🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
These exercises are awesome! I was doing them all wrong until I found this. I was holding my breath completely for 16 secs and felt like I was going to faint. 😆
As a dancer once i started doing this exercise i definitely felt a difference and improvement in my posture , balance and overall strength and stability, great video!!
@@IvanaChapman No not really I just think about it then I try to do it 10 times a day different positions I’ve been doing about a month don’t really see any thing different I’ll just keep trying it the problem of it is I like to eat donuts and sweet stuffI’m skinny all over except for my stomach
I've started at age 77 ,doing this after losing three stone, for about three weeks, I feel better and it's something to do anytime even lying down! You look awesome very inspiring thank you!
I'm a dental hygienist, I was looking for an ab workout I could do while sitting for so many hours a day. I hope I can do this without my patients noticing!
You can try a more gentle version of TVA contraction, which isn't likely to be as noticeable. There's a seated squeeze in this video that could work well: th-cam.com/video/Z-9mkTmnZss/w-d-xo.html
So, I was doing my research since I want to start doing it and I found you. May I say that you’ve been so clear explaining it? Thank you! Moreover, I’ve notice you’ve tried to answer everyone’s doubts with extreme professionalism and kindness. Thank you!
Definitely important to strengthen your back. If you feel your back during the stomach vacuum, it may be because your back muscles are excessively tight. Try to do a more gentle vacuum (don't pull in as far) so that you don't feel it in your back.
Hi! Great explanation. As with all exercise information there are always contradictory instructions with Different variations. One woman who achieved a Perfect Toned Flat Belly like yours on A Dr Oz segment (Lol she looks like you) instructions is do Vaccuums specifically with BREATH HOLDING TWIST first for count of 10 with holding your breath until eventually you get to 20. A few sets twice a day. (She’s not the only person I heard swearing by this method) What would you say about this other instruction? Sometimes with so much different information out there, it’s hard to choose who to follow😐
@@astronomicalself6275 Thanks! There are many ways to do every exercise that are often equally effective. It's not necessarily right or wrong...you'll likely get benefits from using any of the different stomach vacuums. There's nothing "set in stone" about this exercise or any other. The most important thing is that you practice some form of TVA contraction (the stomach vacuum is NOT my favourite). Don't worry about the details. They don't matter. 😊
Might be a bit excessive. And I guess you're doing the modified version (not holding your breath). I would be a bit concerned if you held your breath for 6 minutes!
I was actually nodding as she explained, and at some point loudly mouthed, "Yes!" Other people explaining this, which I viewed before this, were like "hold your breath...",... "20 minutes"... How?
I thought I was having an early menopause my period stuffed. I tried a couple of days of these just to try it out to see if it can help me lose weight. This helped me start my period back up along with organizing my room .
Well explained!! Thanks for the video Can I just breathe in through nose for 5 sec and breathe out continuously for like 20 sec through mouth and hold my breath by 5 sec is this the correct way to do??
No, it's not just you! It's tough to breathe with this exercise. It does get easier with practice though. Are you trying the upright or bentover position?
Wow that's an wonderful exercise,and u give reply to everyone that's great,as a small doubt that as i cnt understand is cn v take breathing while doing this if v cn should v take through nose or mouth.
It doesn't matter really. In fact, I recommend not worrying too much about the breathing. The important thing to focus on is the contraction that you feel in the midsection. Pull in as far as you can comfortably. Hope that helps!
You're welcome! For the traditional stomach vacuum, you actually DO hold your breath. But the important part is being able to pull your muscles in tight and hold the TVA contraction.
Thank you for emphasizing on the breathing part of the exercise I was kinda confuse there. I held my breathe during my 3 sets and oh boy was it tough.!!! I’m glad I found your video :)
So glad you liked it! I don't actually worry too much about the breath. In the traditional stomach vacuum you hold your breath completely, but I find that's difficult for many people. As long as you're able to do a TVA contraction, you'll get what you need from the exercise. 😊
Cause when in hold my belly in and while i try to breath my belly is getting big again like how do you breath and hold the vacuum at the same time plsss explain
@@zuleyhakurul520 u need to do shallow breathing.... For example pull ur belly in and keep it there for 5 seconds and then start to breathe very lightly and make it shallow.... It will take some practice but I'm sure u can do it!!🤗🤗
You can do the traditional method of holding your breath while doing the stomach vacuum. Not everyone is able to do the shallow breathing while maintain a tight contraction of the TVA.
