This Exercise is Easiest Way to Shrink Waist and Get Flat Abs

Want to get the flat abs you've always wanted? Discover this easy to do exercise for shrinking your waist and have flat abs today!

The stomach vacuum exercise is a specialized core workout renowned for its effectiveness in targeting the deepest layer of abdominal muscles, known as the transverse abdominis. Unlike conventional ab exercises that primarily focus on the external muscles for aesthetic purposes, the stomach vacuum delves deeper, honing in on the muscles that provide essential stability and support to the entire trunk.

The transverse abdominis acts as an internal girdle, encircling the abdomen like a natural corset. Its primary function is to compress the abdominal contents and maintain abdominal tension, which is vital for spinal stability, pelvic alignment, and overall postural integrity. By strengthening this often-overlooked muscle, individuals can not only achieve a more sculpted midsection but also cultivate a stronger, more resilient core that translates into improved performance in various activities and reduced risk of injury.

The name “stomach vacuum” stems from the sensation experienced during the exercise, where practitioners consciously draw their belly button toward the spine, creating a hollowing effect reminiscent of a vacuum. This action engages the transverse abdominis, prompting it to contract and tighten, thereby enhancing its endurance and activation patterns.

Beyond its aesthetic appeal, the stomach vacuum exercise offers a myriad of functional benefits. It serves as a cornerstone for core stability training, facilitating better weight distribution, spinal alignment, and load-bearing capacity during dynamic movements and everyday tasks. Additionally, it can help alleviate lower back pain by fortifying the muscles that support the lumbar spine, making it a valuable tool for both athletes seeking performance gains and individuals seeking relief from chronic discomfort.

As we explore the various iterations of the stomach vacuum exercise, it becomes evident that its versatility extends far beyond mere abdominal toning. From seated variations that offer stability to standing variations that challenge balance and coordination, each iteration presents unique opportunities for progression and refinement, catering to individuals of all fitness levels and aspirations.

This exercise is not a secret but most of us do not include it into flat stomach workouts. It is the easiest exercise to shrink waist and have flat abs if you perform this workout correctly and regularly. The main target of this exercise are transversus abdominis muscles. You can do it any time while standing, walking, on your bed or kneeling without requiring a single exercising equipment.

It also help you with your body posture and protect your inner organs.

How to do Stomach Vacuum Exercise to Shrink Waist?

1. Standing Stomach Vacuum Exercise:

Engage your core muscles while standing with the standing variation of the stomach vacuum exercise. This variation emphasizes stability and balance, making it an excellent choice for incorporating core work into your daily routine. Whether you’re waiting in line or brushing your teeth, you can perform this exercise almost anywhere. Here’s how:

  1. Stand upright with feet shoulder-width apart.
  2. Exhale completely, emptying your lungs.
  3. Pull your belly button towards your spine, engaging your core muscles.
  4. Hold this position for 10-20 seconds while maintaining normal breathing.
  5. Relax and repeat for several repetitions.

2. Seated Stomach Vacuum Exercise:

Target your core muscles from a seated position with the seated variation of the stomach vacuum exercise. This variation is perfect for those who prefer seated exercises or need additional support. Whether you’re at your desk or watching TV, you can easily incorporate this exercise into your daily routine. Here’s how:

  1. Sit on a chair with your back straight and feet flat on the floor.
  2. Exhale fully to prepare.
  3. Contract your abdominal muscles by pulling your belly button towards your spine.
  4. Hold the contraction for 10-20 seconds while sitting tall.
  5. Release and repeat for multiple sets.
Related:   10 Minute Flat Stomach Workout for Women at Home

3. Kneeling Variation:

Challenge your core stability with the kneeling variation of the stomach vacuum exercise. This variation activates deep abdominal muscles and improves posture, making it an effective addition to your workout routine. Whether you’re at home or in the gym, you can incorporate this exercise into your warm-up or core workout. Here’s how:

  1. Kneel on the floor with your knees hip-width apart and toes tucked under.
  2. Exhale deeply to empty your lungs.
  3. Pull your navel towards your spine, engaging your deep core muscles.
  4. Maintain this contraction for 10-20 seconds while keeping your spine neutral.
  5. Relax and repeat for several repetitions.

