Stomach Vacuum

Technique

How to perform Stomach Vacuum

1. Stand tall with your feet about shoulder-width apart and place your hands on your hips.
2. Exhale steadily as you draw your abdomen inward and upward beneath your rib cage.
3. Keep your spine and pelvis still while maintaining the abdominal contraction.
4. Hold for the prescribed time while breathing as steadily as the position allows.
5. Release the contraction gradually and return to a relaxed standing position.
6. Repeat for the prescribed sets.

Programming relevance

Muscles involved

Primary targets: Internal Oblique, External Oblique.