Stomach Vacuum

An isometric core exercise that contracts and holds the abdominals to improve core endurance and definition.

Instructions

1. Stand upright with your feet positioned at shoulder-width apart and your hands placed on your hips or chest for support.
2. Take a deep breath in through your nose, filling your lungs completely.
3. Exhale forcefully through your mouth while simultaneously drawing your navel inward toward your spine as much as possible.
4. Hold this contracted position for 15-20 seconds while attempting to maintain normal breathing patterns.
5. Relax your abdominal muscles and allow your stomach to return to its natural position as you inhale.
6. Rest for 30 seconds between repetitions.
7. Repeat the contraction for the prescribed number of sets.
8. Progressively increase the duration of the hold as you become more comfortable with the exercise.

Tips

• This exercise can be performed standing, seated, or in a quadruped position for variety.
• Focus on drawing the stomach inward rather than simply holding your breath.
• Maintain proper posture throughout the exercise with your chest up and shoulders back.
• Once comfortable, work toward holding the vacuum for 30-60 seconds.
• This exercise is excellent for building core endurance and improving abdominal definition.
• Perform vacuums on an empty stomach for better results and comfort.