Practice the "stomach vacuum" (abdominal vacuum exercise) to strengthen the deep transverse abdominal muscle, slim the waist, and combat abdominal sagging.

mixed

The "stomach vacuum" is a highly effective breathing exercise for engaging the transverse abdominis, which acts as a natural corset around the waist.

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The "stomach vacuum" is a highly effective breathing exercise for engaging the transverse abdominis, which acts as a natural corset around the waist. A study using imaging and muscle measurements (Chanthapetch et al., 2009) confirms that this vacuum technique intensely activates this deep muscle. Furthermore, an expert review on physical preparation (Rebullido & Chulvi-Medrano, 2020) validates its utility for improving posture and body maintenance. However, the idea that this exercise can locally burn belly fat is scientifically unfounded, as spot fat reduction remains a fitness myth. Finally, although it improves resting muscle tone to provide a flatter visual appearance, there is no evidence that it can directly eliminate bloating related to digestion.

the sources

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

Decoded by Noli · July 13, 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 →