Thank you soooo much. As a little girl taking ballet my teacher made us hold stomach in tge entire class (1hr) thus I had a flat stomach like you I remember doing this in my 20’s without knowing the value .. my rib cage was showing like yours … I’m 74 now . I see a major dif in doing this for a half hour daily in 5 min sets . I’ll send a pic when I can see my ribs like I used to have to inspire other elder women … I’m 5’10” and size 8 in jeans but my core is what I’m working on I just found your site a few min and I will subscribe …. I go to gym 5 or 7 days and now notice I loose more and tone better on bike in gym … for 11/2 to 2 hr min daily .
This is so helpful omg. I’ve only started doing this recently and been doing it wrong too by holding my breath. I feel like I’ve been on a weight loss journey most of this year and seen few to no results; which has been discouraging. But I’m going to try to do this regularly. Thank you so much!
Glad you liked the video! Holding your breath isn't wrong...in the traditional stomach vacuum you DO hold your breath. The important thing is that you maintain the contraction though. Abs exercises don't do anything for weight loss, but I do have a lot of videos on my channel that may help. 😊
Try to focus on feeling the stomach pulling in towards the spine. The area under the ribs isn't as important as pulling in the middle part of the belly. You can try focussing on drawing in the belly button in as far as you can go. Hope that helps! 😊
I used to do this exercise when I was skinny little kid; I didn’t know it was actually good for me. Maybe I’ll start doing it again now that I’m a skinny little granny.😂
Thank you taught me to love my tummy 😊 it's not about beating self up but almost like a energy for me here the yogas talked about this part body being a nurturing point for all peoples. U have that mothers touch way u speak also 🙏.
Great question! For the last few years, since I developed a Diastasis Recti (abdominal separation), I’ve been doing almost exclusively TVA exercises. I’ll occasionally do overhead carries for abs, and lately I’ve done a plank exercise or two (for an upcoming video!), but for many years I’ve focused almost entirely on the TVA.
In this video, I mention starting with 2 sets of 20 secs and then working your way up to 2 sets of 45 secs. Once a day, or even just 3 times a week is reasonable.
Focus more on sucking in your stomach. Sometimes when you focus on contracting you end up activating the rectus abdominis and not the inner abdominal muscle.
Yes, but if your back is an issue I would recommend these exercises instead: MCGILL BIG 3 Exercises For Your Core (PREVENT BACK PAIN!) th-cam.com/video/UGmSH1bn0AQ/w-d-xo.html
@tanyaanderson8128 I have actually. In doing ab work and a weight cut anyway, I saw decent abs regardless. But I stand with a better posture because of these vacuum exercises I'd say. It indirectly puffs my chest out more. If that makes sense.
Thank you for this video. I do see the benefit but sometimes I get neck and shoulder pain. Am I doing something wrong, is there a way of doing this exercise without hurting my neck or shoulder?
heyy when do people usually get their results? ive been trying everything to lose weight and I either gain weight or my weight stays the same. does this exercise have to diet at the same time?
Hi Ivana. I am 6 months post parfum and I have a slight abs separation (2 sm), is this vacuum exercise going to help me decrease the separation? Thank you!
Hi Olesya! Personally, I wouldn't do a stomach vacuum like this postpartum. Gentle TVA exercises are more helpful postpartum. A small separation is very common after pregnancy and will often heal on its own, but TVA exercises can be helpful (and may prevent lower back pain). I have a few videos of TVA exercises. This one is a good start: th-cam.com/video/m0rcmCiIOuM/w-d-xo.html
That was really helpful, thank you. Though when following through I seem to be contracting a lot of different muscles apart from just abdominal ones. Like the ones that support sholder-blades, the thoracic ones, and, probably some gluteal ones. Should that happen? I know that I should feel tightness (the lactic acid), but is it supposed to be just the abdomen or it is complex? Am I doing something wrong? Thank you anyway.)
It's important to focus on relaxing the other muscles while you're doing this exercise. The tightness should be focussed in the abdominal area. It's natural to have some tension in other muscles (it's very hard to completely isolate!), but practice minimize tension in other areas as much as you can.
You can do it with or without the breath hold. I show a shallow breath in the video. If your pulling in with your towards the spine then you'll be using the TVA. How hard or how far you pull in is up to you...I still consider it "right" either way. 😊
Yes, you can! Just be careful not to make yourself dizzy. The only issue would be if you have high blood pressure. In that case, holding your breath isn’t recommended (during any exercises).
