A lot of people believe that the stomach vacuum gets rid of belly fat, or slims the waist. People also believe that the stomach vacuum works because it targets the rectus abdominus muscle.
The stomach vacuum actually more so targets the external obliques and very low levels activity in the rectus abdominus. It turns out that the exercises that do target the rectus abdominus are the trunk curl, the reverse curl, the trunk curl with the abdominal twist, and the v-sit (upper rectus abdominus).
There is also the popularly held belief that abdominal exercises help to get rid of belly fat and slim the waist. Abdominal exercises do contribute to overall calories burned, but you’ll see more body fat loss by working a larger muscle group.
Exercising the abdominal muscles doesn’t result in less belly fat, simply because it is located where you’d like to lose the fat. Spot reduction, as it’s called, is ineffective.
A study compared sedentary people by placing them into 2 groups, the control group, and the abdominal exercise group. For 6 weeks, the abdominal exercise group did 7 abdominal exercises, 2 sets of 10 per exercise, 5 days per week. At the end of the 6 weeks, there was no difference in waist size or amount of belly fat between the groups, except for the fact that the abdominal exercise group had gained more muscular endurance than the control group.
Ab exercises contribute to overall calories burned, but they aren’t enough to get rid of belly fat. If you want to see a difference, you have to target the deeper issues that are going on in your body, related to your healthy. Belly fat has been proven to be related to our triglycerides, our blood vessel health, our heart health, kidney health, glucose levels, insulin levels, our metabolism, and more.
In fact it’s been shown that in people who have abdominal fat, there is an imbalance of amino acids. They are low in certain amino acids, and have elevated levels of other amino acids that are at normal levels in people with healthy waist sizes.
Ultimately it comes down to your health. The top 2 leading causes of death in the United States are heart disease and cancer, both of which are related to belly fat. Whatever you can do to prevent both of these diseases will result in a change in your physical appearance. The improvements that you make on the inside will cause the outside of your body to change, too.
https://www.ncbi.nlm.nih.gov/pubmed/11726260/?ncbi_mmode=std https://www.ncbi.nlm.nih.gov/pubmed/21804427 https://academic.oup.com/eurheartjsupp/article/8/suppl_B/B4/461962 https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.107.739714