Exercise “Vacuum” after childbirth

“Vacuum” for Moms

When can you start?

Many new moms are eager to get back into shape as soon as possible. Various methods are used for this purpose, including the “Stomach Vacuum” exercise. When you can start physical activity depends on the type of delivery: after natural birth, a break of 5-8 weeks is necessary. A cesarean section requires more recovery time – from 8 to 12 weeks. Before starting exercises, it is recommended to consult with a doctor.

If we talk about whether the vacuum can be done immediately after childbirth, the answer is definitely negative. In any case, you need to wait until the lochia ends. Moreover, the “Vacuum” exercise after childbirth is contraindicated with diastasis.

“Vacuum” Exercise after childbirth: when can you see results?

Contrary to common misconceptions, a visible result will not be achieved from vacuum exercises. During the exercise, the abdominal muscles are not engaged at all. Therefore, the “Vacuum” exercise for the abdomen after childbirth carries no benefit. However, it positively affects blood circulation and the gastrointestinal tract. It especially enhances blood flow in the pelvic organs, which leads to better oxygenation. Additionally, the vacuum helps alleviate constipation and diarrhea. It is also excellent for improving venous return. “Vacuum” is an excellent preventative measure for varicose vein problems after childbirth.

This is why it is pointless to rely on removing the belly using the “Vacuum” exercise after childbirth, as starting a regular online course is much more effective and productive.

How to properly perform abdominal vacuum exercises after childbirth?

Despite the lack of effectiveness of this exercise in dealing with a protruding belly, performing the vacuum exercise after childbirth is also beneficial. The technique is as follows:

1. Lie on your back, preferably on a gym mat.
2. Take a regular breath in.
3. Sharp exhale.
4. Close the vocal cords.
5. Attempt to “inhale”.
6. “Exhale”.

As a result of step #5, externally the stomach appears flatter and it seems as if it somehow influences body shaping. However, this is just an illusion. In fact, the stomach becomes flat only due to pulling it in with the diaphragm. Whether the stomach can be flattened with a postnatal vacuum becomes clearer when understanding the exercise mechanism.

There are also variations of the exercise performed while standing, sitting, and on all fours. The technique remains the same, but the movement of the internal organs changes slightly with the change in position, and therefore, the effect does too. If the ‘Vacuum’ exercise is done for the purpose of internal massage, changing positions will help diversify the effect and improve circulation over a larger area.

Some resources describe the vacuum technique with recommendations to suck in the stomach as much as possible, tensing the abdominal muscles. Such manipulations have nothing to do with the original vacuum, which, by the way, has its roots in yoga. When performed correctly, the abdominal muscles should be completely relaxed and should be drawn in solely by the ‘drawing in’ force of the air.

Performing the “Vacuum” exercise postpartum can be done as often as a woman’s time and desire allow – this breathing exercise will not cause harm. However, if the ultimate goal is a flat stomach, it is better not to waste time and enroll in an online postpartum recovery course.

As seen in the article, using a vacuum for body contouring is a futile task. However, if a woman still attempts to flatten her stomach using the vacuum, there is nothing wrong with that – the beneficial effects can be felt in the gastrointestinal tract, circulation, prevention of varicose veins, and elimination of constipation.