Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Stand upright with feet shoulder-width apart or sit tall with a straight back.
- Exhale completely to empty your lungs.
- Draw your belly button in towards your spine as far as possible.
- Hold the contraction while maintaining normal breathing if possible.
- Release and repeat for the desired duration.
Technical Tips
- Keep your chest lifted and spine neutral during the contraction.
- Do not hold your breath excessively; focus on controlled engagement.
- Start with short holds and gradually increase time as control improves.
Breathing Tips
- Exhale fully before contracting the abdomen.
- Breathe lightly through your nose if holding for longer durations.
- Inhale only when you release the vacuum to reset.
Medical restrictions
- Pregnancy
- Recent abdominal surgery
- Hernia
- Severe lower back pain
Description
The stomach vacuum is an effective isometric exercise that targets deep core stabilising muscles, primarily the transverse abdominis. This technique involves pulling the abdominal wall inward to strengthen and tone the core without dynamic movement. The stomach vacuum helps improve posture by training abdominal bracing, enhances midsection tightness, and supports spinal stability in daily activities and training. Practising stomach vacuums regularly can also improve mind-muscle connection within the deep core, benefiting other compound lifts and functional movements. As a low-impact exercise, it is widely used in fitness, yoga, and pilates disciplines to develop a stronger and flatter abdominal region while minimising strain on the lower back. It is recommended for beginners as a foundation of core control before progressing to dynamic core strengthening movements.