Stomach Vacuum
The stomach vacuum is a low-impact exercise that trains the transverse abdominis, helping to achieve a tighter, flatter stomach.
Instructions
- Stand straight with your feet shoulder-width apart and place your hands on your hips.
- Exhale completely, emptying your lungs of air.
- Suck in your stomach as much as possible, pulling your belly button towards your spine.
- Hold the contraction for 10-60 seconds while breathing shallowly.
- Release and relax, gradually increasing hold time with practice.
Common Mistakes to Avoid
- Not fully exhaling before starting the vacuum.
- Arching the back instead of pulling the belly button towards the spine.
- Holding breath instead of breathing shallowly during the vacuum.
Additional Information
| General | |
| Difficulty | beginner |
| Force | static |
| Mechanic | isolation |
| Equipment | body only |
| Muscle | abdominals |