Vacuums can be a tough exercise to master, but offer amazing benefits once you are able to master them and perform them a few times per week.
These benefits include:
1. Smaller waist circumference
2. Better waist control/activation
3. Stronger core/injury prevention
4. Can reduce back pain Start with 2-3 set of 10-15 seconds a couple of times per week. Just like any muscle, work on adding volume over time.
So, you may end up doing 3-5 sets of 15-20 seconds (or as long as you can hold your breath), as maintenance.
Vacuums are best performed first thing in the morning on an empty stomach.
But, do them whenever you can perform them regularly -just like any other exercise.
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