Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

Habits... and sucking in.

3/6/2012

Habits die hard... with mindfulness and awareness. When it comes to pelvic health, learning to tune into those automatic circuits will allow the body and mind to stop the dysfunction cycle and create healthy patterns.

Take for instance sucking in the stomach. Many people that I see in my clinic with pelvic floor dysfunction also have a habit of sucking in their tummy.

Sucking in may be sexy in a swim suit, but this upward force of the diaphragm opposes our natural downward necessary functions like: digestion, elimination, menstruation, circulation and birth.

Not too sexy when you bloat, can’t poop, have menstrual cramps, and need to have a c-section.

So, let’s do a habit check: are you sucking in right now?

Many of us have been sucking in so long that we don’t even realize it. So, check again. Go to the mirror and lift up your shirt. If your are sucking in, you will see an upward pull of your abdominals at the bottom of the ribs.

This is sucking in. See how there is an upward pull and the ribs stick out.

This is the abdomen relaxed. Notice no upward pull.

Many people mistake sucking in for contracting their “core”. A contraction of the deep abdominal muscle, the transversus abdominus, is inward toward the spine, not upward.

In order to regain the optimal function of our “core”, sucking in needs to stop. Practice an abdominal release on your hands and knees. Feel the tummy relax and drop toward the floor. It may feel uncomfortable at first as the diaphragm relaxes back to its natural position. Start to become aware of how often you suck in during the day, and let it go. You can break the habit!

Starting position on hands and knees.

Allow the abdomen to relax. Feel the tummy drop to the floor.

43 Comments

Barbara Loomis link

3/6/2012 07:26:24 am

Great post Susan! The pictures are very helpful.

wendy powell link

3/7/2012 01:39:05 am

This is great - so important to *get* the difference between 'engaging the core' & just sucking in... I blogged on this just this week too! Great blog, thanks :)

Susan Mclaughlin

3/7/2012 02:32:12 am

Thanks Wendy. Great website and service. Where are you located?

3/7/2012 02:52:31 am

Thanks Susan! I am in the UK, but my program sells globally (digital PDF & video format). I have a licensed team of trainers operating in & around London.
Great to connect with you :)

Kim Vopni link

3/8/2012 03:27:22 am

Hi Susan,

great post - thanks! Do you have any opinions on hypopressive exercises?

thanks!

Susan McLaughlin

3/8/2012 06:50:13 am

Kim,
Thanks for your comment. Honestly I didn't know what hypopressive exercises were and I had to look it up. From the 3 research papers that I reviewed, when compared to pelvic floor contractions there appeared to be no statistical difference in strength, endurance or surface area of the pelvic floor. From an alignment perspective, I would not be a proponent of the hypopressive exercises. The abdominal muscles are most effective at force generation when the skeletal markers are in alignment: the pubic bone, the anterior superior iliac spine and the bottom of the ribs. Here is a great blog from my mentor, Katy Bowman, where she explains pressure more in depth: http://www.alignedandwell.com/?p=3386&option=com_wordpress&Itemid=223

Hope this helps, Susan

3/9/2012 01:09:37 pm

Thanks Susan. I had asked Katy about it - she said it was similar to udiyana bandha in yoga... I am keeping my eye on the people talking about it/using it. It is tough to do (of course I tried it - I have to try everything!) I am just trying to gather insight from others. Appreciate your input very much - thank you!

Claire

3/9/2012 05:02:36 pm

So whats the alternative to sucking in - its the only way that my 3 babies worth of Mummy tummy isn't all over the place. i feel slim with my tummy pulled in and fat and bloated when I let it all hang out.

So what do i need to do?

