Among the most popular techniques right now for losing belly fat, the stomach vacuum is frequently mentioned. But what exactly is hiding behind this slightly intimidating term? Here’s everything you need to know about this yoga-inspired exercise!
Sommaire
What is the stomach vacuum?
As the name suggests, it is an abdominal breathing technique that involves emptying (vacuum) the stomach of all its air, through contraction and pressure on the abdominal core.
1- Origins rooted in yoga
The stomach vacuum is drawn from Hatha Yoga, drawing directly from a practice called Bandha (to lock or seal, in Sanskrit). There are 3 major Bandhas in yogic tradition:
- Mula Bandha – the Muladhara lock, or Root Chakra lock, located at the base of the spine, at the level of the perineum. This chakra is said to be directly connected to vital energy and the life force.
- Uddiyana Bandha – the upward lock, with the word “uddiyana” expressing the action of taking flight and soaring. This Bandha is therefore the one most commonly referred to when talking about the stomach vacuum, and is said to stimulate the internal organs, expand lung capacity and reduce stress.
- Jalandara Bandha – the throat lock, which tones the muscles, nerves and arteries of the neck, while also energising the Vishuddha Chakra, the throat chakra, responsible for the expression of emotions and feelings.
The goal of the Bandhas is not so much to achieve a flat stomach as to regulate the flow of energy within the human body.
2- The stomach vacuum today
The ancient practice of Bandhas later inspired a fitness method created in the 1980s by a Belgian physiotherapy doctor, Dr Marcel Caufriez: hypopressive gymnastics. The stomach vacuum is one of its movements. This form of exercise, built around hypopressive techniques, is grounded in studies in histochemistry (the study of cellular chemical composition), electromyography (the study of nerves and muscles) and functional anatomy. It combines breathing and postural work, with the aim of reducing pressure in the thorax and abdomen, triggering a chain reaction throughout the body:
- a reflex contraction of the deep abdominal muscles;
- a perineal contraction;
- reduced pressure on the lumbar spine;
- correct repositioning of the urogenital system.
What are the benefits and contraindications of the stomach vacuum?
1- The benefits of this type of exercise
An ancient practice that has made a remarkable comeback, the stomach vacuum is credited with a wide range of benefits for the body, including:
- easier digestion, as the movement massages the digestive organs, particularly the liver, gallbladder and spleen. Expected benefits include smoother bowel transit and better absorption of nutrients from food;
- improved microcirculation, as the stomach vacuum is said to activate the venous pump;
- a stronger pelvic floor, as the hypopressive exercise reduces pressure on the pelvic floor;
- a flatter stomach and an ultra-toned core, not only because the muscles (including the deep transverse abdominis) are engaged, but also because the organs are “lifted” back into place;
- less back pain, as the stomach vacuum relieves pressure on the lumbar spine and improves posture;
- better breathing capacity, as the exercise teaches you to breathe differently and more deeply;
- a reduced risk of organ prolapse or urinary leakage, a common concern for women after menopause;
- reduced stress, as the practice is deeply relaxing!
2- Contraindications
However, the stomach vacuum and, more broadly, hypopressive gymnastics, are not recommended for certain people — despite their seemingly gentle nature. This applies to:
- people with blood pressure issues;
- in cases of vascular conditions such as an aneurysm;
- individuals with a pulmonary condition;
- people with an abdominal condition (such as a hernia);
- following recent surgery, especially abdominal or perineal;
- pregnant women, particularly in early pregnancy, as the technique may trigger unwanted uterine contractions;
- women in the post-partum period (wait a few months).
How to practise the stomach vacuum?
Does this abdominal breathing technique appeal to you? All it takes is the decision to start. And to help you along the way, here are a few simple exercises!
Exercise no1: introduction to the stomach vacuum
A first exercise to help you get to grips with the technique.
- Start lying on your back, knees bent, feet hip-width apart and arms alongside your body.
- Inhale, gently expanding your belly, then engage your pelvic floor as if you were trying to stop the flow of urine.
- Exhale through your mouth, fully emptying your lungs.
- Once completely empty, close your mouth, pinch your nose and act as if you are inhaling again — but without taking in any air.
- At the same time, draw your stomach in as far as possible, navel towards your spine, stomach lifted towards your ribs.
- Hold this contracted position for a few seconds, then gently release.
- Repeat 5 to 10 times, according to your ability.
Exercise no2: expanding the rib cage opening
A good stomach vacuum requires a wide costal opening, as with any diaphragmatic breathing exercise. And that’s something you can train!
- Sit cross-legged with your back straight.
- First, breathe normally and place your hands on your ribs to feel how they move with each breath. They expand when you inhale and close when you exhale.
- Then breathe more deeply to better feel this opening and closing movement.
- On your last exhale, empty your lungs completely and hold your breath. Without taking in any air, try to open your rib cage as wide as possible while drawing in your stomach.
- Repeat the exercise 3 times. This training should progressively help you open the diaphragm more and more, for a fuller stomach vacuum.
Exercise no3: breath-hold work
Now that you have mastered the basics of the stomach vacuum and understand how your diaphragm works, it’s time to focus on the breath hold — a key element in performing the exercise correctly.
- Stand upright, feet hip-width apart, hips relaxed.
- Bend your knees very slightly and lean just a little forward, without compressing your stomach.
- Place your hands on your hip bones.
- Perform what is known as an expiratory breath hold: exhale completely, then perform a false inhale (no air intake — only the rib-opening movement as in the second exercise).
- Hold for 10 seconds. Your pelvis should not move; only the diaphragm opens and the abdominal muscles retract.
- Release gently and repeat 3 to 5 times to fully understand how the expiratory breath hold works.
These three exercises should help you become familiar with the stomach vacuum. They will undoubtedly help you tone your abdominal core. Practised regularly — ideally every day — the stomach vacuum can genuinely transform the appearance of your stomach and restore a great deal of firmness.