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Abdominals

Stomach Vacuum

Stomach Vacuum (Start)Stomach Vacuum (End)
LevelBeginnerEquipmentBodyweightMechanicIsolationForceStatic

An abdominal control exercise where you draw your belly in and hold to train the deep transverse abdominis.

Stretching
Primary musclesAbdominals

Setup

  1. 1Stand tall or kneel on all fours with a relaxed posture.
  2. 2Breathe out fully to empty your lungs.

How to perform

  1. 1Pull your belly button in toward your spine as far as you comfortably can.
  2. 2Hold the contraction for 10–20 seconds while breathing shallowly.
  3. 3Release slowly and rest for a few breaths.
  4. 4Repeat for several holds.

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