3/10/2012 12:15:57 am

Claire,
The alternative would be first to let your muscles start working for you by releasing that upward pressure. The suction created does not allow the muscle to work properly. Fat hangs around in areas where muscles are not in use. The muscles may not be in use due to alignment issues, tightness, etc. The best way to lose the fat in the abdomen is to start lengthening the muscles of the torso: obliques, psoas, transversus abdominus. Here is a great blog post by Katy Bowman to show you how to do this:
http://www.alignedandwell.com/?p=821&option=com_wordpress&Itemid=223

See if you can start paying attention to where your ribs are in relation to your pelvis. By keeping the ribs in the same plane as the pelvis, the attachment sites of the abdominal muscles are in alignment and the muscles will be ready for use.
Have fun with the twist! susan

Yvonne

8/13/2012 10:16:08 am

Could you update that link to Katy's blog since it's been updated? Thanks!

Susan

8/13/2012 10:29:02 am

Yvonne,
Here is the link. Thanks for letting me know. I forgot that she has updated the blog and the old links don't work. Here it is:
http://www.alignedandwell.com/katysays/the-best-abdominal-exercise-youre-not-doing/

Paula in NC

2/14/2013 05:08:23 am

Hi Susan,

I've been reading Katy's blog and also found yours. This is such great information! I'm trying to follow directions as well as I can, as I have prolapse and have been offered a hysterectomy to "fix" things, and I've also been directed to do more Kegels. I'd rather pass on the surgery and the Kegels aren't working. Now I know why!

While I'm working on my posture and the lower body stretches and squatting, I also want to work on my TVAs. Your pictures are really helpful, and I've been doing the twist in the link for Katy's blog. (It feels great, but I have some distance to cover!)

My question is two parts: first, can just twisting like that really give enough strength to the TVA muscles that my stomach will stop flopping out? Because now that I've stopped "sucking in" I've got quite the belly! Second, if it's not enough by itself, what can I do that won't create downward pressure or other problems?

Last question - do you do skype appointments? There is no one that I can find locally who has expertise in Restorative Exercise.

Thanks so much!

2/14/2013 08:51:56 am

Claire,
The twist is not necessarily "strengthening" the TVA, rather lengthening it to get it to the appropriate position. When the muscle is at its appropriate length it is able to "turn on" more effectively which transfers into improved metabolism. When a muscle is not functioning well there is less generation of activity/heat. This sends a signal to insulate and protection to the area by accumulation of fat.
Have you read my lower body progression blog. It gives a sequence that you can perform to minimize downward pressures;

http://www.alignintegrationandmovement.com/1/post/2012/07/engage-your-core-lower-body-progression.html

This blog might give you some answers.

I do skype sessions. Let me know if you are interested.

Best, Susan

kennet

4/5/2013 08:05:37 am

Hi... i was obese and i suck in my stomach all the times. so i don't look fat. now im back to normal... very low body fat percentage.... and i still suck in my tummy all the times...but when i look in the mirror i can see my lower ribs sticking out too much.. i can see it even when im relaxed or when laying on my back it sticks out too much... so if i dont suck in my tummy will my gonna be back in normal??? or how can i make it stop sticking out???

excuse my english

4/7/2013 01:53:31 am

Kennet,
Thank you for your response. If you are not sucking in your tummy and your ribs flare out, more than likely the diaphragm is tight. You may want to get some massage or myofascial work to help release the diaphragm. Best, Susan

christina mroz link

5/1/2013 11:57:18 am

Great blog. I teach the Holy Yogalates program and it is so difficult for people to understand and then practice proper core engagement.

alison swift

12/21/2013 06:16:23 am

So, is it okay to use the TVA to flatten my tummy pooch as long as I'm not sucking it up? I'm working on alignment as per Katy Bowman and such. Is this a anterior pelvis tilt issue? On a side note, Child's pose is hard to do for me. Jill Miller's core integration is awesome too.

