Benefits of vacuum exercises and how to practice them


 Vacuum exercises (in English, Stomach Vacuum) are also known as abdominal vacuum exercises, as they help tighten and strengthen the abdominal muscles, in addition to reducing the size of the waist. In this article, we will learn how to perform these exercises, and their health benefits.

How to perform vacuum exercises

There are a number of steps that can be followed to perform these exercises according to the following:

  • Start trying these exercises by standing upright, with your feet shoulder-width apart.
  • Take a deep breath until the lungs are filled with air, for a period of 3 to 5 seconds.
  • Exhale slowly, pulling the abdomen in toward the spine, and opening the mouth to expel the air.
  • Continue sucking in the abdomen while exhaling for a period ranging between 5 and 10 seconds if performing the exercise once. If you want to repeat the exercise more than once, you can suck in the abdomen for 20 seconds. As time passes and this exercise is repeated, the individual’s ability to suck in the abdomen for a longer period will increase.
  • This exercise can be repeated for 5 times before resting, and for those who regularly perform this exercise, they can perform it for 10 times before resting, but at the beginning of the exercise experience it is preferable to start with five times before resting.
  • The same previous steps can be followed using different positions, such as lying down, sitting, or resting on the knee.

Benefits of vacuum exercises

There are a variety of health benefits of these exercises, some of which are mentioned below:

1. Reduce back pain

Vacuum exercises are not limited to strengthening the abdominal muscles , but rather contribute to strengthening the torso muscles, which results in reducing the incidence of back pain.

2. Strengthening the transverse abdominal muscle

Some people suffer from an inability to strengthen this muscle when practicing various exercises to strengthen the torso muscles. Vacuum exercises are considered one of the most effective exercises for strengthening the transverse abdominis muscle.

3. Reduce back injuries

Strengthening the trunk muscles helps reduce the possibility of back injuries resulting from carrying heavy objects.

4. Waist slimming

Strengthening the transverse abdominis muscle helps slim the waist, knowing that these exercises do not help lose belly fat.

Harmful effects of vacuum exercises

There is no risk in practicing this type of exercise, when done correctly, but some videos online suggest an easier method than vacuum exercises, which is simply sucking in the abdomen, which does not affect the strengthening of the transverse abdominis muscle. There is also a misconception among some, which is Vacuum exercises help get rid of belly fat and get abdominal muscle definition. To achieve this, you must perform other types of abdominal exercises.

Cases that are prohibited from performing vacuum exercises

You should stop practicing this exercise when you feel difficulty breathing or severe pain. There are some cases in which this exercise is prohibited, such as those with an abdominal wall hernia, or those suffering from serious back problems such as a herniated disc, or problems related to neck movement.


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