Have you ever heard of the "Stomach Vacuum"? This breathing technique used in yoga or Pilates allows you to tone your abdominal strap in depth by soliciting the transverse muscle. An ideal exercise to gently sculpt a flat stomach.
Still quite discreet in French sports halls, the "Stomach Vacuum " has proven itself for decades. Behind this mysterious name, hides in reality a gentle method accessible to all to have a flat stomach and a slimmer waist.
Where does the Stomach Vacuum come from?
The Stomach Vacuum or "Uddiyana Bandha " in Sanskrit language literally means "aspiration of the stomach". "It is a technique borrowed from the Yogis, who practice it in particular in Hatha Yoga" says Anaïs Jazmine, teacher of Pilates and Belly Sculpting (Stomach Vacuum & Beautyfull Abs). Very popular with bodybuilders in the 1970s, the Stomach Vacuum allowed for a very slim waist and a V-shaped silhouette. Athletes Arnold Schwarzenegger, Franck Zane and Ronnie Coleman notably contributed to the development of this technique.
If the Stomach Vacuum has been around since the dawn of time, it has taken over yoga and Pilates classes and is popular for strengthening the muscles of the abdominal strap. Lucile WoodWard, Alexandra Rosenfeld, Kara Bellum … For several years, fitness influencers have been sharing this "miracle" technique with their subscribers.
The Stomach Vacuum, a hypopressive abdominal exercise
The Stomach Vacuum is a hypopressive abdominal exercise. Often practiced in yoga, Pilates and post-natal gym, the hypopressive abdominals are ventral breathing exercises that stress the abdominal strap in depth, especially the transverse muscle.
Unlike crunches which can do a lot of damage when done poorly, this gentle exercise is gentle on the back, organs and perineum. "The crunch works the rectus, which is the most superficial muscle in the abdominals" explains the sports coach. It helps to give that "chocolate bar" appearance but it does not strengthen the abdominal strap in depth. "Hypopressive abdominals, also called deep abdominals, are the ones you don't see. Working on the hypopressive abdominals is exercised a lot by breathing. This work will encourage us to work more deeply on more targeted exercises but above all to work and protect our back and to strengthen our perineum " she continues.
Through hypopressive gymnastics, the abdominal strap regains its tone and strength, which is essential to display and maintain flat belly sustainably.
How to practice the Stomach Vacuum?
The Stomach Vacuum is practiced on an empty stomach, upon waking for 15 to 20 minutes. "It starts the day with a form of meditation that will detoxify us and oxygenate our cells and our digestive tract" specifies Anaïs Jazmine.
The principle is simple: exhale as much air as possible from his lungs, trying to "bring" his navel to his spine and hold the position for a few seconds. For our expert, the key is to master the abdominal breathing or thoracic. "Like in Pilates, the exhalation must come from the throat, like when you try to steam up a window" explains our expert. This chest breathing alone engages 3 important muscles: the transverse, the diaphragm and the pelvic floor (the perineum).
The technique
- Take a deep breath through your nose
- Exhale with a chest breath, drawing the navel towards the spine and engaging the perineum
- Retrovers your pelvis forward
- Block your breathing and stay a few seconds in apnea and try to press the navel against the back then release
- Once the movement is mastered, the idea is to make waves with your stomach to start the internal massage.
The movement is a bit technical and generally requires several sessions in order to master it and perform it correctly.
The right posture
There are many positions to properly perform your Stomach Vacuum:
- Stand with your knees bent
- Lie on your back with your legs bent and your feet flat
- On your knees, retro pelvis poured out and hands resting on the upper thighs
- On all fours
What are the benefits of Stomach Vacuum?
Ideal for slimmer waist and get a flat stomach gently, the Stomach Vacuum strengthens the deep muscles of the abdominal strap, especially the transverse. The benefit of toning this muscle is not only purely aesthetic: the transverse plays an important role in supporting our spine. Often compared to a sheath, it retains the viscera and keeps the organs in place inside our belly.
This technique has both physical and physiological benefits. This internal organ massage (colon, liver, stomach …) improves transit and intestinal well-being. "You quickly feel benefits on digestion (due to the pressure exerted against the intestine), a feeling of lightness for people who suffer from bloating. The mind will be calmed, the stress reduced. It also allows you toincrease body control, breathing and balance " develop the coach.
Who can practice Stomach Vacuum?
The Stomach Vacuum is accessible to everyoneeven for beginners. It is one of the exercises recommended after childbirth to reduce post-pregnancy diastasis and re-educate the perineum.
However, there are contraindications for people with heart problems or high blood pressure, with inguinal hernia and for people who have recently had abdominal surgery. Pregnant women should seek the advice of their doctor.
Where to do a Stomach Vacuum session?
See also: 6 exercises to strengthen your abs