Susn

12/22/2013 02:19:19 am

Alison,
Ideally we shouldn't have to contract the abdominal wall consciously at any time. It should engage inherently just like our quads and hamstrings do when we walk. A constant contraction, even if you are not sucking up, does not allow the muscles to be at its resting length for optimal force generation and central core stability. It's ok to train the TVA to engage in potentially challenging tasks like bending forward, lunging, squatting, etc. however, it is not good to keep the TVA engaged all day.
You ask is this an anterior tilt issue? Is what an ant. pelvic tilt issue? That is unclear in your question.
Jill Miller is awesome, I am glad you like her DVD.

Best, Susan

Daryll

3/29/2014 12:17:07 pm

Finally, saw a very helpful guide to stop sucking in my stomach. I just became concern about this recently when I notice that I kind of having a weak core while lifting weights and not fully getting rid of my fats on my stomach. This sucking in stomach thing has just become my habit since I was a kid and I'm now 20, 2 months from now and I'm going 21. Realize that I've been doing this thing for like 3/4 of my life and I now want to fix this since I'm already getting older and am lifting weights to have a good posture. Hopefully, I'll be able to relax my stomach eventually but for now, I'm just trying what works for me but I'll add this to my regimen. I've figured out to myself that when I do chest out, it somehow help my stomach get a relaxation but my back hurts a little maybe because I'm not used to do this so I'm trying my best to keep this up until my stomach if fully relax.

9/13/2014 02:04:38 am

Daryll,
Sorry for the late reply, I just saw this. Try not not to lift your chest out, that will just cause other problem like you have already noticed with the back pain.
Maybe you can just start simple: lying on your back and breathing gently into your tummy. When you feel comfortable with that you can practice how to let your stomach relax in sitting. Then progress to standing. Start with the easiest and then go to the hardest.

Hope that helps, Susan

Fion link

9/12/2014 06:21:23 pm

Hi Susan

So is it possible to isolate the contraction of the transverse versus rectus abdominis? If the answer is yes, how do you just activate the transverse? I have read your post on how to contract transverse abdominis and have seen the pictures. But what must I do to activate it right?

Many thanks & looking forward to your advice.

Fion

9/13/2014 02:10:11 am

Fion,

Functionally, all of the abdominal muscles are working together to create movement and stability, so really it is impossible to purely isolate a muscle. One way to bias the transversus is to perform a "shh" or "hiss". Try it, and Notice how your abdominal area naturally draws in and tenses. I really like to have people use this in the beginning to assist the muscle during a functional movement like a bend, or a lift.

Hope that helps, Susan

Fion

9/13/2014 12:44:32 pm

Hi Susan

Many thanks for your tips. It is certainly helpful. I can feel contraction of the abdominal muscles when producing the sound during breathing out.

So if we do a double leg lift as in your picture showing us how to engage the transversus abdominis, can I safely say that it is natural to engage both transversus and rectus at the same time?

Thank you.

Fion

9/14/2014 04:52:14 am

Fion,

Yes, all of the abdominal muscle will contract! When you lift both legs in the air, and the abdomen pooches out like a bread loaf, that is a sign that the transversus abdominis is not activating properly.

Susan

9/13/2014 12:44:43 pm

Katia

12/29/2014 05:49:00 pm

Hi Susan :),
In Pilates we are instructed to keep the abs in as much as possible throughout the lesson and breath laterally to the rib cage.
So it's ok then I guess during the lesson to have this contraction (sucking in) as long as I make sure I pull my TA in and not also up?? :)
Thanks a lot!! :)

1/5/2015 03:39:33 am

Katia,
Ideally we shouldn't have to consciously hold or contract the TVA: it should automatically kick in as needed. What happens when you don't keep the abs in, have you tried that?
Susan

niki

1/8/2015 11:15:06 pm

Hello iv been trying to research why i seem to throw my back out every time i try and suck in my belly, i was always under he impression you were suppose to in order to get a flat belly but every time i do i throw my lower back out.I work out 5 days a week and have never hurt my back, is it common to throw your lower back outta wack when you suck in your belly.

