How can the vacuum pose benefit women?

The vacuum pose is beneficial for women, especially for new mothers, as it can significantly help tighten the midsection. Sal Di Stefano, a host on the Mind Pump Podcast, explains that this was his secret exercise for new moms when they wanted to flatten their stomachs after childbirth. He would have them perform vacuum poses, which involved drawing in the transverse abdominis (TVA) muscle. This often resulted in a tighter midsection and a reduction in waist size, even without losing additional body fat. The exercise strengthens the core and provides functional benefits by improving the ability to brace and support the spine [1].

Additionally, practicing the vacuum pose can rebuild connectivity to the TVA muscle, which often becomes atrophied and disconnected after pregnancy. Regular practice can help regain the flatness of the stomach which can be difficult to achieve through conventional abdominal exercises alone [2].