Stomach Vacuum is a Great Transverse Abdominal Exercise!

Learn How to Exercise for a Flatter Stomach Using the Best Stomach Vacuum Exercises!

But, few traditional exercises target the transverse abdominus muscle. So the transverse abdominal become weaker, and since they are rarely used except when engaged during movement. It results in the internal organs to stick out. Making the belly seem like it’s even bigger!

The best way to work the transverse abdominal is with stomach vacuum breathing exercise. It’s the most effective transverse abdominal exercise as it works the deep, hard-to-target transverse abdominal muscle traditional exercises can’t. Which makes it a great exercise for a flatter stomach!

Four-Point Transverse Abdominus Stomach Vacuum: Difficulty, 1; lower back, 1. Get on all fours. Inhale. Exhale, firmly pressing your navel toward your spine. Keep your spine completely still during this process. Release, and repeat for eight to 12 reps.

Elevators: Difficulty, 1; lower back, 1. Sit in a chair. Imagine your abdomen is a horizontal elevator. Inhale deeply through your nose, allowing your lungs to expand fully; we’ll call this the first floor. Exhale through your mouth, pressing your abs strongly inward as if trying to push your navel through your internal organs toward your spine; we’ll call this the fifth floor. Then expel the last remnants of your breath in five squeezes, as if you’re trying to push your navel through the back of your spine; we’ll call this the sixth floor. Repeat five times.

Contractions: Difficulty, 1; lower back, 1. Sit in a chair. Inhale through your nose and allow your lungs to expand halfway. Exhale through your nose, pushing your navel toward your spine. Contract your abs and hold. Repeat five times.

Standing Pelvic Tilts: Difficulty, 1; lower back, 1. Stand with your legs hip width apart, knees slightly bent. Inhale through your nose. Exhale through your nose, pushing your navel toward your spine; while exhaling, press your hips forward, as if trying to tuck an invisible tail between your legs. Hold for a count of five. Repeat five times.

Think of These Transverse Ab Exercises as Taking Elevators and Contractions to the Next Level...


Uddiyana Bandha: Difficulty, 1; lower back, 1. This exercise is also called Stomach Vacuum in bodybuilding circles, though it’s an ancient technique developed by yogis. You should avoid this exercise if you have heart ailments or high blood pressure. This bandha, or lock, involves raising the diaphragm and holding it immobile. Sitting in a chair, completely extend your arms and place your hands on your knees. Press your chin onto your chest. Lock your elbows, and scrunch your shoulders upward toward your ears. Inhale deeply; suck your abdomen upward and inward as far as possible. Then hold your breath for several seconds. If you have to exert effort to hold your breath, stop immediately. To perform Uddiyana bandha while standing, place your feet hip width apart. Bend forward slightly to place your palms on your thighs. Inhale deeply, and suck your abdomen upward and inward as far as possible. It will look very hollow, and your ribs will stick out. This exercise has some added benefits, namely stimulating circulation and making your cells more efficient.

Bellows: Difficulty, 1; lower back, 1. As with the prior exercise, you should avoid this exercise if you have heart ailments or high blood pressure. Bellows is best conducted while seated for optimum diaphragm breathing. Inhale as deeply as possible, then exhale all the air out of your lungs. Now inhale through your nose in very small, rapid successive puffs. Exhale likewise. Pause to breathe normally. Repeat five times. Bellows boosts oxygen supply to the entire body, particularly the brain--so you may feel slightly lightheaded afterward, but in a pleasant way. Nonetheless, be careful not to overdo it. This exercise improves respiratory function, circulation and thinking capacity.

The best part of these stomach vacuum exercise workouts is they don’t require any equipment. So, you can use them to exercise for a flatter stomach practically anywhere!