The truth about stomach vacuums.

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Hey everybody! Today we’re breaking down the stomach vacuum including what the exercise is, the benefits, and how it’s presented on social media. Leave any questions below!
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#stomachvacuum #coreexercises #functionaltraining

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Опубликовано:

18 июн 2024

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Комментарии : 123

@brightknight1965 19 дней назад

I think the concept of “core bracing” while lifting was one of the hardest things to learn as I started lifting heavy and videos about stomach vacuums really didn’t help things because it just muddles everything about what I should be doing while in a lift. Also as a person who grew up with a mom who constantly told me to “hold in my belly” one of the hardest things to learn was how to fully relax my core so definitely agree that we should not be telling people to always have their core contracted

@oedalis 19 дней назад

💯 same experience

@JustinaErcole 19 дней назад

YES YES and there's a difference between bracing vs drawing in. The stomach vacuum in drawing in. Bracing is completely different.

@SB-xt7xn 17 дней назад

Omg yes! I had such bad low back pain and QL problems because i was using a vacuum for lifting instead of bracing properly. Learning to brace has been such a game changer.@@JustinaErcole

@avany6552 19 дней назад

"If I just drink a lot of water and don't eat throughout the day" 🙉 Ok very beautiful man, please stop doing that.

@JustinaErcole 19 дней назад

hahahahahaha

@sevenandthirteen1379 19 дней назад

I used to think that I had to work my core all throughout the day. I was always bracing and sucking in from a preteen into my mid thirties. This ended when I found that keeping tension in my pelvic floor and low back actually contributed to my chronic back and pelvic pain. If you are using your core correctly you should be relaxed most of the time and bracing when doing things like lifting. Even using the bathroom should be relaxed which blew my mind. I definitely have body image issues thinking I look pregnant all the time and that sucking in was necessary not realizing the harm I was doing to my body.

@JustinaErcole 19 дней назад

I'm so glad you've changed your habits!

@fionaearp8032 19 дней назад

I have a similar story. I taught myself to brace all the time (after watching a blogilates video about how it would give me a flat stomach 🤦🏼‍♀️) and eventually it was my default. Only realised it was a problem when I saw a pelvic floor physical therapist for pain/tension. It was much harder to undo than it was to start !

@May-qb3vx 18 дней назад

Yes! I just got discharged from pelvic floor PT and I can finally use small tampons and I managed to get my first pap at 26. My pelvic floor is still susceptible to tightening back up so I will probably always have to do my old PT exercises and use my dilators as maintenance. Even now my muscles are shortened after years of tension on my pelvic floor so I have to intentionally stretch them. So if the day comes that I get sexually active, I might have to go back to PT depending on if I get pain being stretched that much or not.

@oksanakaido8437 17 дней назад

I always tense my stomach due to anxiety and because I'm self conscious about my bigger stomach that sticks out every if I don't have a lot of fat on my body otherwise. My digestion also kind if sucks so I wonder if I did it to myself by tensing my stomach so often.

@StephyM.C. 19 дней назад

I saw one video where a woman said doing a vacuum will put you into a calorie deficit without changing anything about your diet.

@MrsRivera777 19 дней назад

😳

@joegomez5463 19 дней назад

Probably burns what, like...10 calories doing that? LMAO. super easy for your body to compensate for that sadly. Lotta these influencers kill me. Justina is pretty Goated thio.

@JustinaErcole 19 дней назад

hahahha holy shit

@philx20000 17 дней назад

Hold a vacuum during meal times to put pressure on the stomach and therefore reduce it's capacity so you feel full while eating less. Also hold the vacuum throughout the rest of the day and while you are asleep so you don't start to feel hungry and want to snack. Get so strong at vacuums that you never have to eat again and you can get that beach skeleton look that guarantees maximum self esteem.

@kayannanorthover2888 14 дней назад

😅😅😅😅😅 what does that mean exactly@@philx20000

@joegomez5463 19 дней назад

Yo, the more I do "Lower ab excersies" and the bigger my abs get, the more my fat sticks out lmao. I have a TINY bit of pooch on my lower abs, despite heavy training on my aba (I train for Hypertrophy 2 days a week, and function and stability 2.) And have NEVER seen a spot reduction. I have seen my abs poke out more, in spite of my fat, but I love that you call out the spot reduction posts so frequently. Most of these people don't realize, that is just where their body lost fat from, losing over all fat. Imo, my lower back, and lower abs hold a lot of fat, and people may assume (incorrectly) that I don't train them, when in fact theyre wrong. This is my most trained muscles group. Lmao.

