Stomach Vacuum

Muscles Worked

The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Stomach Vacuum

1. 1

   To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.

2. 2

   Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.

3. 3

   One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.

4. 4

   Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.

5. 5

   Repeat for the recommended amount of sets.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.

Similar Exercises

3/4 Sit-Up

beginner abdominals

Ab Crunch Machine

intermediate abdominals

Ab Roller

intermediate abdominals

Advanced Kettlebell Windmill

intermediate abdominals

Air Bike

beginner abdominals

Alternate Heel Touchers

beginner abdominals

Frequently Asked Questions