1/8/2015 11:31:31 pm

Niki,
When you suck in, you are tightening (shortening) your deep abdominal muscle and stretching (lengthening) your diaphragm. Maybe there is tension in your diaphragm and it has a difficult time lengthening. You may have the sensation of "throwing your back out" because the back part of the diapragm attaches to the first few lumbar vertebrae. So sucking in may create a type of strain or pull to your diaphragm and it triggers back pain for you.
Just a thought.
Sucking in is not a healthy habit.

Susan

Devon

3/14/2016 06:10:01 pm

I am currently suffering from constantly sucking in my gut (for as long as I can remember). I'm 32 yrs old, had 3 kids in the past five years and anxiety issues, I feel like I can't get a deep breath... and also can't seem to kick my habit of sucking in. I know my core is weak... this post encourages me! Is there a workout DVD or something that you would recommend to help me break the habit? I am miserable. Poor sleep, fatigued all day and feeling a bit hopeless that I won't be able to break this horrible habit. When I actually consciously let me my stomach relax... it is uncomfortable... so I have to suck in... but then it just exacerbates the issue.

3/15/2016 08:56:20 am

Hi Devon,
I don't know of a "workout DVD" that would be helpful. The most helpful exercise for this would be BREATHING. Give yourself 5-10 in a comfortable position to notice your breathing allowing your abdominals to rise and fall. Don't force or effort just allow the movement to happen. If you can't relax and allow the motion to happen in the beginning that it ok. It will come. Practice. Practice. Practice and allow.
Best, Susan

Dee link

6/17/2016 01:12:57 am

Hi, I used to think that I was the only person who sucked it and thought my life was so painful. But my problem goes back to when I was a teenager, well before I even had kids. I've had a pot belly due to malnutrition since I was a kid. Then I kind of grew up with this belly that I had to constantly suck it. I did exercises but none of them seem to work. So technically I've had to hold it all in my entire life so that my belly didn't look pregnant (it looked 9 months pregnant when I didn't suck in) in contrast to the rest of my slim physique. I've also check for diastasis recti, but didn't find any. I wish there were a way to be finally rid of this pain.
My tummy after having babies , believe it or not, has actually gone done a bit, it's become flabbier, but at the same time more difficult to suck it. Nobody has ever been able to diagnose or even help a little with this problem, and I keep throwing it everywhere on the internet in the hopes that someone, some day might be able to help me and I might finally be able to experience what a flat belly feels like for the first time in my life.

6/17/2016 01:50:53 pm

Hi Dee,
Well it sounds like from your history you have some digestive things that would be helpful to work through as well as the muscular tension that you are describing. What is keeping you from just letting go and not holding in? Have you thought about doing an experiment? What would it be like if you stopped sucking in, paid attention to your breathing allowing your abdominal wall to lengthen on inhale/shorten on exhale, did abdominal releases like side stretches and rotations, walked everyday? How would your body change if you gave yourself 3-6 months to do this? Susan

Dee

6/20/2016 12:10:22 am

Thank for the response. Believe me I have tried all that. I can't let go because I look 9 months pregnant. I have tried all kinds of exrcise, I tried supplementing with calcium and vitamin D because a defieciency of that causes a distended abdomen in childhood, but in this age I guess it doesn't help. I'm actually a belly breather so there's nothing wrong with that. I've done all kinds of exercises, done pretty much all I could, yet I still chose not to be defeated and still strive to find a cure. I just can't figure out why this is happening, even the doctors don't know why it is. My belly is distended like a balloon, but it is not bloated at all, I have no gas issues, it's soft, it's just out of shape and been that way since I can remember, and I know it has to do with malnutrition because as a child I was malnourished.

Max

5/1/2017 07:55:04 pm

How do you recommend fixing flared ribs?
Would it be the bolstered psoas releases and using the balls to release the upper back and shoulder musculature?

