Exercise
Stomach Vacuum
Also known as: ab vacuum, abdominal vacuum, tva vacuum
Stomach Vacuum is a isolation exercise for the abdominals. Main target: lower abs. No equipment needed — just your bodyweight.
Muscles worked
Primary
How to do it
- 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.
Similar exercises
Hanging Leg Raise
Bodyweight
Lower abs
Reverse Crunch
Bodyweight
Lower abs
Scissor Kick
Bodyweight
Lower abs
Flat Bench Lying Leg Raise
Bodyweight
Lower abs
Seated Leg Tucks
Bodyweight
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Dead Bug
Bodyweight
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Alternatives with other equipment
Cable Reverse Crunch
Cable
Lower abs
Knee/Hip Raise On Parallel Bars
Other
Lower abs
Smith Machine Hip Raise
Smith machine
Lower abs
Exercise Ball Pull-In
Exercise ball
Lower abs
Ab Crunch Machine
Machine
Upper abs
Barbell Side Bend
Barbell
Obliques
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