Does Sucking in Your Stomach Help Lose Weight


Does Sucking in Your Stomach Help Lose Weight is a current question researched by different organizations. Many abdominal exercises work the superficial abdominal muscles. Gastric vacuum exercise, on the other hand, aims to work the transversus abdominis, our innermost abdominal muscle. This muscle, also known as the inner abdominal wall, acts as a protection in front of the organs in the abdominal cavity and prevents them from coming out.

Since this muscle is deep muscle tissue, it does not work very well in movements such as sit-ups, known as classical abdominal exercises. It is one of the accessory respiratory muscles and therefore works during deep breathing. Vacuum exercise allows the Transversus Abdominis, Internal Oblique and External Oblique, Diaphragm, and Pelvic Floor muscles to work effectively. (1,2,3)

Transversus AbdominisInternal ObliqueExternal ObliqueDiaphragm and Pelvic Floor Muscle

Abdominal movements, which are in our exercise program, cannot work these muscles effectively.

Therefore, doing stomach vacuuming exercise is a simple and effective core exercise that can be done to have a flat and aesthetic stomach.

Does Sucking in Your Stomach Burn Fat

Sucking in Your Stomach helps to abolish the fat in your stomach area. It is known as the simplest exercise that can be done for a flat stomach. Fat burning generally takes place in a slow process with exercise and healthy eating. You should continue the stomach vacuuming process in a disciplined manner.

In this process, you can also benefit from foods that facilitate fat burning. Among the foods that burn the most fat are wheatgrass, hot pepper, ginger, asparagus, green tea, and salmon. If you prepare a rich meal with these fat-burning foods after your exercises, you can accelerate fat burning.

Does Holding in Your Stomach Help Flatten it

Holding your stomach alone is not enough to have a flat stomach. Many muscles in the human body are prone to develop and take shape. The reason for the fat in the stomach is sometimes genetic and sometimes shaped by our lifestyle. Most of the known solutions how to reducing stomach fat are based on diet and exercise. But you can have a flat stomach with different methods.

For flatten stomach, the simplest exercise that can be done is stomach vacuuming. You have tried strenuous exercise, magic herbal remedies, fitness, cardio, running, waist-hugging tummy belts, low-fat diets, and countless exercises and hundreds of sit-ups. It is time to follow your method and these recommendations. Because neither is the simple way to get the lean stomach you want.

How To The Stomach Vacuum?

The stomach vacuum exercise requires you to breathe in as much air as possible and then exhale while pulling your stomach in as much as possible. If you look like your stomach is trying to stick to your back, it means you’re doing the movement right. Beginners can modify the movement by resting their hands on a table.

Stomach Vacuum Exercise
Double Knee to Chest Step One
Double Knee to Chest Step One
Double Knee to Chest Step Two
Double Knee to Chest Step Two
Straight Leg Raise
Straight Leg Raise
Straight Legs Raise
Straight Legs Raise
  • To do vacuum exercise, we first blow our breath at the maximum level and narrow our abdominal cavity.
  • After emptying our breath, we hold our stomach as much as we can and hold it as long as we can without breathing again. (At first, this period may not be long, but it will improve over time.)
  • You can do this two times every morning when you wake up and at night, in two sets of 10-15 repetitions, with each repetition lasting at least 5-7 seconds.
  • Just like when working out other muscles, these muscles also need to experience progressive overload (gradually increasing the degree of difficulty) over time. Therefore, the duration, sets, reps, and frequency may increase over time.
  • Vacuum exercise can be performed lying on your back, sitting, standing straight, or in a crawling position.
  • Finally, remember that these muscles need rest just like any other muscle.
Does Sucking in Your Stomach Help Lose Weight
Does Sucking in Your Stomach Help Lose Weight

Individuals with blood pressure and heart problem should consider that vacuum exercise can potentially increase the heart rate and should consult their physician before performing this exercise, if possible.

What Are The Things To Be Considered While Doing Stomach Vacuum Exercise?

1- Try to apply it in the morning before you have breakfast, when your stomach is empty.
2- All of a sudden, high-intensity work may come back to you as a stomach ache the next day. Start with slow, short reps and increase as you feel ready.
3- If you feel dizzy, stop the movement and keep the set shorter the next time you try.

Does Stomach Vacuum Exercise Work Miracles?

Unfortunately, no exercise alone will build you into your dream physique. The only way to melt the fat in the abdominal area is to lose weight, but working this muscle and tightening it will create a stronger abdominal wall, it allows you to minimize the appearance of swelling created by a full stomach. If it is balanced with a healthy diet and cardio work, it is quite possible to achieve the results you want.

Stomach Vacuum Exercise Before And After

Stomach vacuum is an exercise that you can achieve your goal if done with discipline. Aesthetically good results have been obtained in people who have been doing this exercise for a long time. You can increase the frequency of exercise according to your goal.

Stomach Vacuum Exercise Before And After
Stomach Vacuum Exercise Before And After
Stomach Vacuum Exercise Before And After 2
Stomach Vacuum Exercise Before And After 2

Contact us for a free sample exercise program in this research article where we answered the question Does Sucking in Your Stomach Help Lose Weight.

Can You Do Stomach Vacuum Everyday?

Stomach vacuum exercise works for a sensitive muscle group. Exercising every day can cause muscle contractions. You should progress in a way that increases the duration of your daily exercise. Remember that every muscle group needs rest.

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