Are Stomach Vacuums the Secret to Sculpted Abs - or Just Hype?

Every once in a while, an exercise move goes viral due to its visually arresting nature, whether that’s a pistol squat, a plyometric push-up – or, more recently, a stomach vacuum.

If you’re unfamiliar with the term, stomach vacuums involve drawing your abs in until your stomach looks concave. You may have seen bodybuilders perform them on stage to showcase their physique.

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But what exactly does a stomach vacuum entail? Can incorporating the move into your routine really shrink your waistline, or is that claim more hype than substance? Here’s what you need to know about the core exercise.

What Is a Stomach Vacuum?

Denise Chakoian, certified trainer and founder of CORE Cycle and Fitness LaGree, describes the stomach vacuum as a “breathing-based training movement that targets the transverse abdominis (TVA), the internal ‘corset’ that supports your spine and stabilizes your torso.”

The TVA is the deepest layer of your core and sits beneath the superficial ab muscles that give the appearance of a six-pack. It wraps around your abdomen and spans from your lower ribs to your pelvis. A stomach vacuum engages the TVA through the use of intentional breathing. It’s an isometric exercise, which means you’re contracting the muscle statically.

“There’s no crunching or moving. You’re exhaling all the way, gently pulling the belly button inward toward your spine, and bracing in that contraction while breathing calmly and regularly,” adds Chakoian.

The principles behind the stomach vacuum exercise are foundational in Pilates and often used by pelvic floor physiotherapists. The stomach vacuum is sometimes called abdominal hollowing, abdominal drawing-in maneuver (ADIM) or hypopressive breathing. There’s also a type of yogic breathing called Uddiyana Bandha, or the abdominal lock, which is very similar.

Do Stomach Vacuums Shrink Your Waist?

But can stomach vacuums give you a flatter stomach like some TikTokers claim? Anouska Shenn, founder at The Office Yoga Company, says it depends on your expectations. “Stomach vacuums alone aren’t going to shrink your waist or flatten your stomach, and they won’t give you a six-pack, either. But they will teach you to strongly activate your deep core muscles.”

Research shows moves like stomach vacuums strengthen the TVA, which improves strength and stability. This gives you the foundation to use your core more effectively, whether you’re training or just going about your day.

“By working your internal abdominal muscles and pelvic floor, stomach vacuums help improve core stability and posture, and can give your stomach a slimmer look,” notes Megan Hely, owner and lead personal trainer at Hustle N Muscles.

Ultimately, losing belly fat requires more than core engagement – it’s about losing overall body fat through your lifestyle, which includes a healthy diet and exercise. But when stomach vacuums are paired with other efforts, they can contribute to the appearance of a trim waist.

How to Perform the Stomach Vacuum Correctly

To do stomach vacuums correctly, you first have to master your breathing. You need to learn how to breathe “laterally,” says Shenn, referring to a Pilates breathing technique that involves using your diaphragm to direct breath into the sides of your ribcage.

To get the hang of what that feels like in your body, close your eyes and visualize your TVA being a corset that wraps around your sides and midsection. Place your hands on your ribs and think of them expanding to the side as you inhale and going back in as you exhale.

“Try to keep your front ribs soft as you do this. As you exhale, the feeling is like you're tightening a belt, or trying to squeeze into a small pair of jeans,” says Shenn. Once you feel comfortable with that part of the movement, you can try the exhaling part of a stomach vacuum, which is what gives the exercise its distinct look.

Take an inhale using the lateral breathing mentioned above, and, this time, pull your abs in and up as you exhale fully. “Create a seal by not letting any air enter or leave your nose or mouth. Try to relax your muscles, and the vacuum effect should happen on its own,” adds Shen. When you need to take another breath in, just release the seal and allow the inhale to occur.”

You can do the stomach vacuum exercise lying down, sitting down, kneeling on all fours or face down, according to MedicalNewsToday. “If you're just starting out, lying down will be the easiest place to begin,” notes Shenn.

Potential Risks of Stomach Vacuums

You may be wondering if stomach vacuums are safe. For the most part, they are, but because performing them effectively involves breathwork, there are potential risks to consider.

“Certain pre-existing health conditions such as high blood pressure, glaucoma and hernias can be contraindications for breathwork,” says Shenn, who adds that performing stomach vacuums can also cause lightheadedness.

For that reason, it’s a good idea to sit or lie down while trying them for the first time. Hely notes that you should also be mindful of not holding your breath while performing them, which is a common mistake.

How often should you do stomach vacuums? Both Hely and Shenn agree that three times a week is a good starting point.

That said, if you’re still unsure about doing them at all, it’s OK. Stomach vacuums aren’t essential to having a well-rounded fitness routine. There’s a lot of hype around them – and while it’s not all fluff and they come with benefits for your core, they won’t magically give you six-pack abs either.