A TikTok trend that actually works: The 'stomach vacuum' is an isometric exercise that's effective at working the abs.
Another no-equipment fitness trend that has caught wind in recent years is an isometric abdominal move called the"stomach vacuum."
Dr. Jordan D Metzl, a Sports Medicine Physician at Hospital for Special Surgery and author of “The Workout Prescription,” calls the move “a biceps curl for your abs” and compares the exercise to aKatie Wang, personal trainer and founding instructor for Peloton Row, likens it to “doing an isometric squat hold, just for your core, like a hollow body hold. When you’re doing a hollow body hold, you’re practicing a of that ‘stomach vacuum.
Even Brennecke, who recently posted her TikTok tutorials, says she first learned about the isometric abs exercise when she pursued her doctorate in physical therapy, where they refer to the move as “hollowing” or “bracing.” Brennecke says that she teaches the"stomach vacuum" to her clients to help them to connect on a deeper level with their body, in addition to reaping other rehabilitative benefits.
“There is this level of fitness that you can unlock when you start to mentally connect with your body during a workout and during your breath. So I think therein lies the beauty of the technique," Wang explains."It's breathwork, it's isometric contraction, muscle connection. And as the sculpting and the toning comes, or the shifting of your body composition comes toward the end, that's great.
Brennecke recommends starting with a smaller increment, such as 10 seconds, and working your way up to 30 seconds over time., lying down, leaning on a surface, in a chair. But when it comes to beginners, Wang suggests starting on the ground and getting more advanced from there. That way, you're already lying on the ground in case you do get lightheaded from not being used to the breathwork.
And it’s not just misinformation that can be harmful: The visuals after searching “stomach vacuum” on TikTok can be problematic for those who have body image issues or have battled eating disorders. TikTok has noticed this, too. Searching for “#stomachvacuum” on the platform triggers a resources page for the National Eating Disorder Association.
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