{"id":104977,"date":"2025-10-28T09:56:15","date_gmt":"2025-10-28T09:56:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/104977\/"},"modified":"2025-10-28T09:56:15","modified_gmt":"2025-10-28T09:56:15","slug":"work-your-deep-core-muscles-with-the-stomach-vacuum-exercise-heres-how-to-do-it-properly","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/104977\/","title":{"rendered":"Work your deep core muscles with the ‘stomach vacuum’ exercise \u2013 here\u2019s how to do it properly"},"content":{"rendered":"

If you can get past its misleading and off-putting name, the \u2018stomach vacuum\u2019 exercise can be a welcome addition to your training routine for its ability to target the deep muscles in the core<\/a>.<\/p>\n

Involving neither cleaning appliances nor cosmetic procedures, fitness instructor and founder of Owning Your Menopause<\/a>, Kate Rowe-Ham<\/a>, describes the stomach vacuum as \u2018a simple breathing and core-activation exercise that targets the deepest layer of your abdominals<\/a>, the transversus abdominis.\u2019 This muscle, she explains, is like your body\u2019s built-in corset: \u2018It\u2019s a wrap of muscle that supports your spine, keeps your posture upright, and holds everything together.\u2019 <\/p>\n

Unlike crunches or toe taps, which target core muscle through movement, the stomach vacuum is an isometric<\/a> exercise that\u2019s all about control. \u2018The idea isn\u2019t to suck in your stomach or tense everything up, but to teach your body how to engage the deep stabilising muscles that support every move you make,\u2019 Rowe-Ham explains. <\/p>\n

What to Read NextWhat muscles does the stomach vacuum exercise work?<\/p>\n

The stomach vacuum primarily targets the transversus abdominis, the deepest muscle in the core, but that\u2019s not all. \u2018It also wakes up your internal obliques, pelvic floor<\/a>, and even your diaphragm (the muscle that helps you breathe),\u2019 explains Rowe-Ham. <\/p>\n

These muscles work together to create stability and balance in the body. \u2018When they\u2019re strong and connected, your core feels more supportive, your posture improves, and even simple things like walking<\/a>, lifting<\/a>, or running<\/a> start to feel easier.\u2019<\/p>\n

What are the benefits of doing the stomach vacuum exercise?<\/p>\n

Doing the stomach vacuum exercise consistently can help you strengthen your deep core, and this has myriad benefits \u2013 one of which is improved spine support and posture. \u2018When the transversus abdominis is doing its job correctly, your back feels more stable and less achy, and your everyday movements, from carrying shopping bags to lifting weights<\/a>, feel stronger and safer,\u2019 explains Rowe-Ham. <\/p>\n

Additionally, it can improve your performance in other sports. With a stable trunk, you can lift more weight, for instance, and have a lower injury risk.<\/p>\n

Women, especially, can benefit from doing the stomach vacuum exercise, according to Rowe-Ham. It can be helpful when hormonal changes and shifting muscle tone can affect the connection between your abs and pelvic floor,\u2019 she says. \u2018Practising the stomach vacuum helps to rebuild that connection gently and safely.\u2019<\/p>\n

Finally, it\u2019s a movement that\u2019s widely accessible, due to its low-impact nature and the fact it requires no equipment at all, and can be performed literally anywhere.<\/p>\n

How to do the stomach vacuum exercise <\/p>\n

a) Start by lying on your back with your knees bent and your feet flat on the floor. Take a few relaxed breaths, allowing your ribs and belly to expand as you inhale.<\/p>\n

b) As you exhale, slowly draw your belly button in toward your spine, as though you\u2019re tightening a belt one notch.<\/p>\n

c) Keep your ribs soft and your pelvis neutral, and hold this gentle inward contraction for five to ten seconds before releasing and breathing normally.<\/p>\n

\u2018Once you\u2019re comfortable lying down, you can try the exercise seated, on all fours, standing, or while performing gentle movements such as lifting one arm or marching in place,\u2019 says Rowe-Ham. \u2018This progression teaches your body to maintain core engagement during daily activities, improving stability and control under light load.\u2019 <\/p>\n

The key, she says, is to move slowly, stay relaxed, and avoid holding your breath. \u2018The movement should feel controlled, not forced.\u2019<\/p>\n

Common mistakes people make when doing the stomach vacuum exercise<\/p>\n

The most common mistake when doing the stomach vacuum exercise, according to Rowe-Ham, is holding your breath too tightly or straining your neck and shoulders. \u2018The stomach vacuum should feel calm and controlled, not like you\u2019re gasping for air,\u2019 she says. \u2018It\u2019s also common for people to flare their ribs or tuck their pelvis, both of which take the focus away from the deep abdominal muscles.\u2019 <\/p>\n

Focus on drawing your belly button in and up toward the sternum to help to reduce rib flare.
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Related Stories\"Headshot<\/p>\n

Abbi Henderson is a freelance journalist and social media lead who covers health, fitness, women\u2019s sport and lifestyle for titles including Women’s Health, Stylist and Marie Claire.<\/p>\n

Before settling in a British seaside town, she spent a couple of years living in Canada, where she contributed to publications such as Best Health, Foodism and Canadian Living, and discovered she is, in fact, a little outdoorsy.<\/p>\n

With a desire to help make healthcare, exercise and sport more accessible to women, she writes about everything from the realities of seeking medical support as a woman to those of being a female athlete fighting for equality.<\/p>\n

She has a personal trainer qualification, a couple of medals from her short time in competitive Irish dancing, and an Arsenal Women season ticket. When she\u2019s not in front of a screen working, she enjoys weightlifting, going for walks and stopping for little treats (matchas and pastries), and trying new recipes (that are almost always pasta-based).\u00a0<\/p>\n