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What’s going on Nation? I’m going to demonstrate for you guys how to do a stomach vacuum Now the stomach vacuum is a really important exercise because it works your transverse abdominus and what the transverse abdominus is is that layer of muscle behind your rectus abdominis also known as your 6-Pack and what this muscle does is it helps support your posture it aids in stability and it also helps protect your organs and one of the best things about this exercise is you can do it anywhere. What I like to do with this exercise is actually do it in between sets while performing an exercise routine but you can do it sitting while at work, in a car at home. You can do it even if you’re standing in line somewhere. Maybe you’re just bored buying some groceries you just want to work that transverse abdominus might sound weird if you do some heavy panting but who cares you’re working it and you’re feeling good, but there’s a few different levels of this exercise and it’s really important especially if you’re going into bodybuilding that you’re able to control able to maximize the amount of control you have over your core. You don’t want to be able to you don’t want to go on stage or be one of those people who can flex every single muscle But you fall short because you can’t control your abs and your stomach kind of falls forward Like I said the muscle protect the organs and also it helps pull everything in to give you that slimmer waist look while maintaining that V taper, so if you’re looking to be aesthetic This is the exercise for you. There’s a few different ways to do it especially if you’re a beginner And we’ll go over each way progressing get performing the exercise the easiest way working your way up to the hardest way. Begin the exercise by laying down on the ground with your hands and feet together and your arms up and over your head once in position you’re going to take a few deep breaths and then breathe out all the air out of your body and pull your Stomach in as hard as you can you want to feel like you’re pulling your belly button to your spine. You want to hold this position for as long as you can until it feels like you have to take a breath of air once that feeling comes take in a breath relax reset yourself and then try to do it again The second way to perform this exercise is by starting on your hands and knees once again taking a few deep breaths and then breathe out all the air out of your system and pull your stomach in as high as you can. To intensify this exercise a little bit and really work a transverse abdominus try pumping your stomach a few times But keep in mind you’re still not taking in any breath all the air is out of your system The third variation of this exercise is to sit in a chair with your hands on your thighs now I find that while in this position If I do a few pumps with my stomach in the beginning, it will allow me to get a deeper harder contraction and really work my transverse abdominis. For the fourth and final version of the exercise you’re going to start standing up with one hand on your lower abdominals and the other across your lower back Again take in a few deep breaths breathe out all the air out of your system and pull that belly button in as tight as you can. Hold this position as long as you can until you feel like you have to take a breath Once that time comes. Take a few deep breaths reset yourself, and then get right back to it again Now I find that when doing this in the standing position I like to do a few sets where I just kind of hold this as hard as I can Then I’ll do a few other sets where I try to do as many pumps as I can to work the transverse abdominus as much as possible So there you guys have it that’s how you perform a stomach vacuum for more great tips exercises and routines feel free to join us on and as always more good stuff coming soon See you guys. If you’re looking for a quick way to switch things up log in to your SHF profile and go to the workout section of the website. Once there click on the muscles you want to train then you’ll be brought to a page where you can further filter down your search. Now you have a complete list of all the routines that target your chest and utilize only a barbell or dumbbell from here you can rate the routine add it to your routines in your profile, and if you scroll down You can see a write-up of the entire routine as well as photos of all the exercises. You can also download a printable PDF just by clicking on it

91 thoughts on “How To: Stomach Vacuum


    This is a real old school technique. Look up Frank Zane and you will see it in all it's glory.. aside from me doing it in this video of course 😉

  2. ffs dude, i pumped my stomach like that and barfed all over the floor,
    protip: do not try this exercise on a full stomach

  3. I’m so confused by this exercise bc you definitely have Diastasis recti, shouldn’t this exercise help that??

  4. I love Scott's channel. I can't watch for too long though or I feel the sudden need to watch Good Will Hunting.

  5. Women’s health physio recommended me to do hypopressive exercises and this is part of it to help my divarification of recti. I feel uncomfortable looking at someone doing this plus I am a bit scare to do this. Do you feel exhausted how do you manage to control the breathing and exercise coordination.

  6. I'm a wee bit chubby but I've been able to do the most extreme stomach vacume for ages, proper gross I feel like it's doing something unhealthy though haha not painful,
    It just don't feel right.
    I just save it as a party trick.

  7. Sweet jesus I just assumed I could do this.. but when I tried… nothing. Got a lot of work/improvement/growth ahead of me.

  8. This exercise is from yoga and is called Nauli Kriya. Look up how yogis do it you will be blown away. They can isolate the muscle and move just the left or just the right side, move the belly in circle. Crazy, but very effective for digestion, weight loss, waking up energies.

    Nauli is an exercise of the classical Hatha Yoga but is not taught often in yoga schools. Nauli is considered as a difficult exercise, which can be learned only with perseverance and patience. There are four different variations, which are gradually learned one after another:

    madhyana nauli: the isolated contraction of the central muscles of the abdominis
    vama nauli: the isolated contraction of the left part of the central muscles of the abdomen
    daksina nauli: the isolated contraction of the right part of the central muscles of the abdomen
    nauli kriya: the circular movement of the central muscles of the abdomen

  9. I used to do this back when I was like 10 all the time during the summer time whenever I was in public to try to hide my fat.

  10. when you say pull your belly in… do you mean suck it in? like you are trying to breath in while your wind-passage is closed?

  11. Why do we have to avoid taking breaths?

    If i pull in my stomach for vacuums i can still take small quick breaths without loosening the grip.

  12. How many sets Scott ??? Very important or for how long shall I do this ? Man it’s hard I’ve tried slightly while out of shower but no time and another consuming exercise that I have to add . I will since it works thx💥💯💪🏽

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