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Hi, ladies! Does anyone have experience with the stomach vacuum exercise? I recently lost about 65 pounds, but I still have a pouch that I need to lose. I've seen good and bad about the exercise, and I've tried it, but the whole breathing part is challenging for me. I definitely can feel that it's probably doing SOMETHING, but I'm a stickler for using the best form in order to get the best results. Do you do this exercise? Does it help you achieve fem abs? Any feedback is appreciated.
Kisses,
Alison
@alisonout1123 As a former marathon runner, my answer to good abs is a strong core.
I would use crunches, planks, bridges, Russian twists and also use an exercise ball and resistance band.
I had to look up stomach vacuum exercises, really not so sure if they would do much - I think even if you start slowly and at a basic level core exercises will work. Have a look also at aquaerobics which are low impact and brilliant.
I've put on over a stone since I stopped long distance racing and training, but my sides, flexors and legs are all rock hard, even if my abs have disappeared. I still run a bit for leisure but cap it at 5 miles these days.
@alisonout1123 From another Alison in New Jersey. I don't know too much about stomach vacuum exercises, but I do something similar if not as severe. I do Pilates, and also a general exercise class which usually has a segment targeting the core.
In addition to what @annaredhead mentioned, we may do side planks, bird dogs, bridges, or dead bugs among others. We often do a pelvic tilt, which is similar to the stomach vacuum in that when lying on the mat, you want to pull your belly button towards your spine. We also sometimes describe it as trying to squash a grape under the small of your back. We may do this while raising and lowering the legs, or in a hollow hold.
Even when doing standing exercises, like bicep curls, we are told to keep the core strong, holding it in to protect the lower back.
I can't say it has given me a flat stomach, though. I did it for years and while I felt it stronger, I didn't lose weight or flatten the stomach. I got ill last year and lost weight which did more to flatten the stomach than years of regular exercises. This year I developed a hernia under a previous scar, causing the stomach to disdend, so I'm not going to be flat there without some kind of shapewear.
@alison-anderson Bird dogs, bridges and dead bugs? These are exercises? And then I get to follow those up with a “stomach vacuum?” See, this is why I visit CDH…I never stop laughing at some of you ladies and what you’re into🥰🤣!
@gracepal Let me describe them, then you'll understand the names.
Bird dogs: Stand on your hands and knees. Then raise and straighten your right arm and left leg. You can raise and lower the arm and leg simultaneously to the floor and to horizontal before returning to the hands and knees pose. You can also twist the right arm and left leg out to the side. Repeat with the left arm and right leg.
Bridges: Lie on your back, bring your feet close to your behind. Then raise your behind up and try to get yourself in a straight line. This should be done by squeezing your glutes. Variations include putting a weight on your lap, raising and lowering yourself, pulsing up from the top, doing it on one leg at a time, doing it on your toes, or "marching" one leg after the other while up.
Dead bugs: Think of it as standing on your hands and knees, but on the ceiling. Lie on your back, doing a pelvic tilt to keep your lower back flat against the ground (don't let it arch). Bring your legs up and bend the knees horizontal. Bring the arms up and bend the forearms horizontal. Now similar to the bird dogs, straighten one arm and the opposite leg for a number of reps, then repeat on the other side.
I think the stomach vacuum exercise is a good isometric exercise to tighten and strengthen your stomach. To get the best results though I would combine it with sit-ups, bicycle kicks, Russian twists, crunches, planks, and leg raises as others have suggested. One routine you could try is picking out 5 core exercises listed above or others you like and doing one set of 10 of each but pick one and do 5 sets of that exercise. Do this every day and rotate the exercise that you do the 5 sets with. If you stay with it you should see a noticeable improvement in core strength and muscle tone after about 6 weeks.