You may be inadvertently tightening up the muscles of the lower back while you're trying to do the vacuum. I would try more gentle TVA exercises (I've got quite a few on my channel) to strengthen the TVA instead. I personally prefer them anyway, since they're a lot more comfortable to do. 😊Here's one to get you started: th-cam.com/video/m0rcmCiIOuM/w-d-xo.html
Is it more of a sucking in under your ribs or a stomach contraction? I just started and am not yet able to do both simultaneously. What do you recommend concentrating on?
I prefer focusing on the contraction in the lower part of the abs. The traditional method of sucking in under your ribs is less comfortable...and I don’t feel like it activates the TVA any better. Hope that helps! 😊
This is definitely the best demonstration I have seen, but I can’t get my stomach to concave in the manner that you do. Am I still doing it right even though mine isn’t this drastic?
That's fine! That's mostly a matter of what our midsections look like genetically. As long as you're pulling in with the muscles then you're working them. 🙂
@@hanah7360 i didn’t really see results from doing this exercise alone but at the same time I was going to the gym to do abdominal weight machines and combined with the weights and proper diet it did give me slightly more ab definition
@@enidabudreviciute6742 I have been doing it for a week ig but I stopped in between because my lower stomach started paining a lot and I did other workouts together also but I didn't follow any diet, but there is not much change tbh. Maybe it didn't that good for me ig
Glad you liked it! In the traditional vacuum you hold your breath...so you weren't wrong. But many people find it easier to just hold the muscles tight and do a shallow breath.
😂It may take you some time to learn to isolate the correct muscles in the abdomen. Try to relax the rest of your body and do a more gentle contraction.
I just found this exercise and I will try and do it for a week: Waist: 73cm Day 1✅: It was hard but i did it (please remind me for tomorrow bc i will forget😀) Day 2✅: Made it. Nothing hard to be honest. Day 3✅: Omg I looked at my waist and it was 70cm. The exercise wasn't hard Day 4: I forgot 😐 Day 5✅: Did it nothing interesting happening 🤷
@@IvanaChapman I know it's just an exercise(sorry i didn't saw i said workout) but I'm trying to do it for some days to see some results. Hoping my waistline to change a little bit. Because i see myself not looking so in fit so I watched a girl who is doing this for 3 or 7 days. (I don't remember) and it worked. So hoping from 73cm to go maybe to 65cm but it's not gonna be that easy
Most changes in waist size will come from losing body fat…so nutrition is really what you want to look at. There may be some minor changes from this exercise after several weeks (not days, unfortunately).
Just to confirm, we are meant to fill our bellies with air, then release all the air and keep it contracted whilst breathing out? What happens if we breathe normally whilst holding the contraction?
If you’re comfortable (and don’t have high blood pressure), you can try holding your breath during the exercise. You can still get a good contraction without fully holding the breath, but most people find that it helps.
Wow this is good cuz I just had back surgery and I need to strengthen my core cuz just my back surgery is going to help cuz I still have the leg pain and I need to strengthen my core and so this is good cuz I can't do exercises yet or physical therapy cuz it's been three weeks but I'm going to do this to breathing exercises thank you so much
Hi! Do you have to do this on an empty stomach for the best results or can it be done any time of day? Does adding twists (side to side) during the vacuum help shrink your waist more or is that bad for your back? Thank you :)
Doing it on an empty stomach is more about making it more comfortable to do the exercise. Sucking in with a lot of food is your stomach can make you feel sick. The time of day won't affect the result. No, adding twists doesn't shrink your waist more, but it may be a harder to activate the TVA correctly (the obliques do more work when you add a twist). Hope that helps!
Hello Ivana, I am looking for exercises that it will help me to recover, will this be safe to do after hysterectomy? I need to start doing something before my abdominal muscles start disappearing! Thank you
It's best to speak to your doctor about what's safe to do after hysterectomy. There are a lot of other exercises for your abdominal muscles that are probably a better choice...just as effective and more comfortable. I have some more gentle exercises for the TVA on my channel, if your doctor thinks they are suitable.
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
These exercises are awesome! I was doing them all wrong until I found this. I was holding my breath completely for 16 secs and felt like I was going to faint. 😆
Glad it's working for you! Always good to be careful when you're holding your breath 😉
Do we need to hold breath also along with pulling below inside or normal breathing
I did the same thing
You can hold your breath, but you don't have to. I talk a bit about the breathing in the video.
I dont understand how you can breathe! As soon as I let out the tiniest bit of air the vacuum releases :/
As a dancer once i started doing this exercise i definitely felt a difference and improvement in my posture , balance and overall strength and stability, great video!!
