Stomach Vacuum

CoreBodyweight

The abdominal vacuum is a static exercise that targets the deep transverse abdominis. It builds conscious control over intra-abdominal pressure and helps pull in the stomach wall.

How to do it

1Stand tall, bend your knees slightly, and place your hands on your hips or thighs.

2Take a deep breath in through your nose, filling your lungs completely.

3Exhale completely through your mouth, pushing all the air out of your lungs.

4Pull your belly button in and up under your ribcage.

5Hold this position for the target time without taking a breath.

6Relax your stomach muscles and take a slow, controlled breath.

Common mistakes

Trying to suck in your stomach while inhaling instead of holding your breath after a full exhale.

Rounding your upper back excessively while holding the vacuum.

Gasping for air or inhaling too sharply immediately after releasing the hold.

Breathing

Perform the exercise on a complete breath hold after exhaling. Once finished, return to a steady, natural breathing rhythm.

Make it harder or easier

To make it easier to learn, practice lying on your back with your knees bent.

To make it harder, gradually increase the duration of the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.