Vacuum exercises (in English, Stomach Vacuum) are also known as abdominal liposuction exercises, as they help tighten and strengthen the abdominal muscles, in addition to reducing the size of the waist, and in this article we will learn how to perform these exercises, and their health benefits.

How to perform vacuum exercises

There are a number of steps that can be followed, to perform these exercises according to the following:

• Start trying these exercises using a standing position, with your feet shoulder width apart.
• Take a deep breath until the lungs fill with air, for 3 to 5 seconds.
• Exhale slowly, pulling the abdomen inward toward the spine, and opening the mouth to expel the air.
• Continuing to suction the abdomen during exhalation for a period ranging from 5 to 10 seconds in the case of performing the exercise once, and in the case of wanting to repeat the exercise more than once, the abdomen can be suctioned for 20 seconds.
• This exercise can be repeated for 5 times before taking a rest, and for those who persevere in this exercise, they can perform it for 10 times before taking a rest, but at the beginning of the exercise experience it is preferable to start five times before resting.
• You can follow the same steps as above using different positions such as lying down, sitting or leaning on the knee.

Benefits of vacuum exercises

There are a variety of health benefits of these exercises, some of which are listed below:

1. Reduce back pain

Vacuum exercises are not limited to strengthening the abdominal muscles, but also contribute to strengthening the muscles of the trunk, which results in a reduction in back pain.

2. Strengthening the transversus abdominis muscle

Some suffer from the inability to strengthen this muscle, when doing various exercises to strengthen the muscles of the trunk, and the vacuum exercises are considered one of the most effective exercises to strengthen the transverse abdominal muscle.

3. Reduce back injuries

Strengthening the core muscles helps reduce the possibility of back injuries, which result from carrying heavy objects.

4. Waist slimming

Strengthening the abdominal transverse muscle helps to slim the waist, knowing that these exercises do not help lose belly fat.

Vacuum exercises side effects

There is no danger in practicing this type of exercise, when practiced correctly, but some videos on the Internet suggest an easier method than vacuum exercises. Vacuum exercises help to get rid of belly fat and get the abdominal muscles divided, and to achieve this it is necessary to perform other types of abdominal exercises.

Cases that are prohibited from practicing vacuum exercises

You should stop doing this exercise when you feel difficulty breathing or severe pain, and there are some cases that are prohibited from doing this exercise, such as those with abdominal wall hernias, or those who suffer from serious back problems such as a herniated disc, or problems related to neck movement.