Practice the "stomach vacuum" (abdominal aspiration) to strengthen the abdominal core, slim the waist, and achieve a flat stomach.

mixed

The "stomach vacuum" exercise relies on abdominal aspiration to target the transverse abdominis, the deep sheath of our waist. A study conducted by Lee et al.

noli's read

The "stomach vacuum" exercise relies on abdominal aspiration to target the transverse abdominis, the deep sheath of our waist. A study conducted by Lee et al. in the Journal of Physical Therapy Science (comparative physical measurements) confirms that this technique very effectively activates this stabilizing muscle. However, the effect of localized "fat loss" often hoped for is scientifically refuted, as no exercise can target adipose reduction in a specific area. Where science validates the practice is in the improvement of postural tone: a strengthened transverse muscle holds the viscera better and straightens the torso, naturally offering the appearance of a flatter stomach. It is therefore an excellent strengthening and control movement, even if it must be accompanied by overall health habits to durably alter one's silhouette.

the sources

Claimed by Tiboinshape. Noli grades the claim, never the person.

Decoded by Noli · July 14, 2026 · the original post

What the graded evidence says

Evidence: A-

Effect: localized fat change in trained vs untrained/contralateral limb (spot reduction) — pooled Hedges' g = -0.03 (95% CI -0.10 to 0.05), 13 studies, n=1158: no spot reduction
Measured on: healthy adults, both sexes, ages 14-71

Targeted 'fat-burning' exercises for a specific area are a myth; the evidence consistently shows fat loss is systemic, not local.

Tiboinshape in the Register88 claims graded · solidity 75/100See their record →