How to do a Stomach Vacuum
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Stomach Vacuum
Target muscles worked
Instructions for Proper Form
The Stomach Vacuum is an isometric exercise that targets the transverse abdominis, which is often overlooked in core training. Performing this exercise helps to strengthen deep abdominal muscles, enhance core stability, and improve posture. By holding your breath and pulling your stomach inward, you can effectively engage these muscles without any equipment, making it a great addition for beginners or as a complement to other core exercises.
- Stand upright with your feet shoulder width apart and one hand on your stomach with the other hand behind your back.
- Deeply inhale to pull your belly button into your spine and hold this position for a moment.
- Exhale and return to the resting starting position.
Alternatives & Variations to Stomach Vacuum
1. Up Dog
3.1 mSCORESWAPPED 680 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
2. Side Bend Stretch
2.7 mSCORESWAPPED 393 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
3. Open Book Stretch
8.9 mSCORESWAPPED 133 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
4. Cat Cow
4.3 mSCORESWAPPED 65 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
5. Bird Dog
75.9 mSCORESWAPPED 50 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
6. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 46 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
7. Plank
92.8 mSCORESWAPPED 45 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
8. Dead Bug
92.4 mSCORESWAPPED 40 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. Handle Band Crunch
30.9 mSCORESWAPPED 39 TIMESThe Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.
10. Crunches
94 mSCORESWAPPED 34 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.