@Fitness.with.Max.0802 19 дней назад

To his credit, the first guy said "you won't get good abs just doing this."

@JustinaErcole 19 дней назад

True! I just don't think he knows what abs are lol

@Fitness.with.Max.0802 19 дней назад

@@JustinaErcole HE looks good, he does X, therefore X must work as an Ab exercise. As a fellow millennial, "to be that young again..."

@roguerouge 19 дней назад

Definitely yes to learning more about core drills!

@JustinaErcole 19 дней назад

noted!

@MykkiOnTheCusp 19 дней назад

Came to second this!

@MrsRivera777 19 дней назад

Sweet little cherub 😂😂😂

@JustinaErcole 19 дней назад

to be fair, he looks all of 17 lol

@MrsRivera777 19 дней назад

@@JustinaErcole that he does lol!! 😂

@LexiePersonForever 18 дней назад

i would love a video on core activation! my abs (rectus abdominis) are super strong, but i feel like the rest of my core is lacking, because i /just/ focused on abs for over a year

@JustinaErcole 17 дней назад

noted!

@ValentinaBuzzoni89 18 дней назад

Thank you for your knowledge and honesty, Justina! The world needs more people like you

@JustinaErcole 17 дней назад

you're so welcome!

@MrsRivera777 19 дней назад

Thank you for speaking the truth about spot reduction it’s a huge issue and causes people to give up working out and striving to be their best by these false claims! Smh

@lululuk9791 19 дней назад

Yeah I have diastasis recti, have had for years, I would love videos on correct exercises that would really help.

@JustinaErcole 19 дней назад

I have a few videos about utilizing the core around pregnancy that would be helpful! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Dt2XVKQRl1Q.htmlsi=t2ynVU398GcPlYcs ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-k72mgFb4kCo.htmlsi=SUV0J5A8mQFrIrEi ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zrNlVSl3rnk.htmlsi=f4fTCPx2m1bIN3wH

@Coffee_is_ready 19 дней назад

Have you worked with a physical therapist specialist in postnatal care? For me, that was the best investment to get a functional core and pelvic floor back. It is more difficult to do the correct exercises alone and to activate the right muscles. I think that there is not enough support, information, and resources for postnatal women in the US.

@lululuk9791 19 дней назад

@@Coffee_is_ready I haven't, and I don't live in a big city so the resources are more limited. I've only done little programs from influencers which never get me anywhere. I will look into physical therapists specializing in postnatal care. Thanks!

@lululuk9791 19 дней назад

@@Coffee_is_ready I will look into physical therapists who specialize in postnatal care in my area, thanks! I have only ever done those programs that pop up on my fb that make me think they are the answer to my problem... But I've never had success that way.

@BrawnyKing 19 дней назад

The reason why such exercises are viral is that they work almost instantaneously. Its similar to videos on tucking out your chin for losing the double chin and getting a jawline. Most people fall prey to such things and don't realise that the results are just temporary. Proper core exercises like you recommended are the way to go.

@maryhamric 19 дней назад

Great stuff as always! Thank you!!!

@JustinaErcole 19 дней назад

Glad you enjoyed it!

@__Tiziana__ 19 дней назад

Yeah, thanks, I tried just for lolz and my tummy looked all weird, so I'm giving up on the spot while I'm still listening to your wise talking. Even if you end up recommending it at the end of the video, I am NOT doing that! Periodt! (Thank you, as always! ❤)

@Shirogami93 19 дней назад

I NEEDED THIS VIDEO. Thank you thank you than you!

@JustinaErcole 19 дней назад

You are so welcome!

@hamsteroncoffee 17 дней назад

Yez, please ❤! More about core drills and abs exercises everyone can do! I tried this vacuum thing at some point, but was never able to look so sculpted like people on the internet. So I just dropped it. I am glad I did that. Now I know this thing is not good for everyone thanks to you ❤

@JustinaErcole 17 дней назад

I have a few videos about core exercises I love! But some super basic faves are 360 breathing and dead bugs :)

@jasjoon444 15 дней назад

This is basically Greer Childer’s Body Flex lmao. How vintage!

