Weight loss coach reveals how to get a ‘snatched’ waist with STOMACH VACUUM exercises – claiming the simple contractions work BETTER than sit-ups or crunches
- Mia Adora, 37, from California, has more than 200,000 followers on TikTok
- The mom went viral after showing how she does her stomach vacuum exercises
- The isometric contraction targets the transverse abdominis muscle
A weight loss coach has lifted the lid on her go-to stomach exercise for keeping her waistline ‘snatched,’ saying she wishes she knew about it years ago.
Mia Adora, 37, from Los Angeles, California, is known as @miaadorabeauty on TikTok, where she shares videos about hormones, weight loss, and gut health with her 200,000 followers.
The retired nurse and mother of four recently went viral after she demonstrated how she does her stomach vacuum exercises — an isometric contraction that targets the transverse abdominis muscle.
‘Before I break my fast this morning, I want to do my stomach vacuums because it’s always best to do it first thing in the morning before you eat,’ she told viewers.
Mia Adora, 37, from Los Angeles, California, went viral on TikTok after she demonstrated how she does her stomach vacuum exercises – an isometric contraction that targets the transverse abdominis muscle
Mia placed her hands on her hips and slowly drew in her lower abs by contracting her abdominal muscles
She continued to breathe normally while pulling her stomach in towards your spine. She held the position for 20 seconds before releasing
‘This is so much better for you than crunches and sit-ups. It is something I wish I would have learned so long ago, but this is how you get a nice, tight, snatched waistline.’
Mia placed her hands on her hips and slowly drew in her lower abs by contracting her abdominal muscles. She held the position for 20 seconds before releasing.
She did the exercise standing up in her bathroom, but it can also be done while sitting, kneeling, or lying down.
‘You’re practicing pulling your belly button into your back, and you have to train your muscles to do this. I have practiced this for a long time,’ she explained.
‘At the beginning, your core is gonna feel super weak, especially if you’ve had babies or you’ve had any sort of abdominal surgery.’
You should continue to breathe normally while pulling your stomach in towards your spine.
Holding your breath during the exercise is a sign you’re ‘sucking in’ and not contracting your transversus abdominis, according to Healthline.
Way better than crunchies and sit ups to snatch your waistline ✅ . Something I wish I learned long ago after 4 babies in 5 years and gave myself an umbilical hernia from doing so many crunchies postpartum😫. Try doing 10 stomach vacuums for 30 days straight for my free Yummy Mommy Challenge (check my last post on what to do daily to lose weight)! Lets go 💪🏽 🔥 #momsoftiktok #stomachvaccum #waistline #momlife #weightloss #postpartum #perimenopause #menopause #miaadorabeauty #hormones #bellyfat #getsnatched #stomachvacuuminthemorning
Mia repeated the exercise two more times, increasing the length of time she held the position by ten seconds during each round
‘Practice this. It will help snatch your waistline so much,’ the mother of four said
The video has been viewed more than 790,000 times and has received nearly 1,000 comments since it was posted
Mia repeated the exercise two more times, increasing the length of time she held the position by ten seconds during each round.
STANDING STOMACH VACUUM EXERCISE
Stand up straight and place your hands on your hips.
Breathe in through your nose and exhale out of your mouth.
As you exhale, slowly draw in your stomach by contracting your abdominal muscles.
Breathe normally as you hold the position for at least 20-30 seconds.
Repeat two to three times
‘If you’re doing a bunch of these crazy workouts in the gym, lifting weights with your core after you’ve had babies, it can actually make your core thicker, not thinner,’ she noted.
‘So this is really good, very healing to your transverse abdominis muscle.’
The coach was referring to mothers who are suffering from diastasis recti, a condition in which the large abdominal muscles separate.
Sit-ups, twists, and crunches are to be avoided if you have diastasis recti, according to Health.
Mia, who had four children in five years, shared in the caption that she gave herself ‘an umbilical hernia from doing so many crunchies postpartum.’
‘Practice this. It will help snatch your waistline so much,’ she concluded.
The video has been viewed more than 790,000 times and has received nearly 1,000 comments.
‘My grandma taught us since lil girls to “always pull your belly back a lil ALL day.” She had an hourglass her whole life,’ one person responded.
‘I think this is why I’ve never had a belly,’ another added. ‘I [have done] this out of anxiety my whole life.’
‘I’ve been doing it since I had children, sometimes I forget to do it then I feel a big difference so it’s a super good exercise,’ someone else agreed.
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