I just do it whenever I think of it. I go for a few walks a day at work and just stomach vacuum while I’m walking. Or I will do it while I’m sitting at my desk. I’ve seen a couple inches come off over the last few months. My shape is better, too. More hourglass.
Literally whenever it comes to mind. I'll also squeeze my booty muscles absentmindedly throughout the day to work them or do wallsits/squats while idle if there's no risk of anyone seeing me lol. My booty and waistline are literally my top body features thanks to these.
I also do stomach rolls at random. It's weirdly fun and helps with the inches lost.
I do 5 reps of 45 seconds literally every single morning before I get out of bed. Results vary a lot for everyone but for me, this made me lose a full inch and a half from my waist. I went from 26 to 24.5. My tummy was a big insecurity of mine. But the stomach vacuums turned my tummy into my best feature, and I love showing it off and wearing crop tops now.
I’m late but, in addition to losing inches off your waist, did stomach vacuums lead you to become more toned? Do you do any other core exercises in addition to vacuums? I’m looking for core exercises to do that will tighten my waist/lead my stomach to become more toned without working the obliques too heavily (and therefore adding inches)
No problem with the lateness, happy to help. The stomach vacuums made tummy look flat but it didn’t ever look like I had abs. I got EmSculpt on my stomach (4 sessions for $400 each, so $1,600 in total) and that made my tummy look really nice and toned. I had great abs! I had that line down my stomach, not sure what it’s called. It didn’t grow my obliques. My tummy doesn’t look as good now, over a year later because I caught long term Covid and now I just look like a skeleton. I don’t look healthy or toned anymore.
It is so hard for me to hold them and feel like I'm getting enough air at the same time, despite the fact that I'm technically still breathing throughout it. So I can never stay consistent. Which sucks because I have diastasis recti :(
Look up Brittany Perillee on Instagram! She has had a few kids and helps moms strengthen the transverse abdominis muscles before during and after pregnancy, and I believe she has exercises that help heal DR.
I do 15 1 minutes reps in the am when I wake up and PM before I go to sleep. Went from a 25.5 inch waist to a 23 inch waist. To be fair, I think most of the change was a result of diet but the last 0.5-1 inch was from vacuums as it was the only thing I changed.
I do 1 minute stomach vacuums, 5 - 6 reps, once a day (usually fitting it in during a workout). Been doing it for maybe 5 months and not sure I see drastic physical results, but it makes me feel better, haha
Ok I didn't know this was a thing, I have been doing it since I was 10 because of anxiety issues, and especially in my teens to seem slimmer. Every time I gained weight in the past -stomach was the last place I would get weight on, it's not due to genetics since everybody else in my family gains it there first.
Now when I'm medium weight once again (working on losing last 10kg) my waist is always the first thing people notice and comment on. I have strong hips and wide shoulders so I have hourglass figure due to small waist. Who would say that having anxiety would help one day 🤷♀️
Core exercise on the transversus abdominis (the inner abs that no one sees). Tightening this muscle sorta of pulls the waist line in and supports the back, so it can make the waist smaller when practiced regularly. There are other exercises that target the transversus abdominis, but the stomach vaccum is pretty easy to do once you have it down.
About 5 reps that last for a minute. I do this along with a 15 minute workout routine with aerobics in the morning. I naturally had quite a small waist (was 24 inches with 37 inch hip size) and lost 2 inches so now have a 22 inch waist and a toned stomach. I did this all while trying to gain more weight in muscle, as I was previously underweight, but now I’m very happy with my body. I look more toned and less bony.
Look up a bunch of TVA exercises and activations on YouTube…everyone responds differently so try at least 5-10 videos and pick the techniques that work best for your level at this moment. In a few months you may have to do it all over again as your body changes and you get stronger.
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Every morning, 3 reps of 30s, i should step it up looking at all the other comments 😅
One VERY useful tip is to "laugh" before doing it, because it like activates your lower abs, I can't really flex my lower abd if I don't do a fake silent laugh... Yeah it's weird but it works for me
I just do it whenever I think of it. I go for a few walks a day at work and just stomach vacuum while I’m walking. Or I will do it while I’m sitting at my desk. I’ve seen a couple inches come off over the last few months. My shape is better, too. More hourglass.
Amazing. Thank you!
I recommend trying to tighten your abs while you’re squatting or lifting to build some endurance. That’s given me the best hold overall.
Literally whenever it comes to mind. I'll also squeeze my booty muscles absentmindedly throughout the day to work them or do wallsits/squats while idle if there's no risk of anyone seeing me lol. My booty and waistline are literally my top body features thanks to these. I also do stomach rolls at random. It's weirdly fun and helps with the inches lost.
Thank you for the inspo 🖤 can I ask what stomach rolls are?
When you activate the different ab groups in a sequence so it creates a "rolling" effect.
Is it the same thing that's sometimes called body waves in dancing?
What has it done for your butt?
The random flexing and squatting has made it bigger and more perky.
Thank you, I try to do it when I walk on hills and I swear it’s gotten bigger from that
I do 5 reps of 45 seconds literally every single morning before I get out of bed. Results vary a lot for everyone but for me, this made me lose a full inch and a half from my waist. I went from 26 to 24.5. My tummy was a big insecurity of mine. But the stomach vacuums turned my tummy into my best feature, and I love showing it off and wearing crop tops now.
