Stomach vacuum: targeting your inner core



When we think about training our abdominal muscles, or core, we often lean towards performing more common exercises such as crunches, sit-ups, leg raises, or planks. These exercises predominantly target the outer, visible layer of our abs known as the rectus abdominus.



There are more layers to the core other than the visible one on top. Let us not forget about the inner-most layer of the core known as the Transverse Abdominus. This muscle works with other deep muscles of the back and the pelvic floor to form the pelvic girdle, which helps to stabilize the spine during movement. With a lack of physical activity such as during prolonged periods of sitting or after an acute injury, these inner muscles can become weak.



The Stomach Vacuum



The exercise that we will be discussing in this blog targets those deep muscles of the abdomen that we often forget or ignore. The stomach vacuum, also known as the in-drawing maneuver, is commonly used in body building to shrink one’s waist size while posing, in yoga to increase core stability, and in physical rehabilitation to prevent and treat pelvic, abdominal and back pain.



How To:



1. Lie on your back with your knees bent

2. Pull your belly button towards the back of your spine

3. Perform 10 repetitions holding for 5 seconds each time, and repeat twice



Once you can properly perform this exercise, you can incorporate it into different positions and movements, such as sitting, standing, in the bridge position, and in the bird-dog position.



Benefits:



• Improved recovery of lower back and pelvic floor pain

• Improved post-natal recovery

• Can help to prevent pelvic floor dysfunctions, incontinence, and/or prolapses

• Improved abdominal resting tone

• Prevention of abdominal and vertebral hernias

• Improved athletic performance

• Improved posture

• Improved quality of life


Practicing this maneuver daily for a minimum of 4 weeks has been known to significantly increase core strength and stability, decrease lower back and pelvic floor pain, and will allow your inner-most abdominal muscles to contract faster and more effectively.