach vacuum exercises is recommended for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you become more experienced, you can increase the duration of each hold and the number of repetitions to see greater benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many stomach vacuums you do isn&#8217;t nearly as important as your technique and consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to engage your deep abdominal muscles fully, hold the contraction for an adequate amount of time, and do the exercise consistently to reap its benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combine this exercise with a healthy diet and overall fitness routine for optimal results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Disadvantage_of_Stomach_Vacuum\"><\/span><b>What Is The Disadvantage of Stomach Vacuum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main disadvantage of stomach vacuum is when it&#8217;s not always performed correctly nor consistently, as many don&#8217;t categorize it as a &#8220;real&#8221; exercise. This can lead to poor technique and lack of results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, since many want quick and visible results, the stomach vacuum exercise may be overlooked in favor of other exercises that offer more immediate results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other downsides of the stomach vacuum are:<\/span><\/p>\n<p><b>Limited Calorie Burn: <\/b><span style=\"font-weight: 400;\">As mentioned earlier, this exercise does not significantly raise your heart rate or expend a significant number of calories, so it will not contribute to significant fat loss on its own.<\/span><\/p>\n<p><b>Potential for Strain: <\/b><span style=\"font-weight: 400;\">If you have a history of lower back pain or weak abdominal muscles, this exercise may put too much strain on your lower back. It&#8217;s crucial to start slow and build up strength gradually to avoid injury.<\/span><\/p>\n<p><b>Requires Good Technique:<\/b><span style=\"font-weight: 400;\"> To see the full benefits of this exercise, it is essential to have proper form and technique. If done incorrectly, you will not engage the deep abdominal muscles fully and may even cause harm to your back.<\/span><\/p>\n<p><b>Not Suitable for Everyone:<\/b><span style=\"font-weight: 400;\"> This exercise may not be suitable for pregnant women, individuals with hernias or other abdominal injuries, or people with high blood pressure.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/toned-stomach-vs-flat-stomach\/\"><i>Toned Stomach vs Flat Stomach: Which One Is Best, and Why?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Get_Results_From_Stomach_Vacuum\"><\/span><b>How Long Does It Take To Get Results From Stomach Vacuum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may notice improvements after a few weeks of doing the stomach vacuum exercise. The most immediate change is that performing the exercise will become easier and more comfortable with practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, visible results will take longer to achieve. This depends on various factors such as consistency, proper technique, and overall fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re consistent and combine this exercise with a healthy diet and overall fitness routine, you may see noticeable changes in your core strength and waistline within 6-12 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Expecting 1 week of stomach vacuum results may lead to disappointment, so it&#8217;s essential to have realistic expectations and stick with the exercise for long-term benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/flat-stomach-challenge\/\">Flat Stomach Challenge<\/a> can help you stay on track and see results healthily and sustainably.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"stomach vacuum exercise\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Do_Stomach_Vacuum_Everyday\"><\/span><strong>Is It Safe To Do Stomach Vacuum Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The stomach vacuum exercise is gentle enough to do every day, if done correctly and without any preexisting injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as with any exercise routine, it&#8217;s essential to listen to your body and take breaks when necessary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience any discomfort or strain in your lower back, it&#8217;s best to consult a doctor or physical therapist before continuing the exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_Hourglass_Syndrome\"><\/span><strong>What Is Hourglass Syndrome?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hourglass syndrome is a term used to describe the appearance of having a small waist and wider hips, similar to an hourglass shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can occur naturally or be achieved through targeted exercises, such as the stomach vacuum.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While many may strive for an hourglass figure, they may overlook other markers of health and fitness. It&#8217;s essential to focus on overall well-being rather than solely one&#8217;s appearance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, they overlook the role that genetics play in body shape and may become frustrated if they don&#8217;t achieve their desired look through exercise alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, it&#8217;s essential to prioritize health and focus on holistic fitness rather than solely striving for a certain body shape or aesthetic.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Vacuums_Flare_Your_Ribs\"><\/span><strong>Do Vacuums Flare Your Ribs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Stomach vacuums, done correctly, should not cause your ribs to flare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flaring ribs can indicate that you are not engaging your abdominal muscles fully and may have a weak core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on pulling in and contracting your stomach rather than pushing it out. It&#8217;s also helpful to practice in front of a mirror to ensure proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you continue to experience rib flaring, it&#8217;s best to consult a trainer or physical therapist for personalized guidance.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The stomach vacuum exercise may not be a magical solution for achieving a flat stomach, but it offers numerous benefits for core strength, posture, breathing, digestion, and overall fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By combining this exercise with proper nutrition and a consistent workout routine, you can achieve a more defined waistline and potentially lose belly fat.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The core is often referred to as the powerhouse of the body, and for good reason. The muscles comprising the core, including the rectus abdominis, obliques, and the transverse abdominis, serve various essential functions. For example, the rectus abdominis supports movements of the spine and maintains your posture, while the obliques allow for side bending [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":59162,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,49],"tags":[],"coauthors":[123,215],"class_list":["post-59157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stomach Vacuum Exercise: Steps, Benefits, and Precautions - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 STOMACH VACUUM EXERCISE \u27a4 is a must-have in your core workout routine. Learn how many to do per day, the disadvantages to consider, and when you can expect to see results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stomach Vacuum Exercise: Steps, Benefits, and Precautions\" \/>\n<meta property=\"og:description\" content=\"The \u2605 STOMACH VACUUM EXERCISE \u27a4 is a must-have in your core workout routine. Learn how many to do per day, the disadvantages to consider, and when you can expect to see results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-16T15:37:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1408641248-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"Stomach Vacuum Exercise: Steps, Benefits, and Precautions\",\"dateModified\":\"2024-07-16T15:37:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/\"},\"wordCount\":2064,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1408641248-scaled.jpg\",\"articleSection\":[\"Core Workouts\",\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The core is often referred to as the powerhouse of the body, and for good reason.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stomach_vacuum_exercise\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The muscles comprising the core, including the rectus abdominis, obliques, and the transverse abdominis, serve various essential functions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, the rectus abdominis supports movements of the spine and maintains your posture, while the obliques allow for side bending and waist twisting.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The transverse abdominis, however, is of particular interest when discussing the stomach vacuum exercise. This deep-seated muscle acts like a corset, pulling your belly inward, and plays a critical role in breathing, stabilizing the core, and protecting the spine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The stomach vacuum exercise, when done correctly and consistently, can enhance core stability and contribute to a slimmer waistline appearance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But, for it to be effective, one must understand its steps, benefits, and precautions.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Stomach Vacuum Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The stomach vacuum exercise is an isometric abdominal exercise that involves drawing in and holding the core muscles, especially the transverse abdominis (<\/span><a href=\\\"https:\/\/www.body ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/\",\"name\":\"Stomach Vacuum Exercise: Steps, Benefits, and Precautions - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/stomach-vacuum-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1408641248-scaled.jpg\",\"dateModified\":\"2024-07-16T15:37:43+00:00\",\"description\":\"The \u2605 STOMACH VACUUM EXERCISE \u27a4 is a must-have in your core workout routine. 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