Stomach Vacuum
Muscles worked
Instructions
- 1To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
- 2Now 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.
- 3One 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.
- 4Once 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.
- 5Repeat for the recommended amount of sets.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Stomach Vacuum
The stomach vacuum is an isometric isolation exercise that targets the transverse abdominis, the deep core muscle responsible for a flat, supported belly. Standing with your hands on your hips, you exhale fully while pulling your stomach in as much as possible, then hold that contraction for several seconds. Unlike classic exercises such as the crunch that work the rectus abdominis, the vacuum trains deep core bracing and posture. It's a discreet exercise you can do anywhere with no equipment, popular in physical prep and aesthetic training. It takes practice to really feel the transverse contracting.
check_circleBenefits
- check_circleStrengthens the transverse abdominis, a deep core muscle
- check_circleImproves posture and abdominal support
- check_circleDoable anywhere, no equipment needed
- check_circleEffectively complements rectus abdominis training
lightbulbExecution tips
- lightbulbExhale fully before pulling your stomach in
- lightbulbVisualize your navel moving toward your spine
- lightbulbBreathe normally while holding the contraction
- lightbulbProgress gradually toward longer holds
warningCommon mistakes
- warningPulling the stomach in without exhaling fully first
- warningCompletely holding your breath during the hold
- warningArching the lower back to compensate
- warningTrying to hold too long too soon without progression
helpFrequently asked questions
What is the stomach vacuum actually for?expand_more
It strengthens the transverse abdominis, a deep muscle key to core bracing and good posture, rarely trained by classic ab exercises.
Can you do it every day?expand_more
Yes, it's a light isometric exercise you can practice daily, for example in the morning on an empty stomach.
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