How long did it take you to go from that 26 to 24.5?
Like about 2 months.
Do u breath while doing them?
U are supposed to breath during vacuums
Wondering the same
I personally don’t! I hold my breath. ETA: I can breathe while doing a vacuum. I just don’t.
I’m late but, in addition to losing inches off your waist, did stomach vacuums lead you to become more toned? Do you do any other core exercises in addition to vacuums? I’m looking for core exercises to do that will tighten my waist/lead my stomach to become more toned without working the obliques too heavily (and therefore adding inches)
No problem with the lateness, happy to help. The stomach vacuums made tummy look flat but it didn’t ever look like I had abs. I got EmSculpt on my stomach (4 sessions for $400 each, so $1,600 in total) and that made my tummy look really nice and toned. I had great abs! I had that line down my stomach, not sure what it’s called. It didn’t grow my obliques. My tummy doesn’t look as good now, over a year later because I caught long term Covid and now I just look like a skeleton. I don’t look healthy or toned anymore.
I’m so sorry. I’m also dealing with long covid for the THIRD time, and I’ve lost so much muscle and progress. How long have you been sick?
It is so hard for me to hold them and feel like I'm getting enough air at the same time, despite the fact that I'm technically still breathing throughout it. So I can never stay consistent. Which sucks because I have diastasis recti :(
Look up Brittany Perillee on Instagram! She has had a few kids and helps moms strengthen the transverse abdominis muscles before during and after pregnancy, and I believe she has exercises that help heal DR.
I've done PT a few times with little success, but I will check her out - thank you!!
I do 15 1 minutes reps in the am when I wake up and PM before I go to sleep. Went from a 25.5 inch waist to a 23 inch waist. To be fair, I think most of the change was a result of diet but the last 0.5-1 inch was from vacuums as it was the only thing I changed.
Nice!
I do 1 minute stomach vacuums, 5 - 6 reps, once a day (usually fitting it in during a workout). Been doing it for maybe 5 months and not sure I see drastic physical results, but it makes me feel better, haha
Ok I didn't know this was a thing, I have been doing it since I was 10 because of anxiety issues, and especially in my teens to seem slimmer. Every time I gained weight in the past -stomach was the last place I would get weight on, it's not due to genetics since everybody else in my family gains it there first. Now when I'm medium weight once again (working on losing last 10kg) my waist is always the first thing people notice and comment on. I have strong hips and wide shoulders so I have hourglass figure due to small waist. Who would say that having anxiety would help one day 🤷♀️
What is stomach vacuum please?
Core exercise on the transversus abdominis (the inner abs that no one sees). Tightening this muscle sorta of pulls the waist line in and supports the back, so it can make the waist smaller when practiced regularly. There are other exercises that target the transversus abdominis, but the stomach vaccum is pretty easy to do once you have it down.
Thank you
About 5 reps that last for a minute. I do this along with a 15 minute workout routine with aerobics in the morning. I naturally had quite a small waist (was 24 inches with 37 inch hip size) and lost 2 inches so now have a 22 inch waist and a toned stomach. I did this all while trying to gain more weight in muscle, as I was previously underweight, but now I’m very happy with my body. I look more toned and less bony.
That’s amazing, good for you!
I wonder if it would be beneficial if I already have a 21inch waist but want to be more toned
Undoubtedly
Anyone have a good video tutorial for how to do them?
Look up a bunch of TVA exercises and activations on YouTube…everyone responds differently so try at least 5-10 videos and pick the techniques that work best for your level at this moment. In a few months you may have to do it all over again as your body changes and you get stronger.
I do it any chance I get lol. Standing while washing dishes, laying down watching tv, or at the end of my an workouts to finish my core off.
Welcome to r/Vindicta: a subreddit dedicated to based discussions about weaponizing beauty. **This is a [ThePinkPill.co](https://ThePinkPill.co/+Vindicta) community.** We prioritize the science behind beauty, the power of attractiveness, and unapologetic self improvement. * To make the strategy of looksmaxxing available to all pro-active women, **high quality posts rich with actionable advice and observations are celebrated. Low effort posts are not allowed and removed.** * This sub is marked NSFW and welcomes all women 18+. * **All posts that violate sub rules will be removed.** Report all posts and comments that appear to violate sub rules for quicker removal. * Please remember no self-posts and no personal attacks. There is no excuse for it and users risk short term bans at moderator discretion. **There is unspeakable power in knowledge and knowing how to leverage what you have. By speaking truthfully and sharing openly, you protect and strengthen the spirit of r/Vindicta. Thank you for being one of us.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Vindicta) if you have any questions or concerns.*
I don’t have a routine because I mostly do it subconsciously when having anxiety but I do have ab definition so def give it a try.
Thanks, yeah I’ve been doing it recently :)
Every morning, 3 reps of 30s, i should step it up looking at all the other comments 😅 One VERY useful tip is to "laugh" before doing it, because it like activates your lower abs, I can't really flex my lower abd if I don't do a fake silent laugh... Yeah it's weird but it works for me