4. Supine Variation:

Strengthen your deep core muscles while lying on your back with the supine variation of the stomach vacuum exercise. This variation provides spinal support and promotes relaxation, making it an excellent choice for beginners or those recovering from injury. Whether you’re at home or in the gym, you can perform this exercise on a mat or even on your bed. Here’s how:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Exhale completely, allowing your abdomen to flatten.
  3. Pull your belly button towards your spine, engaging your core muscles.
  4. Hold the contraction for 10-20 seconds while keeping your upper body relaxed.
  5. Release and repeat for multiple sets.

5. Advanced Variation with Resistance:

Intensify your core workout with the advanced variation of the stomach vacuum exercise, incorporating resistance to challenge your muscles further. This variation is suitable for those looking to increase the difficulty of their workouts and build greater core strength. Whether you’re at the gym or at home, you can use a dumbbell or resistance band to add resistance to this exercise. Here’s how:

  1. Perform any of the above variations with added resistance.
  2. Place a light weight, such as a dumbbell, on your lower abdomen.
  3. Exhale fully, engage your core muscles, and hold the contraction while resisting the weight.
  4. Start with a comfortable weight and gradually increase as you gain strength.

Here is a good video that demonstrates how to do stomach vacuum exercise.

It is suggested that you perform this workout on alternate days of the week for best results.

Please remember stomach vacuum exercise only help you to strengthen your  transversus abdominis that will improve your posture and stomach appearance. However it does not create six pack abs and you must do some other workouts if you want to have six pack abs.

While you are working out to have flat abs why not try this 12 minutes workout that will help you to have irresistibly sexy legs.

Thin Thigh Workout to have Toned Legs in 12 Minutes a Day

Having a flat stomach and tiny waist will become easier if you persistently do the vacuum exercise along with other workout routines.

Check out this this video also Tighten & Flatten your Lower Belly with ONE EXERCISE (Guaranteed!)

Did you try this exercise as part of your workout routine to get flat stomach? If yes please do share your experience with us.

Tighten and flatten your lower belly with this one exercise

34 thoughts on “This Exercise is Easiest Way to Shrink Waist and Get Flat Abs”

  1. Pilates classes teach this. Activating the Transversus Abdominus is one of the key elements in Pilates, and they do it throughout most of their exercises.
    Good to see it here though, for folk unfamiliar with it. And it IS the foundation of effective methods to flatTEN the stomach.
    Also good to see this teacher’s belly sag a wee bit while she’s performing it on all fours: proves she’s just as human as us – so if she can do it, then it’s possible for us too!

    1. Women who are viewing this article want to have a flat tummy. If you are ok with your body with or without a bit of a tummy, I think that’s great, good for you! Health issue or not, if a woman wants improve her appearance and work toward a flat tummy, she sure can do it. If you take issue with those ideas, please don’t read articles like this one, or at least keep your negative comments to yourself.

  2. Protect your inner organs from what and how? Other than making them sit correctly by having a proper posture. Proper explanations please. Also, please check the article grammar and sentence structure; ‘ It also help you with your…’, should be ‘It WILL also help you with your…’, not to mention such gems as ‘requires yo…’. Are there such things as Editors anymore?

    1. I think she’s just saying we all need to have the speech pattern like we are above 3rd grade or whatever. It’s frustrating trying to read articles that obviously are for someone above that age but have no grammar intact. I’m ffaaaaaaaaarrrrrr from having proper grammar but some of these make us unsure whether we are getting our info from a little kid or an educated adult that knows what we are concerned about…..so don’t take it personally, just proof read before. And YES, you’ll find mistakes in this comment as I barely made through highschool, just help the rest of us to be sure that the info came from a legitimate source.

  3. It’s unfortunate truth that sometimes no tummy exercises help everyone. My skin is not elastic, from having several babies. No amount of exercise will ever give me a flat tummy. Because of the stretched out skin. And I can’t afford a tummy tuck to get rid of it. Because of my pregnancy weight gains it’s like I was once obese, so I have stretched skin. This is something I wish fitness pple should mention and address when posting about abs. It would be nice to see a post about how to help sagging stretched out skin, I’m lieu of surgery, is there anything to be done? I wish I could get flat stomach. But I know it just won’t happen. Without removal of excess stretched skin thru tummy tuck. So before judging pple who have a gut, maybe they can’t help it, because it’s not fat it’s stretched skin. A lot of the people who commented seem to judge a person with gut. , I’ve had several Children to get that badge of honor, I don’t really want a gut myself. I use to run 4 miles 3-5 days a week, I still had a gut that hangs. I hate it but what can u do, so stop judging, unless u care to pay for a tummy tuck, then don’t judge. Not every gut holder is lazy, some pple can’t help it.

