Stomach Vacuum
The Stomach Vacuum is a beginner none (bodyweight) exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.