Does the Stomach Vacuum Exercise Help Women?

The stomach vacuum exercise is a calisthenics exercise for your core musculature. It targets the transversus abdominis, or the deep abdominal muscle that wraps around your midsection. This muscle tends to be ignored in standard abs exercises, such as crunches and sit-ups. The vacuum can be performed in any situation -- driving, doing housework, watching television -- and doesn't require special equipment. The exercise can be particularly helpful to women who aim to shrink and tighten their waistlines.

  1. Nature's Corset

    • Your core consists of several muscles which help to move and stabilize your torso. When you target your six-pack, you're working the rectus abdominis, or the front abdominal wall closest to the skin. This muscle allows you to bend forward at the hips. The core muscles buried under the front abdominal wall -- transversus abdominis, internal obliques, diaphragm and multifidus -- are closer to your spine and help to stabilize your torso. In particular, the transversus abdominis acts like a natural corset, holding in and supporting your waist. The stomach vacuum exercise helps to isolate and strengthen the transverses abdominis, which is an underused but important muscle.

    Sucking It In

    • If you've never done the vacuum, begin by standing upright with your arms relaxed by your sides. Inhale and exhale deeply for a few breathing cycles to activate your diaphragm and prepare for the exercise. Slowly blow the air out of your lungs and simultaneously draw your navel in towards your spine. Try and pull in your belly like a vacuum sucks in debris. Open up your chest and squeeze your buttocks. Hold the peak position for about 20 seconds, rest for 30 seconds and repeat. While holding the contraction, breathe in a deep and relaxed way. As you grow stronger, increase the duration of the contraction in 20-second increments.

    Advantages of More Control

    • A regimen of abdominal exercises incorporating the stomach vacuum will build your core stabilizing muscles. You'll find that you're better able to control your abs while performing a wide range of strengthening exercises, such as leg lifts, planks or squats. The ability to scoop in your navel forms the basis of other exercise techniques, like Pilates and yoga. You can also perform the stomach vacuum as a combined strengthening and deep breathing exercise. With regard to weight loss, this exercise alone will not shrink your waistline. While it'll help to tighten your midsection, you'll need to engage in aerobic exercise as well as follow a healthy fat-burning diet to shed excess pounds.

    Reaching for the Rope

    • If you've reached the point where you can hold the stomach vacuum for 60 seconds, you can attempt more advanced variations. For example, while performing the contraction, aim to pull your diaphragm up under your ribs. By doing so, your ribcage will lift and protrude, which will accentuate the hollowing of your belly. Another exercise is the abdominal rope thrust in which you roll your abdominal muscles horizontally during the contraction. This exercise requires the ability to tighten one side of your abs while relaxing the other side as you roll the contraction from one side of your torso to the other. If you have that much strength and control, your abdominal muscles will resemble a moving rope.