@millicentalbarran3499 19 дней назад

Do you have any videos about PCOS? I’m constantly hearing how normal weight loss methods don’t work for woman with PCOS, that certain exercises help while others don’t, etc.

@JustinaErcole 19 дней назад

I don’t! PCOS is out of my scope, but I would check out Dark Blue Nutrition. She’s an RD with lots of experience with PCOS.

@sudressarah8583 19 дней назад

Great video ! I'm sick of hearing about stomach vacuum everywhere like its a miracle. I tried it once and it made me hella anxious. Are there other exercises to strenghen the TVA ?

@JustinaErcole 19 дней назад

Yes! 360 breathing and dead bugs are two of my faves :)

@majoascencio2667 17 дней назад

do a video for pelvic floor please!! love your videos

@JustinaErcole 17 дней назад

I did one last year! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zrNlVSl3rnk.htmlsi=0HIr2_Qdv7Ou5sJy

@keollaforsyth 19 дней назад

I absolutely need help with core drills. Me and my core are neighbours that never meet. I do not know how to brace my core no trainer has helped me understand yet. 😅

@JustinaErcole 19 дней назад

I have a ton of videos about core training!

@ger658 19 дней назад

If it was a machine Gwyneth would be selling it for a neat 5000$ a piece

@JustinaErcole 19 дней назад

hahahahah absolutely

@Tara_Masika 18 дней назад

And you would probably have to do it rectally. For some reason, she loves all that insertion stuff ❤😊

@AM-tl1xi 19 дней назад

These seem really similar to hypopressive abdominal exercises, which I used to do with a previous PT. They were very controlled exercises, whole body posture and positioning was extremely important as well as breathing. I however was not a fan, I usually don’t enjoy that kind of workout ( really dislike the reformer machine for example).

@Sup3rSH0O 19 дней назад

I have never heard of stomach vacuum before, but during the entire video, I was thinking about the breath of fire that I do quite often. I never thought of it as an ab thing, just a relaxation technique, but it sounds like what this vacuum thing is trying to accomplish.

@JustinaErcole 19 дней назад

sounds similar!

@oksanakaido8437 17 дней назад

It's way more similar to uddiyanabandha in yoga. Though yogis generally talk about the benefits it has for massaging your internal organs and being able to hold your breath (on the exhale) for longer.

@sarahkahre6670 18 дней назад

Would love some different core drills! I had stomach vacuums recommended to me, by my pt actually, after giving birth to my second. It was recommended as low impact fitness. 🤷🏻‍♀️

@JustinaErcole 17 дней назад

I have a ton of core videos! If you use the search icon on my page, type in "core" and a bunch will come up :)

@pamhabangana 10 дней назад

Can you pls make a video on how to engage/ brace my core?

@JustinaErcole 9 дней назад

Noted!

@tumblrqueen8143 19 дней назад

You should do a video on the new viral trend on tiktok of “10k steps a day”. I always see everyone doing it and claiming it transformed their bodies but i find that hard to believe just that can change your body so much

@JustinaErcole 19 дней назад

Omg is that a trend? I’ve made tons of videos on 10k steps!

@Xoulrath_ 19 дней назад

It's just walking, aka using your body as it was intended. It does burn calories, and it can help with weight loss because you don't feel like you're starving afterwards like some people do after a run. So you don't go home and overeat, or binge eat for those prone to it. I watched a recent video by Dr. Mike (Renaissance Periodization) and he was talking about this as well. 10K steps just sounds good because it's a nice, round, even number. He was stating that once an average person is getting to 6K on average, that you'll notice a difference. This difference is especially noticeable among the sedentary office workers out there who don't exercise at all.

@75JayLady 19 дней назад

I'm wondering if any of this advice would help people new to fitness make a mind/muscle connection with their core muscles? I have never done this exercise as I enjoy other exercises where I feel my core engage more.

