Stomach Vacuum
How to do the Stomach Vacuum with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Stomach Vacuum
- 1
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of sets.
Log it, see it on your body.
Every Stomach Vacuum set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Stomach Vacuum fits
The Stomach Vacuum shows up in training built around a specific goal. See how it fits:
More abs exercises
Stomach Vacuum: common questions
What muscles does the Stomach Vacuum work?
The Stomach Vacuum primarily works the Abs.
Is the Stomach Vacuum suitable for beginners?
Yes. The Stomach Vacuum is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Stomach Vacuum?
None. The Stomach Vacuum is a bodyweight exercise, so you can do it without any equipment.
Is the Stomach Vacuum a compound or isolation exercise?
The Stomach Vacuum is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Stomach Vacuum with correct form?
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position. Follow the full step-by-step above for the complete movement.
Log your Stomach Vacuum sets, free.
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