Glad you liked it 😊
Thanks for watching! Try the stomach vacuum and let me know what you think in the comments.
How about doing it in bed first thing in the morning
@@davidmitalski4672 Sure! But is there a reason you want to do it this way? Most people find it easier in the standing or bentover position.
@@IvanaChapman No not really I just think about it then I try to do it 10 times a day different positions I’ve been doing about a month don’t really see any thing different I’ll just keep trying it the problem of it is I like to eat donuts and sweet stuffI’m skinny all over except for my stomach
Your welcome
How can you vacuum and still breathe
I've started at age 77 ,doing this after losing three stone, for about three weeks, I feel better and it's something to do anytime even lying down! You look awesome very inspiring thank you!
I'm a dental hygienist, I was looking for an ab workout I could do while sitting for so many hours a day. I hope I can do this without my patients noticing!
You can try a more gentle version of TVA contraction, which isn't likely to be as noticeable. There's a seated squeeze in this video that could work well: th-cam.com/video/Z-9mkTmnZss/w-d-xo.html
I’m literally a table games dealer and the modified version is pretty much how I stand normally at a dead game. I love this
@@IvanaChapman ,
This is good. My stomach is about to be snatch
Glad you liked it and I hope it goes well for you (don't forget that nutrition is important too)! 😀
@@IvanaChapman most definitely. Thank you
Do you workout?
@@TH-camuser10873 tf does it matter?
No religious content please. This channel is NOT about religion. I welcome people of all religions...including those who subscribe to no religion.
So, I was doing my research since I want to start doing it and I found you. May I say that you’ve been so clear explaining it? Thank you! Moreover, I’ve notice you’ve tried to answer everyone’s doubts with extreme professionalism and kindness. Thank you!
Glad you liked the video. 😊 And thank you. ❤
When I do this I also feel it in my back! Which totally confirms what you said about strengthening your back and posture.
Definitely important to strengthen your back. If you feel your back during the stomach vacuum, it may be because your back muscles are excessively tight. Try to do a more gentle vacuum (don't pull in as far) so that you don't feel it in your back.
until when you can pull in far?
this is the most comprehensive stomach vacuum tutorial!! love it:)
Thank you! So glad it helped you. 😊
Hi!
Great explanation.
As with all exercise information there are always contradictory instructions with Different variations.
One woman who achieved a Perfect Toned Flat Belly like yours on A Dr Oz segment
(Lol she looks like you) instructions is do Vaccuums specifically with BREATH HOLDING TWIST first for count of 10 with holding your breath until eventually you get to 20. A few sets twice a day.
(She’s not the only person I heard swearing by this method)
What would you say about this other instruction?
Sometimes with so much different information out there, it’s hard to choose who to follow😐
@@astronomicalself6275 Thanks! There are many ways to do every exercise that are often equally effective. It's not necessarily right or wrong...you'll likely get benefits from using any of the different stomach vacuums. There's nothing "set in stone" about this exercise or any other. The most important thing is that you practice some form of TVA contraction (the stomach vacuum is NOT my favourite). Don't worry about the details. They don't matter. 😊
Ive been doing this for 2 days
yesterday i got up to 2 minutes today i managed to get to 6!
Might be a bit excessive. And I guess you're doing the modified version (not holding your breath). I would be a bit concerned if you held your breath for 6 minutes!
Stomach vacuum is a great exercise. I’ve always found it one of the hardest due to how much emphasis is needed on the TVA. Great explanation!
Thanks, glad you like it! The stomach vacuum is definitely a challenge.
Ad right before this video: you wanna loose weight stop working out Me:what 👁👄👁
😂Oh boy! I don't have any control over the ads they place on my videos, unfortunately.
Yeah, Google places those ads, unfortunately.
First one that explained everything, including breathing, very thorough! Good job
Glad it was helpful!
Thank you so much! This was so helpful, this is literally the ONLY tutorial that actually left my stomach muscles sore lol
Gonna try this for a month
Sounds like you did it right. 😉
Hands down the best explanation and tutorial! Thank you!
Glad you liked it. 😊
I was actually nodding as she explained, and at some point loudly mouthed, "Yes!" Other people explaining this, which I viewed before this, were like "hold your breath...",... "20 minutes"... How?
20 minutes?! Yikes! Even one minute is tough for most people 😆
I should appreciate for the video being short and very brief
Thanks for your comment.
Thank you so much for your clear explanation and demontration, I’ve tried some videos but no one can make it as clear as you
Thank you! I'm really glad the video helped you. 😊
this is the best tutorial i have seen! great job explaining :)
Thanks, glad you liked it! 😊
Thank you so much for explaining stomach vacuum so precisely and clearly. I will do this every day. Thanks. Barbara
Thank you! The tip of shallow breathing was very helpful!!!!!!!
Do we have to BRACE our core while exhaling
I thought I was having an early menopause my period stuffed. I tried a couple of days of these just to try it out to see if it can help me lose weight. This helped me start my period back up along with organizing my room .
I'm guessing that was probably a coincidence. 🙂 Keep in mind that stomach vacuums won't help you lose weight. They just help strengthen the muscles.
Thank you! I didn't know you could beathe so it was a very painful exercise, but now I know how to do it without fainting! Thanks!
Well explained!!
Thanks for the video
Can I just breathe in through nose for 5 sec and breathe out continuously for like 20 sec through mouth and hold my breath by 5 sec is this the correct way to do??
Glad you like the video! The breathing isn't that important...do whatever works for you! The main thing is that you're pulling in your TVA muscle.
The vacuums are working out very nicely for you. Stomach looks fantastic!!!
Thanks! 😊 But I actually don’t do vacuums very often. It’s mostly nutrition, full body weight training, and some limited TVA work.
@@IvanaChapman Whatever it is, it's working. Keep it up!!!!!!!!!!!!!!!!!!!!!!
Thanks! 😊
It actually worked I've been doing this for 1 week and i notice that my stomach is getting flatter
Great! Sometimes just getting used to pulling in the muscles can be helpful.
I found it is hard to keep breathing while doing this, easily go short of breath. Is it just me as a beginner?
No, it's not just you! It's tough to breathe with this exercise. It does get easier with practice though. Are you trying the upright or bentover position?
@@IvanaChapman Wow, I got your reply. Thx! I tried both. The bentover is definitely easier to breathe, I will start with that position.
Good plan! 😊
I cant do it
I’ve been doing it for a week it has moved my bowels tremendously
Is that a good thing for you?
Good because I’m constipated LMAO
Wow that's an wonderful exercise,and u give reply to everyone that's great,as a small doubt that as i cnt understand is cn v take breathing while doing this if v cn should v take through nose or mouth.
It doesn't matter really. In fact, I recommend not worrying too much about the breathing. The important thing to focus on is the contraction that you feel in the midsection. Pull in as far as you can comfortably. Hope that helps!
This is so helpful. I just found out that I am doing it wrong by holding my breath while doing this vacuum exercise. Thank you❤
You're welcome! For the traditional stomach vacuum, you actually DO hold your breath. But the important part is being able to pull your muscles in tight and hold the TVA contraction.
Me too I almost fainted lol. I like this tutorial
Thanks! Always be very careful with this exercise...breath when necessary
I used to be able to do this so much when I was a child
Sometimes it takes time and patience to get back to what we used to do naturally.
Thank you for emphasizing on the breathing part of the exercise I was kinda confuse there. I held my breathe during my 3 sets and oh boy was it tough.!!! I’m glad I found your video :)
So glad you liked it! I don't actually worry too much about the breath. In the traditional stomach vacuum you hold your breath completely, but I find that's difficult for many people. As long as you're able to do a TVA contraction, you'll get what you need from the exercise. 😊
İ still don't understand it pls explain
Cause when in hold my belly in and while i try to breath my belly is getting big again like how do you breath and hold the vacuum at the same time plsss explain
@@zuleyhakurul520 u need to do shallow breathing.... For example pull ur belly in and keep it there for 5 seconds and then start to breathe very lightly and make it shallow.... It will take some practice but I'm sure u can do it!!🤗🤗
You can do the traditional method of holding your breath while doing the stomach vacuum. Not everyone is able to do the shallow breathing while maintain a tight contraction of the TVA.
Thank you for your assistance in better understanding how to perform this exercise
Thank you soooo much. As a little girl taking ballet my teacher made us hold stomach in tge entire class (1hr) thus I had a flat stomach like you I remember doing this in my 20’s without knowing the value .. my rib cage was showing like yours … I’m 74 now . I see a major dif in doing this for a half hour daily in 5 min sets . I’ll send a pic when I can see my ribs like I used to have to inspire other elder women …
I’m 5’10” and size 8 in jeans but my core is what I’m working on I just found your site a few min and I will subscribe …. I go to gym 5 or 7 days and now notice I loose more and tone better on bike in gym … for 11/2 to 2 hr min daily .