@JustinaErcole 19 дней назад

Maybe! But I never coach it because I find it creates too much rib flare. I prefer 360 breathing and supine drills like dead bugs :)

@75JayLady 19 дней назад

@@JustinaErcole yes I love dead bugs too!

@raezasan 18 дней назад

i used to be obsessive about fitness and have an ED - now my pooch lets me know i'm taking care of myself. Normalise the pooch!

@davepazz580 19 дней назад

If I'm not mistaken, stomach vacuums started in the 40's and gained some traction until the 70's thanks to bodybuilding competitions, as the practice of a vacuum created the illusion the competitor's stomach suddenly "disappearing" before your eyes as part of the important posing routine onstage (part of the entertainment aspect of posing and displaying the body for the public). I remember old muscle magazine pics from classic bodybuilder Steeve Reeves (from the 1940's) doing a stomach vacuum while sitting on the floor flexing his upper body... the point of vacuums was also to accentuate the very small waist and broad shoulder visual "ratio" even further. It wasn't until the 80's that some more discussion about vacuums came to existence, not for the sake of doing visual tricks onstage, but specifically for muscle control (btw not for the claims the guy in the video made)... During my old weight training/bodybuilding days, I never bothered at all with stomach vacuums, I just focused on ab exercises and the common lifts... but when I decided to go fully into bodyweight training (calisthenics), I then started to realize how important the control of these muscles are, as the core (trunk) gets engaged far more during bodyweight exercises in general. Since doing vacuums more often, I have to say my abs have never looked better or tighter overall... of course, I'm not saying vacuums alone made all the difference, but I do enjoy exercising the muscles and find it important for my overall bodyweight exercise performance.

@moviecats_ 18 дней назад

When I think of stomach vacuums I think of Chris Bumstead.

@JustinaErcole 17 дней назад

thanks for sharing your insight!

@elenakalliste 19 дней назад

Are there any dangers of doing vacuums? Like if you’re not strong enough in your core already, can you actually hurt yourself? Or it just won’t accomplish much?

@JustinaErcole 19 дней назад

I wouldn't say you could hurt yourself, but you could definitely train yourself to be in more of a rib flare position.

@FitnesswithTara 18 дней назад

lol when he said “abductor abs” I was like “did they not teach me this muscle in school??” Haha 🤣 glad you were like wtf is he talking about too.

@JustinaErcole 17 дней назад

I didn't realize our outer thighs had abs lol

@seni1998 19 дней назад

oh my god... first?!?!!

@JustinaErcole 19 дней назад

HIIIII!

@JustSheilz 19 дней назад

I will just do my pilates. :)

@JustinaErcole 19 дней назад

My top recommendation for people who want to train their core more specifically!

@ohmycatvideos 19 дней назад

I personally work enough the core with pilates a few times per weeks. I am not in love with vacuums.

@JustinaErcole 19 дней назад

loveeee pilates for core strength!

@MrsRivera777 19 дней назад

I always wondered if this worked lol!

@canelareina3795 19 дней назад

Did she ever say if it does?

@JustinaErcole 19 дней назад

I explain in the first 2 minutes what stomach vacuums do.

@felicia_716 19 дней назад

Will they help with diastasis recti?

@JustinaErcole 19 дней назад

Maybe for some people, but I don’t like how much rib flare it promotes. I prefer 360 breathing!

@felicia_716 19 дней назад

@@JustinaErcole My youngest is 14. Am I lost cause? Lol

@lunasanja4574 19 дней назад

It‘s never too late to work on diastasis recti!

@Amy-jj8gy 17 дней назад

The first thing I noticed about that kid was that he never took a complete breath. I hope he’s okay.

@creationslandscapedesigns 19 дней назад

If there already isn't, then might I suggest a series on your channel titled weird shit I find on the web. Related to workouts and false health claims.

@JustinaErcole 19 дней назад

Gotta get around to making a playlist but it’s on my to do list :)

@cammybesos 18 дней назад

I know we’re not fans of the ladder apps marketing on Instagram and tiktok (and I’m a ladder user) but guess what showed up in one of the workouts this week? VACUUMS. I had zero insight as to what the coach was doing on the screen and since I have the coach audio muted I simply did cat/cows during that part. But now that I see you debunking this exercise I’m weary and afraid I’m going to see it in future weeks. Ugh…

@JustinaErcole 17 дней назад

To be clear, I think it's a fine exercise for certain populations and people! I'm simply not a fan :)

@cammybesos 17 дней назад

Your feedback on viral fitness trends is helpful though! It gets overwhelming out here 🫠

@Chantellabellaaa 19 дней назад

Without looking at the thumbnail, my first thought was that this sounds like some kind of medical procedure 😂 I was curious and tried it out while watching the video, and my body was like "WTF are you doing?"