    1. Having a gut and having sagging skin are two different things.if you have a gut you have excessive fat in your abdomen where as if you have sagging skin you do not have excessive fat you just over stretched your skin. A lot of time people throw proper eating out of the door when they become pregnant and use being pregnant as an excuse to eat everything in site. Now I’m not sure how to help after you allow yourself to get sagging skin from pregnancy but to help the before I have a few tips. Maybe you can help someone else from getting it. Eat healthy. Try not to gain more weight then you should. Your skin is only supposed to stretch a certain amount. You are only supposed to gain between 25-35 pounds during your pregnancy. Also prenatal workout help as well. Helps keep the body in shape so after you have the baby it’s easier to drop the baby weight before the skin get stuck in sag mode. These tips aren’t just for mom to keep it tight but it also helps for a easier labor and a healthier baby. I will get back to you on how to tackle that sagging skin. I hope this helps someone.

      1. Not all weight gained during pregnancy is because of overeating. I had preeclampsia which caused me to gain 60+ lbs. I didn’t “let myself” gain it.

    2. Well said and thank you for that comment I’m in same boat with the saggy skin…they say forming lotion helps I’m just starting this journey…i had to have a hysterectomy last Oct and the weight just cakes on me…so I am now doing chia seeds lemon juice pine Apple juice Apple cider vinegar grapefruit juice and cucumber it’s been said this mix is a fast day burner…we will see it’s day 2 for me…

  4. Some pple can’t help having a tummy. And for some pple no amount of exercise will help the tummy area. I think this is something that fitness pple need to address as no one does. The reason isn’t because they are lazy and don’t want a flat stomach. It’s due to loose skin. Some of us don’t have elastic skin, I myself have had several children/pregnancies, they only thing that will help is a tummy tuck and removal of excess stretched out skin. I think it’s important not to judge pple not judge, unless you’d like to pay for the surgery , u shouldn’t judge someone else. I use to run 4 miles 3-5 days a week. I got slim legs and a nice booty, but still had a gut, no amount of exercise will deal with flabby skin. I have excersied off and on, for 25+ years, even before I had kids I had loose skin in the gut. I think skin flab is hereditary. At no time during the last 25 have I ever lost the gut. It wasn’t from lack of trying. Because it was stretched out skin and not actually fat. We need a non surgical and low cost solution to this problem, when it’s not an exercise issue. So let’s not judge the next person you see with a gut.

    1. I’m not sure why one could feel so ‘judged’, I read through these comments and can’t imagine what set a person off. Are you here looking for fitness tips, or here to judge others who are looking for fitness tips?

  5. A great article and demonstration video.. any functional activity to support my core organs, posture is on my list. Thank you and this is so worth sharing with my friends.

    1. I didn’t realize if your and good then your back will feel better…i have back pain but honestly I think I go to work and bust my butt…then on days off I do nothing but my mom is 70 and she goes to gym and works out and she don’t hurt…so I’m starting to work out now and I am 48 so thanks for information

  6. Thank you for the tip! On a side note, not all who read this article are looking for a flat tummy. Those that posts tips like these aren’t expecting that if others either. They are tips, experience and help for those of us looking to educate ourselves. Exercise is a positive for all. It doesn’t mean you need to be in perfect shape. Pushing 50, I know my body isn’t going to be like I was in my 20’s or 30’s, and I am good with that.

    Let’s all remember this: just because we may be offended by someone, doesn’t mean that person is offensive.

  7. Great exercise and the explanation is easy to follow as well. Keep it up, and post more. Whoever is not comfortable with what you have done, should be courteous enough to keep their negative comments to themselves, or better still show us what they can do – better, as you have done. Thank you all.

  8. Unable to open video however a great tip. I do wonder why people are so mean to others or judge before knowing all the facts. life is short we are looking to be better and to be healthy otherwise we would not of ended up on this site even if out of curiosity. Thyroid in balance can lead to weight gain and weight loss. There should be more positive words put out there, try helping someone and incourage before you say hurtful things. What I want to say to all reading this, never stop trying to do what ever it is you’ve set out to do wether it be weight lose or gain for some and or a stronger body. It is a slow process with real results and should not be rushed. Enjoy your journey while you go down your road with all the hicups. cheers

  9. I use to do this anyway just to freak out my friends. When I was 10, my gymnastics coach could fit her hands around my waist

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