I did a month of stomach vacuums back in Nov 2016, here I’m joined by my fiancee for a 30 day stomach vacuum before and after video.
We did 8 sets of 10 second holds every day*, with 20 seconds rest between reps. The easiest way to do this was to start a timer and do vacuums at 00:10, 00:40, 01:10, 01:40, 02:10 and so on, with the last one being from 03:40-03:50.
*as pointed out by someone in the comments, women should avoid doing this during their period. My fiancee (now wife) actually did 25 days out of the 30.
If you feel discomfort or pain please STOP doing these, you should feel some tension as you hold but it shouldn’t be uncomfortable.
We each get something different out of them. For me it’s a good way to increase the muscle activation when I do other ab exercises, and for her it’s a nice way to have a firmer stomach without doing a real ab routine.
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