The vacuum exercise is an

exercise Exercise or workout is physical activity that enhances or maintains fitness and overall health. It is performed for various reasons, including weight loss or maintenance, to aid growth and improve strength, develop muscles and the cardio ...

which involves contracting some internal

abdominal muscles Abdominal muscles cover the anterior and lateral abdominal region and meet at the anterior midline. These muscles of the anterolateral abdominal wall can be divided into four groups: the external obliques, the internal obliques, the transversus abd ...

, primarily the

transverse abdominal muscle The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall, deep to (layered below) the inter ...

, and not as much the diaphragm. Repetitions of the exercise may be used as a form of

endurance training Endurance training is the act of exercising to increase endurance. The term endurance training generally refers to training the aerobic system as opposed to the anaerobic system. The need for endurance in sports is often predicated as the nee ...

, and light

strength training Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It is often associated with the lifting of Weightlifting, weights. It can also incorporate techniques such as bodyweigh ...

. There is difficulty building strength in the muscle, as it is not easy to apply resistance training to the deeper internal muscles.

Purpose

The reasons for performing this exercise vary. It has been done for

aesthetic Aesthetics (also spelled esthetics) is the branch of philosophy concerned with the nature of beauty and taste, which in a broad sense incorporates the philosophy of art.Slater, B. H.Aesthetics ''Internet Encyclopedia of Philosophy,'' , acces ...

purposes in

bodybuilding Bodybuilding is the practice of Resistance training, progressive resistance exercise to build, control, and develop one's skeletal muscle, muscles via muscle hypertrophy, hypertrophy. An individual who engages in this activity is referred to a ...

competitions (to suck the abdomen in, making it appear less bulgy). It can be done to enhance overall core stability and strength. It is used in belly dance to actively perform flutters, engaging various fibres in the muscle selectively. Some believe the pressures it exerts upon the intestines are an aid to

digestion Digestion is the breakdown of large insoluble food compounds into small water-soluble components so that they can be absorbed into the blood plasma. In certain organisms, these smaller substances are absorbed through the small intestine into th ...

. It is used in Taoist reverse breathing. People may also sometimes contract these muscles in public to reduce the appearance of their abdomen, consciously or unconsciously. "Sucking in" the stomach to appear thinner may be most common form of this exercise, but with little of the intensity or long-term purpose of the other forms.

Performing a vacuum

In performing a vacuum (activating the transverse abdominis), one draws one's bellybutton inward, toward the spine. Some perform a vacuum in conjunction with bending over, reaching overhead, or when lifting heavy weights, although the benefit and healthiness of this is disputed (some advocated just tensing the midsection, with primary focus more so on the lower back). Increasing the range of motion (how far it is drawn in), the intensity (very little can be done, other than resisting gravity) or the duration are the methods of making the muscles stronger. Performing flutters or Tabata intervals of high intensity and rest similar to

Kegel exercise Kegel exercise, also known as pelvic floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". The exercise can be performed many ti ...

s is also common. It may also be possible to vary the pressures by contorting the body or exerting various pressures on tissues connected to the transversus abdominis, although how this might be done is currently unknown.

String method

A method of developing long-term daily endurance in the muscles is to tie a string around the waist at the bellybutton level. The string is tied at 3/4 of one's maximum vacuum point. The string should be tight, but not noticeably cutting into the skin. When the transverse abdominis relaxes, the abdominal wall (belly) expands and the string will tighten for immediate feedback, reminding the user to contract the transverse abdominal muscle.

Hypopressive exercises

Hypopressive exercises also involve the transverse abdominal, but they are based upon reflex contraction of the abdominal wall, rather than voluntary contractions that are a feature of traditional abdominal exercises. The significance of this is thought to be that hypopressive exercises increase the base tone of the abdominal wall (as well as the pelvic floor) and hence reduce resting waist circumference.

References

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External links