Stomach Vacuum

How to do the Stomach Vacuum

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. 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. 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. 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. Repeat for the recommended amount of sets.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Advanced Kettlebell Windmill Kettlebell Exercise Ball Crunch Exercise Ball Torso Rotation Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell

Common questions

What muscles does the Stomach Vacuum work?

The Stomach Vacuum primarily works the abs. Seated Overhead Stretch, Lower Back Curl, and Overhead Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Stomach Vacuum?

None — the Stomach Vacuum is bodyweight, so it works at home, in a hotel room or outdoors. Seated Overhead Stretch and Lower Back Curl also need nothing.

Is the Stomach Vacuum suitable for beginners?

Yes, the Stomach Vacuum is rated beginner. 22 harder options for the same muscle are catalogued.

Where should the Stomach Vacuum go in a workout?

Late — the Stomach Vacuum is isolation work, so it follows your compounds.

Similar exercises

Seated Overhead Stretch Bodyweight Lower Back Curl Bodyweight Overhead Stretch Bodyweight Plank Bodyweight Standing Lateral Stretch Bodyweight Scissor Kick Bodyweight