Stomach Vacuum
Tone your core with Stomach Vacuum! Strengthens abs & improves posture. A simple exercise you can do anywhere.
The Stomach Vacuum mainly works the core. No equipment needed: it uses just your bodyweight.
Stomach Vacuum Muscles Worked
Primary
Deep Core (transverse abdominis)
Secondary
Obliques; Abdominals (rectus abdominis)
Stomach Vacuum Variations and Alternatives
How to do the Stomach Vacuum
Stand with your feet shoulder-width apart for stability.
Take a few deep breaths and relax your body.
Exhale all the air out of your lungs completely.
After exhaling, suck in your stomach as much as possible. Imagine trying to bring your navel all the way back to your spine.
Hold the "vacuum" position for as long as you can. It's essential to maintain a normal breathing pattern while keeping the stomach sucked in. Beginners might start with a few seconds and gradually increase the duration with practice.
Release the vacuum and breathe normally for a few seconds.
Repeat the exercise as necessary. Aim for multiple sets of holding the vacuum, with relaxation periods in between.
Remember to perform the exercise with good form and to avoid straining yourself too much, especially when starting out. It may help to perform in front of a mirror to monitor your form.
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Stomach Vacuum FAQs
What muscles does the Stomach Vacuum work?
The Stomach Vacuum mainly works the core. The main muscles are the transverse abdominis.
What equipment do you need for the Stomach Vacuum?
None. The Stomach Vacuum is a bodyweight exercise, so you can do it anywhere.
What are some Stomach Vacuum variations and alternatives?
Similar exercises include the Kneeling Abdominal Draw, Training Level 1, Abdominal Stretch and Hanging Hollow Hold.
Training calculators
Work out the numbers behind your training before your next session.