The stomach vacuum is a great way to train your transverse abdominus (TVA) which are the deep core muscles underneath your visible abs. Having strong a strong TVA can not only protect your back and enhance your posture, but can also shrink your waist when done consistently.
Having a small waist and big shoulders is the hallmark of bodybuilders with some of the most famous physiques, but this exercise can help you even if you have no desire to step on stage wearing a sparkly thong.
The TVA is an important muscle to create stiffness through the core and around the spine. It acts as a ‘girdle’ or built in weight belt that allows you to pick up heavy cases of beer off the ground without injury. The stronger your TVA is, the better your golf swing will be, the more you’ll be able to front squat, and the better you’ll look at the beach.
To do the stomach vacuum, take a deep breath, then forcefully exhale all of your air out. Now draw your belly button in to your spine and hold for 20 seconds. Take a few breaths to recover, then repeat.
Shrink your Waist – Coaching Notes:
- Put your left hand on your side above your hips, but below your ribs. You should feel tension with your thumb in the back left quadrant of your core, as well as with your 4 fingers in the front left quadrant.
- Keep the front of the ribs tucked down to avoid arching the low back.
- Repeat 3-5 times per day 3-4 days per week.
- Once you master this version, you can do an advanced version by holding on to a lat-pulldown with your arms extended then repeating these steps.
Shrink Your Waist – How to do Stomach Vacuum for Smaller Waist
Keep practicing until you you can hold tension easily. You’ll be surprised at how good your low back feels and how you look after doing these consistently for a few months.
If you’re looking for a full core workout, check out my 10 minute at home Executive Ab Workout Here.