From the Guidelines
The abdominal vacuum exercise is a highly beneficial exercise for improving core strength, posture, and overall physical health, and it is recommended to practice it regularly to reduce lower back pain and improve breathing patterns. This exercise, also known as stomach vacuuming or the hollow body hold, primarily strengthens the transverse abdominis, your deepest abdominal muscle that acts like a natural corset. Regular practice can improve posture by stabilizing the spine and pelvis, potentially reducing lower back pain by creating better core support. The exercise may help flatten the stomach appearance by training the muscles that pull the abdomen inward. It can also enhance breathing patterns by strengthening the diaphragm and improving breath control. For those recovering from pregnancy or dealing with diastasis recti (abdominal separation), vacuum exercises can be particularly beneficial when performed correctly. To practice this exercise, start by exhaling completely, then draw your navel toward your spine while holding your breath briefly before releasing. Begin with 3 sets of 5-10 second holds daily, gradually increasing duration as you build strength.
The benefits of exercise in general, including the abdominal vacuum exercise, are well-supported by recent studies, such as 1, which highlights the importance of exercise in improving glycaemic control, insulin sensitivity, body composition, blood pressure, and lipid profile in patients with type 2 diabetes. Additionally, 1 shows that exercise can improve nonalcoholic fatty liver disease (NAFLD) by reducing markers of systemic inflammation, steatosis, and fibrosis-related parameters, and by modulating the gut microbiota.
Some key points to consider when practicing the abdominal vacuum exercise include:
- Starting with short holds and gradually increasing duration as you build strength
- Focusing on proper form and technique to avoid injury
- Incorporating the exercise into your daily routine, such as during commercial breaks while watching TV or during your morning stretching routine
- Combining the abdominal vacuum exercise with other forms of exercise, such as aerobic exercise and resistance training, to achieve overall physical fitness and health. It is essential to note that while the abdominal vacuum exercise has numerous benefits, it should be performed correctly and in conjunction with other exercises to achieve optimal results, as recommended by various guidelines, including those from the American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA) 1.
From the Research
Benefits of Abdominal Vacuum Exercise
The abdominal vacuum exercise, also known as the abdominal muscle exercise, has several benefits, including:
- Enhancing respiratory function and lumbar stabilization 2
- Improving postural control and stability 3, 4
- Increasing the thickness of the transversus abdominis, a deep abdominal muscle 4
- Improving muscle size, strength, endurance, and lumbopelvic stability 5
- Reducing pain and disability in adults with chronic low back pain, particularly when combined with core-based exercises 6
Specific Benefits for Low Back Pain
The abdominal vacuum exercise can be beneficial for individuals with low back pain, as it:
- Enhances lumbar stabilization and respiratory function 2
- Improves postural control and stability, reducing the risk of further injury 3, 4
- Increases the thickness of the transversus abdominis, providing additional support for the lower back 4
- Can be combined with other exercises, such as Pilates and strength training, to reduce pain and disability 6
Exercise Options
Various exercise options can be effective for reducing pain and disability in adults with chronic low back pain, including: