Exercise Guide
Achieving a truly flat belly requires training the Transverse Abdominis (TVA)—your body’s deepest core layer. This isometric technique creates a “natural corset” effect, narrowing your waistline and stabilizing your spine without the joint stress of traditional crunches.
Mastering the 4 Vacuum Positions
1. Lying Down (Beginner)
Lie flat, knees bent. Exhale all air, pull your navel to your spine, and draw upward toward the ribs.
HOLD 10–30 SECONDS
2. Sitting (Desk Version)
Sit upright with a straight spine. Exhale completely and maintain the hollowing contraction while focusing on spinal length.
HOLD 15–30 SECONDS
3. Standing (Functional)
Stand tall with feet hip-width apart. This version is best for improving posture and real-world core engagement.
HOLD 20–40 SECONDS
4. All Fours (Advanced)
On hands and knees with a neutral back. Gravity makes it harder to pull the belly upward, intensifying the burn.
HOLD 30–60 SECONDS
Stomach Vacuum vs. Crunches
| Feature | Traditional Crunches | Stomach Vacuum |
|---|---|---|
| Primary Muscle | Rectus Abdominis (Surface) | Transverse Abdominis (Deep) |
| Waist Narrowing | Minimal (Can thicken obliques) | Dramatic “Corset” Effect |
| Joint Impact | Moderate spinal strain | Zero impact; safe for most |
| Posture | Little to no benefit | Corrects anterior pelvic tilt |
