Holding in your stomach, also known as stomach vacuuming, involves contracting your abdominal muscles and drawing your belly button in towards your spine. This can create a flatter, more toned appearance of the midsection. Many people hold in their stomachs instinctively when trying to appear thinner, such as when taking a photo. However, constantly holding in your stomach throughout the day can have negative effects on your health and body over time.
Why People Hold Their Stomachs In
There are a few key reasons why people habitually hold in their stomachs:
- To appear thinner or hide abdominal fat
- To improve posture and tighten core muscles
- Out of habit or instinct around others
- To fit into clothes that are too tight
Sucking in the stomach activates the transverse abdominis, the deepest abdominal muscle that wraps around the torso. This can make the waist appear significantly smaller. For those with abdominal fat, holding in the stomach can be an easy fix to look leaner temporarily.
People may hold their stomach after hearing the cue to “suck it in!” when having their picture taken. It can become an automatic habit around others. Those with poor posture may also try to overcompensate by pulling in their stomach too much.
Others with weight gain may continue wearing the same size clothes and hold in their stomach to button pants or zip up dresses.
Short Term Effects of Stomach Holding
In the short term, holding in your stomach can:
- Make waist appear smaller
- Engage and strengthen core muscles
- Improve posture
- Relieve minor back pain temporarily
Sucking in the abdominal muscles does activate and strengthen the inner and outer abs, obliques, and transverse abdominis. It can improve posture by pulling the pelvis into alignment and taking pressure off the lower back. These factors can provide temporary relief in the moment for minor back aches.
However, any benefits are typically limited to the short term while actively holding in the stomach. They do not continue after releasing the contraction.
Long Term Effects of Stomach Holding
Over time, constantly sucking in and contracting the abdominal muscles can negatively impact:
- Core strength and muscle function
- Posture
- Breathing patterns
- Pelvic floor
- Gastrointestinal function
- Lower back pain
Weakens Core Strength
Even though stomach holding engages the core, keeping these muscles contracted for prolonged periods can actually weaken them over time. The muscles remain shortened and do not go through the full range of motion needed to support the spine and strengthen the core.
This is especially true for the innermost transverse abdominis muscle. Constant contraction does not allow it to fully expand between engaging. This makes it more difficult for the transverse abdominis to properly stabilize the lower back during movement.
Weakening the core muscles can increase risk for poor posture, back pain, and injury. It also makes it harder to strengthen the core effectively with exercise.
Tightens Muscles and Impacts Posture
Chronically tightened abdominal muscles can develop trigger points and restrict proper mobility of the spine. The shoulders may compensate by rolling forward. This leads to muscle imbalances that strain the middle and upper back.
Over time, holding in the stomach too much trains the posture toward an excessive arch in the lower back. This hyperlordosis curves the spine unnaturally, placing pressure on the lumbar vertebrae and discs.
The strain from slouching can sap energy levels and cause nagging back discomfort. Rounded shoulders and head forward posture become more pronounced.
Alters Breathing Patterns
Contracting the abdominal muscles makes it more difficult to breathe deeply into the belly. Short, shallow chest breathing becomes the default pattern when stomach holding is constant.
This reduces oxygen intake compared to normal abdominal breathing. The body may feel tense or anxious from inadequate deep breaths. Shallow breathing activates the sympathetic nervous system and fuels emotional stress.
Weakens Pelvic Floor
The pelvic floor muscles work synchronously with the deep core muscles, including the transverse abdominis. Constantly drawing the belly button toward the spine over-shortens these muscles.
This prevents full relaxation and coordination of the pelvic floor. Weakness, imbalance, and pelvic floor dysfunction can develop over time. Symptoms may include urinary incontinence, constipation, pain, and impaired sexual function.
Impairs GI Function
The digestive organs rely on open space within the abdomen to perform their functions. Excessive pulling in and tightening of the abdominal wall changes the intra-abdominal pressure.
This can restrict motion of the diaphragm and commune the digestive tract. It may lead to slow transit constipation, bloating, reflux, and poor nutrient absorption. Those with irritable bowel syndrome (IBS) often find their symptoms aggravated by stomach holding.
Increases Lower Back Pain
While stomach holding may temporarily relieve minor back tension, chronic tightness tends to increase lower back pain over time.
The spine loses its natural alignment and weight distribution if core muscles cannot relax between contractions. Slouching posture adds more pressure. Chronic tightness and spasms develop in the low back muscles as they fatigue from overcompensation.
Discs, facet joints, sacroiliac joints, and nerves strain under excessive load. This worsens back pain and heightens risk for injury. Those with existing back injuries or disc problems may find their condition aggravated by habitual stomach holding.
Who is at Risk for Health Effects?
Certain individuals are more likely to experience negative impacts from sucking in their stomach, including:
- Those with pre-existing back injuries
- Women with pelvic floor dysfunction
- Pregnant women
- Those with poor posture
- People with anxiety disorders or chronic stress
- Individuals with abdominal obesity
- People with irritable bowel syndrome or constipation
- The elderly
- Athletes in repetitive rotation sports like golf or tennis
However, even young healthy individuals can develop muscle imbalances and pain over years of stomach holding. Breaking this habitual contraction takes consistent mind-body awareness.
Healthy Alternatives to Constant Stomach Holding
Here are some tips to avoid the negative impacts of stomach holding:
- Wear comfortable, loose clothing that fits your natural waist and allows room to breathe
- Engage in full core strengthening exercises like planks or deadbugs
- Be mindful of posture and do seated torso twists to mobilize the spine
- Practice deep belly breathing to relax the abdominal wall
- Consider speaking to a physical therapist about core stability
- Focus on self-acceptance and body positivity to reduce instinctual holding
While momentarily engaging the core can be beneficial, constantly sucking in and contracting the abdominal muscles should be avoided. Permitting full relaxation and range of motion is crucial for mobility, strength, and pain-free movement long term.
Conclusion
Constantly holding in your stomach may seem harmless on the surface. But over time, this habitual contraction can weaken core muscles, alter posture, restrict breathing, strain the back, and cause gastrointestinal issues.
Mindfulness, proper core exercises, and learning to breathe deeply into the belly while relaxing the abdominal wall can help break this common pattern. Targeted strengthening helps build core stability without the strain of chronic tightness.
Letting go of the instinct to look thinner by holding in the stomach all day allows the body to function properly. With self-care and a healthy lifestyle, the midsection can become naturally toned and strong.