Welcome to my channel. 😁 Sounds like you’ve got a great fitness routine.
can I do it for half an hour and lose belly fat within 2 weeks
This is the best example of stomach vacuum I have watched, thank you 😊
This is so helpful omg. I’ve only started doing this recently and been doing it wrong too by holding my breath. I feel like I’ve been on a weight loss journey most of this year and seen few to no results; which has been discouraging. But I’m going to try to do this regularly. Thank you so much!
Glad you liked the video! Holding your breath isn't wrong...in the traditional stomach vacuum you DO hold your breath. The important thing is that you maintain the contraction though. Abs exercises don't do anything for weight loss, but I do have a lot of videos on my channel that may help. 😊
Thank you God bless great video happy new year 🙏🙏🙏
This indeed works great! You look amazing!
Thanks! Glad you like it. 😊
How can you tell if you're doing it right when you have belly fat and can't see your rib cage as profoundly
Try to focus on feeling the stomach pulling in towards the spine. The area under the ribs isn't as important as pulling in the middle part of the belly. You can try focussing on drawing in the belly button in as far as you can go. Hope that helps! 😊
Thank you!!! I will start tomorrow morning 👍 great video keep it up !!!😃
Thanks! Hope it goes well for you. 😊
I used to do this exercise when I was skinny little kid; I didn’t know it was actually good for me. Maybe I’ll start doing it again now that I’m a skinny little granny.😂
Loved this! I’ve been adding vacuums into my routine and this has been so helpful
Glad you like them 😊
Wow! Thanks! I've been looking for videos that explain it well.....YOUR DESCRIPTION IS THE BEST!😃
Glad it helped!
It was explained perfectly, I do the exercise but getting more information is always more helpful
Thanks
Glad it was helpful!
Good job, best morning exercise ever to do first thing in kitchen while coffee is brewing
I love that idea! 🙂
Wen I pull my stomach in, do I keep on breathing or do I hold my breath
Whatever works best for you.
Thank you taught me to love my tummy 😊 it's not about beating self up but almost like a energy for me here the yogas talked about this part body being a nurturing point for all peoples. U have that mothers touch way u speak also 🙏.
hey Ivana, do you always work out your core using just TVA or rectus abdominus too?
Great question! For the last few years, since I developed a Diastasis Recti (abdominal separation), I’ve been doing almost exclusively TVA exercises. I’ll occasionally do overhead carries for abs, and lately I’ve done a plank exercise or two (for an upcoming video!), but for many years I’ve focused almost entirely on the TVA.
Ivana Chapman thanks 😊
No worries! Hope your training is going well. 😊
@@IvanaChapman 😲 WOW! So we can get a flat belly just doing tva?
I can’t hear you do mini breathing?can you make a video demonstrating each kind throughout the whole exercise?
I had Greer Childers' BodyFlex video set 20+ years ago. She showed different poses to help different areas, and it works!!
Great video.
Do you do sets/reps? What amount of time should I aim for per day?
In this video, I mention starting with 2 sets of 20 secs and then working your way up to 2 sets of 45 secs. Once a day, or even just 3 times a week is reasonable.
Thank You for explaining this so well. I have been searching for help oaths exercise, your video explained it so well.
Should I be contracting my abdominal muscles as I breathe out or is it more of a sucking in your stomach kind of feeling?
Focus more on sucking in your stomach. Sometimes when you focus on contracting you end up activating the rectus abdominis and not the inner abdominal muscle.
This is the best tutorial for stomach vaccums! Good job!
I just started. How many times do I do it for each set?
Just 2 sets of 20-30 seconds is fine at the beginning. You can do it 2-3 times a week.
Can a person do this on their backs? I am getting over some older injuries and have shared time standing.
Yes, but if your back is an issue I would recommend these exercises instead: MCGILL BIG 3 Exercises For Your Core (PREVENT BACK PAIN!)
th-cam.com/video/UGmSH1bn0AQ/w-d-xo.html
I do 10 sets every morning. 6 completely bent at the waist and 4 standing straight. 25 seconds each set
Have you noticed any differences?
@tanyaanderson8128 I have actually. In doing ab work and a weight cut anyway, I saw decent abs regardless. But I stand with a better posture because of these vacuum exercises I'd say. It indirectly puffs my chest out more. If that makes sense.
