Stomach Vacuum

A beginner stretching exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Stomach Vacuum

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Now 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.
One 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.
Once 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.
Repeat for the recommended amount of sets.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Stomach Vacuum

Questions

What muscles does the Stomach Vacuum work?

Mainly the abs.

Is the Stomach Vacuum good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Stomach Vacuum?

Good alternatives that train the abs: Scissor Kick, Seated Overhead Stretch, Toe Touchers or Lower Back Curl.

How many sets and reps of the Stomach Vacuum should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).