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Exercises>Stomach Vacuum
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Stomach Vacuum

AbsBodyweight

Description

  1. Starting position: Lie flat on your back with knees bent, feet flat on the floor (or stand/sit upright).
  2. Exhalation: Fully exhale all the air from your lungs through your mouth.
  3. Contraction: Draw your navel in towards your spine as far as possible, pulling your stomach inward and up under your ribcage.
  4. Hold: Hold this isometric contraction without breathing for 10 to 20 seconds.
  5. Release: Slowly inhale through your nose to release the tension and relax your abdominals.
  6. Repeat: Rest briefly and perform the desired number of sets.

Muscles

Front
Back

Primary muscles

  • Abs (rectus abdominis)

Secondary muscles

  • Obliques

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: TimoteoG, gemini, Khp412). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).