Stomach vacuum: how to perform this sheathing exercise that allows you to obtain a flat stomach?

Want a nice flat stomach without (too much) effort? How about testing the awesome exercise everyone is talking about: the stomach vacuum, a weight training exercise inspired by yoga that works the deep abs without risk of injury.

Stomach vacuum or hypopressive abs: what is it exactly?

Popularized in the 1970s and 1980s, the stomach vacuum was once "the" star of the weight rooms. Responsible for the "V" build of bodybuilders (who showed off on the beaches with their square shoulders and wasp waist), it was Arnold Schwarzenegger's favorite exercise, just that!

Inspired by yoga and Pilates, this fitness exercise is accessible to everyone and requires no equipment. Thanks to breathing alone (and without special effort), the stomach vacuum strengthens the deep muscles of the abdominal strap – that is to say: the transverse muscle of the abdomen (which contains the viscera) and the lumbar multifidus ( sometimes responsible for low back pain).

The goal: to obtain – in the space of just a few weeks – a flat stomach and a slim waist, but also to combat back pain, transit problems (constipation) and postpartum stomach pain (related to sagging of the perineum). In short, that's good !

Namely: the stomach vacuum (which belongs to the family of "hypopressive abdominal gymnastics" exercises, in sports language) is complementary to other sheathing exercises, such as the plank or the chair.

Tip: this exercise is even more effective with an electrostimulation belt...

How to achieve a perfect stomach vacuum?

Step 1: adopt the starting position

Lie on your back, ideally on a yoga mat. Your arms are along the body, palms towards the ceiling. Your legs are hip-width apart, knees bent, feet flat on the ground. Your shoulders are relaxed. Your lower back is firmly on the ground because your pelvis is in retroversion: to achieve this, act as if you were trying to lift your bladder towards the sky.

Tip: if you can't put your pelvis in retroversion, lie down on your back, arms along your body, palms facing the ceiling, and rest your calves on the seat of a chair. Your calves and thighs form a right angle.

Step 2: breathing

Inhale deeply, inflating the belly in an exaggerated way. Then exhale as long as possible by making a small stream of air with your mouth. At the same time, hollow out your stomach, as if you were trying to bring your back and belly button closer together. Hold this posture for as long as possible (at least 20 seconds), holding your breath (it's easier) or breathing very gently without inflating your stomach. To help you, you can put your hands under your ribs.

Step 3: calm down

Breathe deeply by inhaling through your nose (expanding your stomach) and then exhaling through your mouth (emptying your lungs well). Get up slowly.

Stomach vacuum: 4 things to know

At a rate of 6 x 30 seconds of stomach vacuum every day for 4 weeks, we observe a clear reduction in waist circumference – of the order of several centimeters, all the same! Experts can even perform this exercise standing, on all fours, or in a seated position. The stomach vacuum would even be more effective (and less dangerous) than crunches.

It is best to perform this exercise in the evening, several hours after dinner, with an empty bladder... to avoid small accidents. Remember to breathe well during the third stage.

The stomach vacuum requires a little concentration: to help you, you can try to visualize your belly button entering the yoga mat.

Warning: in case of acute pain, stop everything and quickly make an appointment with the osteopath.

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