Thank you for this video. I do see the benefit but sometimes I get neck and shoulder pain. Am I doing something wrong, is there a way of doing this exercise without hurting my neck or shoulder?
heyy when do people usually get their results? ive been trying everything to lose weight and I either gain weight or my weight stays the same. does this exercise have to diet at the same time?
Yes, you need to adjust your nutrition to see fat loss/weight loss. Abs exercises don't cause weight loss.
What's the purpose of this exercise and does it help with visceral fat
Hi Ivana. I am 6 months post parfum and I have a slight abs separation (2 sm), is this vacuum exercise going to help me decrease the separation? Thank you!
Hi Olesya! Personally, I wouldn't do a stomach vacuum like this postpartum. Gentle TVA exercises are more helpful postpartum. A small separation is very common after pregnancy and will often heal on its own, but TVA exercises can be helpful (and may prevent lower back pain). I have a few videos of TVA exercises. This one is a good start: th-cam.com/video/m0rcmCiIOuM/w-d-xo.html
How often should I do It? Just every morning? Or should I do 2 sets twice a day? I’m in good enough shape to say I’m not exactly a beginner
Do it as often as you like, but 2 sets once a day (or every other day) is reasonable.
That was really helpful, thank you. Though when following through I seem to be contracting a lot of different muscles apart from just abdominal ones. Like the ones that support sholder-blades, the thoracic ones, and, probably some gluteal ones. Should that happen? I know that I should feel tightness (the lactic acid), but is it supposed to be just the abdomen or it is complex? Am I doing something wrong?
Thank you anyway.)
It's important to focus on relaxing the other muscles while you're doing this exercise. The tightness should be focussed in the abdominal area. It's natural to have some tension in other muscles (it's very hard to completely isolate!), but practice minimize tension in other areas as much as you can.
Do I have to hold my breath when I pull my stomach towards my spine and how do I know of im doing right
You can do it with or without the breath hold. I show a shallow breath in the video. If your pulling in with your towards the spine then you'll be using the TVA. How hard or how far you pull in is up to you...I still consider it "right" either way. 😊
This is awesome it definitely makes my belly look more sucked in all the time!
Nice to hear it's working for you. 😊
Is it good for pelvic floor muscles as well?
Easy peasy! I will try this along with my simple abs workout. Thank u for sharing😊
You're welcome 😊
Thank you! You don’t know how much people you are helping with these videos!!!
Happy to hear that, thanks!
i'm doing for a couple days and if i don't hold my breath i loose the vacum, can i keep doing this way?
Yes, you can! Just be careful not to make yourself dizzy. The only issue would be if you have high blood pressure. In that case, holding your breath isn’t recommended (during any exercises).
Is this exercise effective to get flat belly?
After I try to do it I feel a pain in my lower back,How can I avoid that?
You may be inadvertently tightening up the muscles of the lower back while you're trying to do the vacuum. I would try more gentle TVA exercises (I've got quite a few on my channel) to strengthen the TVA instead. I personally prefer them anyway, since they're a lot more comfortable to do. 😊Here's one to get you started: th-cam.com/video/m0rcmCiIOuM/w-d-xo.html
I'm going to trying it. Thanks for share this video.😊😊
My pleasure 😊
Is it more of a sucking in under your ribs or a stomach contraction? I just started and am not yet able to do both simultaneously. What do you recommend concentrating on?
I prefer focusing on the contraction in the lower part of the abs. The traditional method of sucking in under your ribs is less comfortable...and I don’t feel like it activates the TVA any better. Hope that helps! 😊
This is definitely the best demonstration I have seen, but I can’t get my stomach to concave in the manner that you do. Am I still doing it right even though mine isn’t this drastic?
That's fine! That's mostly a matter of what our midsections look like genetically. As long as you're pulling in with the muscles then you're working them. 🙂
Going to try this for a month and log my results!
Great! Let me know how it goes for you 😊
sooooo what are the results?
Update please
@@hanah7360 i didn’t really see results from doing this exercise alone but at the same time I was going to the gym to do abdominal weight machines and combined with the weights and proper diet it did give me slightly more ab definition
Nutrition makes more of a difference than anything else. Most people don't like to hear that! 😅
Thank you for the tip of the table!
Glad it works for you! 😊
Wow I can def see my stomach getting in shape🧿
Glad it's working for you!
for how long have you been doing these? :)
How long did you do it for?
@@enidabudreviciute6742 I have been doing it for a week ig but I stopped in between because my lower stomach started paining a lot and I did other workouts together also but I didn't follow any diet, but there is not much change tbh. Maybe it didn't that good for me ig
@@prakritisuthar5129 okay, thank youu
Do we get thinner ? Or is it just for muscles?
