HOW TO DO A STOMACH VACUUM PROPERLY (STRENGTHEN YOUR CORE!)
IvanaChapman #stomachvacuum #stomachvacuumexercise #vacuumexercise HOW TO DO A STOMACH VACUUM PROPERLY (STRENGTHEN YOUR CORE!)
Do you want to learn how to do the
stomach vacuum exercise? In this video,
I'll show you how to do the stomach
vacuum properly to strengthen your core.
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The stomach vacuum exercise primarily
works the TVA, the transverse abdominis,
which is nature's weight belt.
The TVA is important for posture,
and it's a key component of your core
strength. Without strong inner core
muscles, you won't be able to
properly stabilize your spine,
and that can put stress
on your lower back.
I'm going to show you the traditional
form of the stomach vacuum.
And then I'm going to
show you a variation
that's really good for beginners
to learn this exercise.
The main cues are breathing out
all the air and then drawing your
belly button in as far as
you can towards the spine.
The idea is that you're going to hold
the stomach vacuum as long as you can.
If you're just starting out 20
seconds is a reasonable goal.
So first you want to breathe in
and allow the belly to expand
Then you're going to breathe out and pull
your belly button in as far as you can
towards your spine.
There we go.
So you noticed that I'm still trying to
breathe while I'm doing this as well.
I'm not holding my breath
because otherwise the stomach
vacuum exercise is going
to be limited by how long
you can hold your breath.
So you're trying to do a little
shallow breath. So as you do this,
I'm going to show you a slightly from
the side, same thing, breathe in.
expand, and then in.
Definitely not pretty, but it
does effectively target the TVA.
So you wouldn't really want to pull it
in there underneath the rib cage as much
as you can.
So the second variation, which I
really liked for beginners, is leaning
over a table or anything that's solid.
You just want to put your hands in
front and kind of use that to support
yourself as you begin the exercise,
the process is exactly the same.
You want to breathe in,
release the belly and then breathe out
and pull your belly button towards
So I find it a little bit
easier to breathe in this
position and still maintain
the contraction. Obviously, if
you're just getting started,
try this one first and then
work to the other position.
I'm going to show you this one
from a slightly different angle.
So you can see it just leaning forward.
Breathe in, and then breathe out.
So I've had someone asked
about the correct breathing.
There are two ways of doing this. You
can either breathe out continuously.
So you're going out,
out, out, out, out, out.
And that means that you're pulling in
with your stomach at the same time,
or you can do what I actually do most
of the time is I breathe out slightly,
but then I just kind of pull in and
whole and then maintain that contraction
rather than a long smooth
breathe out during that,
Try both variations,
whichever works best for you in order
to maintain that TVA contraction.
That's the most important thing.
You can start with two sets of 20
seconds and then work your way up to two
sets of 45 seconds. Try this exercise
first thing in the morning on an
empty stomach and do it every day.
If you need any help, please ask
your question in the comments.
If you enjoyed this video,
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And I also want to help you
on your fitness journey.
So head over to my website,
ivanachapman.com, where you can pick
up a copy of my free ebook. Subscribe,
hit the bell, and I'll look
forward to seeing you next week.