@JustinaErcole 19 дней назад

hahahahha

@morfrid4262 18 дней назад

The way people look when performing this exercise freaks me out.... No, thank you.

@eeshakhan1842 18 дней назад

sucking in our stomach the amount that guy was looked sooooo gross. i had to look away

@laurieann2714 19 дней назад

As usual, a lot of misinformation and you are making sense of it!! Thanks

@JustinaErcole 17 дней назад

Glad it was helpful!

@May-qb3vx 18 дней назад

Huh. Came here to figure out what a stomach vacuum is only to find out I’ve been doing it casually my entire life. Feels great when chilling in bed at the end of a long day Edit: huh. Maybe casually doing this is why I had to go to pelvic floor PT with a hyperactive pelvic floor

@JustinaErcole 17 дней назад

Potentially! I would check with your PT if you're concerned.

@resilientbodies 17 дней назад

That first video said so much without saying absolutely anything 🤦🏼‍♀️

@mesel7105 19 дней назад

Word to the wise: While these definitely work and do make you look better, this is only something that should be done for a few weeks at most. While it first causes the TA to constrict, which makes you look thinner, it can then cause your TA to increase in size, especially if you work out a lot otherwise. That can be really painful and actually make you look larger. I speak from personal experience, as a person who currently can barely drive because it hurts so much to sit upright. I now have a spare tire that is pure muscle and feels like wearing a cement belt. I am the only male who can honestly say that I have experienced the pain of childbirth. LOL

@Amy-jj8gy 17 дней назад

No. You haven’t. Nor will you ever.

@annescholten9313 19 дней назад

I am sorry, stomach vacuums, really? 😂😂😂😂

@JustinaErcole 19 дней назад

Not a bad exercise! Just gets bad press lol

@jessicavoigt4768 10 дней назад

I have to say: WHERE ARE THEIR ORGANS?!?!

@canelareina3795 19 дней назад

Im halfway through. I liked the guy with the six pack. Eye candy with ! positive vibe, recommending an exercise you can do anywhere. This video is coming across...not as a "hater" but kinda snobby. Like "Sorry, Kid, only PhDs have the vocabary to carefully avoid saying anything not backed by scientific research. You dont seem to even have your masters degree. I will correct all your misinformation." I dont care about what grade he would get in a school paper about his stomach. I still dont know if I should do the exercise or not and I'm getting bored and clickiing off.

@JustinaErcole 19 дней назад

Thanks for the feedback and I apologize if I came off as snobby! But to play devils advocate, wouldn't you expect someone giving financial advice to know the basic difference between a ROTH and Traditional IRA? It's the same thing in my eyes.

@canelareina3795 19 дней назад

@@JustinaErcole I would rather watch a video which just gave advice, rather than one picking apart the fine points on some teenagers Tik Tok.

@JustinaErcole 19 дней назад

@@canelareina3795 Cool! Seems like my channel simply isn't for you. I'm trying to help people identify red flags from people online who have zero education in the field.

@thedolcetto81 19 дней назад

The fact that the eye candy look counts more than giving accurate advice says a lot about your take on fitness. As Justina said, would you take wrong financial advice from a "hot" but incompetent financial advisor, or would you rather be sure your assets (health, savings, etc.) are in the hands of someone with knowledge you can trust? The kid doesn't know what he is talking about and is blabbering nonsense while telling us he drinks lots of water while he doesn't eat, while standing with his body half twisted to enhance the shoulder waist ratio. No thank you. I want to work with fitness professionals who know what they are talking about.

@canelareina3795 19 дней назад

@@thedolcetto81Nice try. I listen to Renessance Peruodization. Good info. Dr. Mike knows how to teach. I could do without all the steriods and perverted jokes, so I was looking for another channel to follow as well.