You explained this exercise the best. Found your explanation to be most helpful in allowing me do this successfully 👍
Great to hear!
How long are we doing this for?
How many times a day should this be performed?
Once a day is enough. On most days, ideally, for best results. Did you just start doing stomach vacuums?
Should we do this daily?
Video: about Proper stomach vacuum
Ad: about actual vacuum's
Me: I-
😂
Wow I was literally just sucking in my stomach towards my core and not breathing. Such a helpful video!
Glad you liked it! In the traditional vacuum you hold your breath...so you weren't wrong. But many people find it easier to just hold the muscles tight and do a shallow breath.
Who else feels they're pulling in their entire body muscles into the stomach, from the tip of your hair to the sole of your foot?🤣🤣🤣🤣
😂It may take you some time to learn to isolate the correct muscles in the abdomen. Try to relax the rest of your body and do a more gentle contraction.
@@IvanaChapman I feel it in my pelvic floor as well. And through my diaphragm(obvs) and core
Is this for empty stomach?
I just found this exercise and I will try and do it for a week:
Waist: 73cm
Day 1✅: It was hard but i did it
(please remind me for tomorrow bc i will forget😀)
Day 2✅: Made it. Nothing hard to be honest.
Day 3✅: Omg I looked at my waist and it was 70cm. The exercise wasn't hard
Day 4: I forgot 😐
Day 5✅: Did it nothing interesting happening 🤷
It’s just one exercise, not a whole workout. What’s your fitness goal?
@@IvanaChapman I know it's just an exercise(sorry i didn't saw i said workout) but I'm trying to do it for some days to see some results. Hoping my waistline to change a little bit. Because i see myself not looking so in fit so I watched a girl who is doing this for 3 or 7 days. (I don't remember) and it worked. So hoping from 73cm to go maybe to 65cm but it's not gonna be that easy
Most changes in waist size will come from losing body fat…so nutrition is really what you want to look at. There may be some minor changes from this exercise after several weeks (not days, unfortunately).
Is this work for reduce lower belly
Only been doing this a matter of days, when I can and can already feel it working 💪🏻
Glad you're feeling it! It's definitely a great way to improve your connection with your abdominal muscles.
Just to confirm, we are meant to fill our bellies with air, then release all the air and keep it contracted whilst breathing out? What happens if we breathe normally whilst holding the contraction?
am i supposed to breathe while i hold?
If you’re comfortable (and don’t have high blood pressure), you can try holding your breath during the exercise. You can still get a good contraction without fully holding the breath, but most people find that it helps.
Wow this is good cuz I just had back surgery and I need to strengthen my core cuz just my back surgery is going to help cuz I still have the leg pain and I need to strengthen my core and so this is good cuz I can't do exercises yet or physical therapy cuz it's been three weeks but I'm going to do this to breathing exercises thank you so much
Glad you liked it! Make sure you check any exercises with your doctor/physical therapist.
Hi! Do you have to do this on an empty stomach for the best results or can it be done any time of day? Does adding twists (side to side) during the vacuum help shrink your waist more or is that bad for your back? Thank you :)
Doing it on an empty stomach is more about making it more comfortable to do the exercise. Sucking in with a lot of food is your stomach can make you feel sick. The time of day won't affect the result. No, adding twists doesn't shrink your waist more, but it may be a harder to activate the TVA correctly (the obliques do more work when you add a twist). Hope that helps!
how long time is safe to do thi?
I’ve been doing it all wrong and it caused me to develop a lump right under my rib.
It's not likely that it was caused by an exercise. Make sure you get any lumps checked by a doctor!
Hello Ivana, I am looking for exercises that it will help me to recover, will this be safe to do after hysterectomy? I need to start doing something before my abdominal muscles start disappearing! Thank you
It's best to speak to your doctor about what's safe to do after hysterectomy. There are a lot of other exercises for your abdominal muscles that are probably a better choice...just as effective and more comfortable. I have some more gentle exercises for the TVA on my channel, if your doctor thinks they are suitable.
Thank you!! People have made this basic exercise so technical. You’ve simplified it!!
Glad it was helpful. 😊
Can i breate wihle doing the exercise?
I am so glad that i found your channel this has helped me so much!
Happy to help!
By doing this, will it help get rid of love handles?
No, sorry. “Love handles” are the result of excess fat storage. Changing your nutrition is the best way I do that. 😊
@@IvanaChapman thank you!