The exercise stomach vacuum primarily works the muscles Abdominals and secondarily works the muscles .

Proper Position Stand, sit, or kneel (quadruped position), depending on your preference. Keep your back straight and relax your shoulders. If standing, place your feet slightly apart at hip-width. Breathe normally to prepare for the exercise. Movement Exhale deeply to empty all the air from your lungs completely. Contract your abdominal muscles by pulling your stomach in as far as possible, as if trying to draw your navel toward your spine. Hold this contraction and position for as long as possible, breathing lightly if necessary. Slowly release and return to normal breathing. Repeat for the desired number of repetitions. Breathing Exhale completely to empty your lungs before pulling in your stomach. Breathe lightly and gently if needed during the contraction. Tips Focus on the transverse abdominal muscle, which is located deep within your core. Start with short durations (10 to 15 seconds) and gradually increase as you gain control. Perform this exercise on an empty stomach for greater comfort.

Proper Position Stand, sit, or kneel (quadruped position), depending on your preference. Keep your back straight and relax your shoulders. If standing, place your feet slightly apart at hip-width. Breathe normally to prepare for the exercise. Movement Exhale deeply to empty all the air from your lungs completely. Contract your abdominal muscles by pulling your stomach in as far as possible, as if trying to draw your navel toward your spine. Hold this contraction and position for as long as possible, breathing lightly if necessary. Slowly release and return to normal breathing. Repeat for the desired number of repetitions. Breathing Exhale completely to empty your lungs before pulling in your stomach. Breathe lightly and gently if needed during the contraction. Tips Focus on the transverse abdominal muscle, which is located deep within your core. Start with short durations (10 to 15 seconds) and gradually increase as you gain control. Perform this exercise on an empty stomach for greater comfort.

The exercise variants are: superman, spider plank, side plank up down, swiss ball plank, russian dumbbell twist, dragon flag, knees-to-elbows, toes-to-bar, twisted mountain climber.

The equipment needed for the exercise stomach vacuum is: Without equipment.

Stomach Vacuum - Exercise

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Instructions

Proper Position

Stand, sit, or kneel (quadruped position), depending on your preference.
Keep your back straight and relax your shoulders. If standing, place your feet slightly apart at hip-width.
Breathe normally to prepare for the exercise.

Movement

Exhale deeply to empty all the air from your lungs completely.
Contract your abdominal muscles by pulling your stomach in as far as possible, as if trying to draw your navel toward your spine.
Hold this contraction and position for as long as possible, breathing lightly if necessary.
Slowly release and return to normal breathing.
Repeat for the desired number of repetitions.

Breathing

Exhale completely to empty your lungs before pulling in your stomach.
Breathe lightly and gently if needed during the contraction.

Tips

Focus on the transverse abdominal muscle, which is located deep within your core.
Start with short durations (10 to 15 seconds) and gradually increase as you gain control.
Perform this exercise on an empty stomach for greater comfort.

Difficulty	Beginner
Focus	Isolation
Equipments	Without equipment
Sports	Bodybuilding Fitness
Categories	At home Upper body Core

Stomach vacuum

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Instructions