Stomach Vacuum Exercise Guide and Perks Explained
A study published in 2015 discovered that combining respiratory muscle training and the ADIM (Abdominal Drawing-In Maneuver) significantly improved the pulmonary function of individuals with post-stroke hemiplegia [1]. The ADIM, more commonly known as the stomach vacuum exercise, has gained attention due to its potential benefits for core strength and posture.
Mastering the Stomach Vacuum Exercise
Performing the stomach vacuum exercise correctly involves a series of steps:
- Deep Diaphragmatic Breathing: Breathe in deeply through the nose [1].
- Exhale Completely: Empty your lungs to push out air [1].
- Pull the Belly Button Inwards Strongly: Create a hollowing sensation in the abdomen, as if trying to touch your spine with your navel [1][3].
- Hold This Contraction: Maintain the stomach drawn in for 10–20 seconds to start, building up to longer durations as you improve [3].
- Keep the Chest Open and Avoid Collapsing: Maintain good posture with lifted chest and shoulders relaxed [3].
- Breathe Shallowly if Necessary: Through the nose to sustain the hold without losing the stomach contraction [3].
Perform the exercise slowly and with control, and gradually increase hold time [1].
The Benefits of Stomach Vacuum Exercise
The stomach vacuum exercise offers several advantages:
- Improves Core Strength: By strengthening the transversus abdominis, a critical muscle for spinal stability and core support [4][5].
- Enhances Posture: Activating deep core muscles helps stabilize the spine and promotes an upright posture [2][5].
- Reduces Lower Back Pain: Improved core stability lowers strain on the lower back, decreasing pain and risk of injury [2][4].
- Visually Reduces Waist Circumference: The inward pull can create a toned, thinner waist appearance over time [2][4].
- Improves Digestion and Reduces Abdominal Bloating: By engaging the deep core muscles, it may help improve abdominal organ function [2].
Safety Precautions
It is essential to perform the exercise correctly to avoid lightheadedness and other potential issues. Since the stomach vacuum exercise involves breathwork, it is crucial to breathe shallowly and sustain the hold without holding your breath.
Versatility of the Stomach Vacuum Exercise
The stomach vacuum exercise can be performed in various positions, including standing, sitting, lying down, in a quadruped position, or in a hook lying position [6]. For a more targeted workout, you can even perform the exercise face down, lying on your stomach with your legs straight and placing your arms away from the body, directly over the head, with the palm facing the ground [7].
Protective Effects
A study found that the stomach vacuum exercise provided a protective effect for seated sedentary workers with chronic low back pain [8]. This finding underscores the exercise's potential role in preventing and managing back pain.
In summary, the stomach vacuum exercise is a controlled hollowing of the abdomen with coordinated breathing that targets deep core muscles to enhance core strength, posture, and alleviate lower back pain while also contributing to a leaner waistline [1][2][4][5].
- Apart from post-stroke hemiplegia, the stomach vacuum exercise might be beneficial for individuals with Crohn's disease or ulcerative colitis due to its potential impact on core strength and abdominal health.
- For those suffering from psoriatic arthritis, ankylosing spondylitis, or HIV-related arthritis, the exercise could help improve overall spinal stability and posture.
- People struggling with migraines may find relief from strengthening the muscles in the upper back, neck, and shoulder region during the stomach vacuum exercise.
- Type 2 diabetes patients can incorporate the stomach vacuum exercise into their health-and-wellness routines alongside fitness-and-exercise regimens to promote core strength and improve overall body composition.
- In instances of macular degeneration or other degenerative eye diseases, the exercise could potentially benefit eye health as part of a comprehensive approach to whole-body wellbeing.
- The COPD community can consider respiratory muscle training in conjunction with the stomach vacuum exercise as a means to fortify their respiratory system's function.
- For individuals afflicted with both asthma and other respiratory conditions, the stomach vacuum exercise may contribute to better lung capacity and respiratory efficiency.
- Hepatitis patients may find the stomach vacuum exercise helpful for overall core support and posture, potentially aiding in the recovery and maintenance of liver health.
- By strengthening the deep core muscles, the exercise could offer some benefits for predictive health for those at risk of developing other-respiratory diseases.
- The versatility of the stomach vacuum exercise allows it to be performed in various positions, making it an accessible workout for individuals recovering from spinal degeneration or joint injuries.
- Incorporating the ADIM into science-backed health-and-wellness routines such as proper nutrition, mindful stress management, and regular exercise may help reduce symptoms of various diseases.
- As the benefits of the stomach vacuum exercise extend to a wide array of target muscles, it could be a valuable addition to any fitness-and-exercise regimen for overall health improvement.
- With continued research and practice, the stomach vacuum exercise may prove to be a valuable tool in the management and prevention of various diseases, promoting health and wellbeing for countless individuals around the globe.