5/2/2017 01:49:50 pm

Hi Max

Yes, that is a great start! Biggest game changer is breathing. Susan

Whitney

7/26/2020 10:24:12 pm

Hi Susan, I read the blog and the comments. My situation just started bothering me so I had to search about what I can do to stop holding my stomach in. I had my 2 kids young at 16 and again at 18. My stomach was somewhat flat after my kids but i always sucked in so it’s a now uncontrollable daily habit. I started gaining weight after trucking school. I stopped driving because my weight was still going up.I’m 30 now, I was able to lose ten pounds When i was pregnant almost two years ago. I’m trying to change my diet and I wear a waist trainer sometimes

Crystal

8/18/2020 05:30:58 am

Hi I have been sucking in my gut for over 9years and now that I'm trying to quick it's hard. I can't stand for long periods without getting tired if I don't suck in my stomach.

Chad link

9/13/2020 03:05:14 am

I've been dealing with a bloated stomach for almost 14 yrs now. I have no gastro symptoms besides the constant bloating/distention. I have horrible anxiety and I notice I hold my stomach in alot so I've tried to stop that. Probably been holding my stomach in before I even began to notice the bloating. The problem is not inhaling and letting my abdomen inflate my problem is exhaling. My abdomen doesn't deflate at all when I exhale. It's so uncomfortable standing in one spot because the distention is so bad and it feels like my belly has a balloon in it. Its ruining my life. I'm a very physically fit guy. I do cardio, weight train and work a very physical job in an hot iron foundry where I get plenty of physical activity daily. I should be chiseled like I used to be. I believe my anxiety is throwing my whole body out of whack and preventing me from being whom I should be and the biggest motivator of my anxiety is my distention. Only time I breathe comfortably is laying across my bed on my belly. In that position I can exhale with no problem. Its almost like having a waist trainer on(I've never worn one just guessing having your belly wrapped up would make it easier to exhale standing). I want to breathe normal again like I use to not only when lying on my stomach, running or weight training. Even walking now is difficult because of my breathing. My stomach stays in an inhalation position. I can force my stomach in on exhalation standing but I have to consciously do that and that's not natural. Sorry so long. What can I do. I do think I can fix my anxiety until I fix this distention which causes me to hold my stomach in and take short breaths. Any advice would help. Thanks in advance

Christy

12/15/2020 11:05:12 pm

I've had back pain for years (im 21)and a couple years ago (18) I went to see a physical therapist who told me I had a hip discrepancy when for awhile I was told I had a leg length discrepancy (I also have moderate scoliosis) . We worked on my back and we worked on my core and I was taught how to pop my hips back in place by myself and strengthen that position. I havent seen that PT in years cause i went off to college in a different state. I noticed recently that I have trouble breathing to my stomach. And just now, I freaked out when I realized relaxing my tummy muscles meant emmence pain in my chest and ribs. Not to mention light headed was cause I cant breathe! Im really freaking out right now because I remember my PT mentioning my pelvic floor might be misaligned but I didn't want her to check cause I didn't know what that meant.
Is this cause for immediate concern? Does this even have to do with the pelvic floor? Are there other articles like this yall recommend? I dont have money right now but should I go see a doctor? What can I do? Any advice? Thanks.

Alex

4/19/2021 02:04:52 pm

So what if I am constantly holding my core in? Like to let it out it feels uncomfortable. Is that normal? I don’t do it on purpose and never have thought about doing it constantly. Just to make it clear I’m not sucking in, I thought I was until I read this post.

Nishad Jiwa

5/14/2022 03:41:45 pm

Something is wrong inside. I feel like something is stuck under my left rib and I have no relief at all. It does temporarily go away after a bowel movement but it feels swollen and inflamed inside. It also feels like a side stitch and my sides are being sucked in. I can hardly eat, lost 50 lbs in 6 weeks unintentionally, dealing with constipation, anus rectum area tight, and my muscles, colon, diaphram are not releasing or contracting properluly or normally. I was recently diagnosed with hiatal and umbilical hernia. Not sure what to do...thanks.

hunterrr link

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Habits... and sucking in.

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