After all the feasting and partying with friends during the upcoming Chinese New Year celebrations, we’ll be left dealing with a very familiar issue – the dreaded food belly!

It’s certainly not the look we’re going for in 2024, and we definitely don’t want to kick off a year-long journey of continuous overindulgence.

So, it’s time to address those extra pounds! Enter the latest craze in Western countries: the “Vacuum Abdomen Method,” a three-step exercise that promises to tackle that stubborn belly fat.

But how effective is this method, and what’s the right way to nail it? Stick around as we spill all the deets on this viral exercise.

What Exactly Is The “Vacuum Abdomen Method”?


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The “Vacuum Abdomen Method,” also known as Stomach Vacuums, has gained popularity in Europe and the United States and is now making waves on the internet.

Unlike conventional sit-ups and core exercises, this technique is not physically demanding and can be performed at any time and in any place. Just grasp three key points, and you might start seeing results in about a month!

This approach utilises abdominal breathing to enhance the rate of oxygen utilisation in cells, promoting the burning of subcutaneous and visceral fat.

Steps Of The “Vacuum Abdomen Method”

Here’s how this exercise is done, according to a YouTube video by fitness coach Ivana Chapman.

Step 1: Lie on your back and take a deep breath, allowing your abdomen to gently expand.

stomach vacuum step 1

Step 2: Exhale slowly, contracting your abdomen inward, maintaining a slightly hollow position.

stomach vacuum step 2

Step 3: Hold your breath and sustain the position for about 20 seconds. Repeat this process three times.

stomach vacuum step 3

When And When Not To Practice The “Vacuum Abdomen Method” Exercise?

Because it’s become a hit, fitness YouTubers are all over the “Vacuum Abdomen Method.”

According to Ivana, the best time to give the “Vacuum Abdomen Method” a go is right after waking up. Just steer clear of trying it post-meal – wait it out for one to two hours before jumping into your workout routine!

Does It Really Work?

Dr. Stephanie Buttermore, a bodybuilder with a PhD in cell biology, put the “Vacuum Abdomen Method” to the test. Three times a day for a month, and she saw a 2cm reduction in her waist circumference.

stomach vacuum stephanie 1

Stephanie recorded the progress of her waist measurements throughout her journey.

stomach vacuum stephanie 2

After a month of doing this exercise, Stephanie’s final waist measurements were taken.

Throw in some other abdominal exercises, and you could be looking at shedding three to four inches off that waistline.

Sasha Mavia, a fitness blogger, also shared her success story. Doing the exercise in the morning on an empty stomach or at least three hours after eating, she witnessed a 2cm reduction in her waist circumference.


Photo credit: 莎莎Mavia/RED.

This result was achieved through three sets, each lasting 30 seconds, along with a 30-second break between sets.

The “Vacuum Abdomen Method” is a simple yet effective exercise for losing belly fat. Just stick to the key points and stay consistent, and you may just achieve your desired look.

Featured image credits: @maiafitness/TikTok, @tyenrasif/TikTok, @lovefrommelii/TikTok.