What Experts Are Saying About the Stomach Vacuum
In spite of its recent surge in popularity, the exercise is nothing new, says Nonna Gleyzer, a Pilates instructor in Beverly Hills, California. “People have been doing this type of breathing exercise for hundreds of years, specifically in the kundalini yoga practice,” she says. It is also part of qigong, the Chinese practice that uses deep breathing to optimize health.

But Gleyzer says she’s not surprised that with the addition of a new, catchier name and the promise of a shortcut to achieving flat abs, the exercise has garnered attention. And it’s an appealing alternative to traditional ab workouts. “A lot of people don’t want to put in the work of doing sit-ups or crunches,” Gleyzer points out. This might feel like a less-grueling workout to some people, she says.

The exercise, which targets core abdominal muscles and uses isometric techniques, can indeed help with posture and core strength, especially the core abdominal wall muscles, says John Morton, MD, MPH, a bariatric surgeon at Yale in New Haven, Connecticut. “It can work like any exercise. [But you need to be] consistent and not overdo it,” he adds.

Gleyzer cautions that the stomach vacuum is likely not an instant fix for losing belly fat and slimming your waistline. While it does strengthen abdominal muscles, she says: “If you want to burn belly fat, you need to do isolated contracting stomach exercises like crunches or sit-ups. By doing that you are actually firing up your stomach muscles.”

Who Should Try (and Who Should Avoid) the Stomach Vacuum Exercise
For the most part, the stomach vacuum is totally safe, according to Dr. Morton. If you are feeling short of breath or experiencing pain, he says, stop.

Those who should avoid this move altogether? Anyone suffering from abdominal wall hernia, according to Morton. Those with serious back issues, such as a herniated disk, or neck issues should also consider skipping this move, as it may push your body more out of alignment. “People don’t realize that when you do this exercise, you are subconsciously lifting your shoulders up, and that puts pressure on the neck, creating more tension,” Gleyzer says. 

If you are pregnant, Morton urges you to talk with your doctor before trying a new exercise program.

What Is the Final Word on the Stomach Vacuum?
Like so many of the viral TikTok trends promising a shortcut, the stomach vacuum may be a little overhyped. Keep in mind that many of the influencers insinuating that the move is responsible for their toned and taut midsections likely also do lots of other workouts and maintain a healthy diet.

So, while adding the exercise to your morning routine may offer some health benefits, don’t expect your waistline to miraculously shrink overnight. After all, if achieving flat abs was as simple as taking a few deep breaths every day, trainers wouldn’t put their clients through grueling ab workouts like crunches, sit-ups, planks, and bicycle kicks.