Stomach Vacuum
Stomach Vacuum is a breathing and core control – abdominal drawing-in exercise involving Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis
- Secondary muscles
- Obliques, Diaphragm, Pelvic floor muscles
- Exercise type
- Breathing and core control – abdominal drawing-in
Exercise technique
- Stance
Stand shoulder-width apart with your hands on your hips.
- Spine
Keep your chest tall above your pelvis.
- Breath
Inhale gently, then exhale slowly and at length.
- Draw in
As you exhale, lightly draw your lower abdominal wall toward your spine.
- Hold
Briefly maintain this low-intensity drawing-in without raising your shoulders.
- Breathing
Continue taking small comfortable breaths while holding the position.
- Relax
Slowly release your abdominal wall and rest with normal breathing.
Key technique points
- Use low-intensity control.
- Do not hold your breath for long periods.
- Do not lock your rib cage upward.
- Do not tilt your pelvis unnecessarily.
- Start with short holds.
- Stop if you feel dizzy.
Common mistakes
Locking the breath
Do not turn the vacuum hold into prolonged breath-holding.
Maximal effort
Do not tense your entire torso forcefully to draw your abdomen inward.
Raising the shoulders
Do not recruit your neck muscles into the drawing-in.
Arching the lower back
Do not imitate chest elevation through spinal extension.
Collapsing forward
Do not create the abdominal appearance by folding your torso.
Forcing the duration
Do not prolong the hold after comfortable breathing is lost.
Frequently asked questions
Stomach Vacuum: why is “Locking the breath” a mistake?
Do not turn the vacuum hold into prolonged breath-holding.
Stomach Vacuum: why is “Maximal effort” a mistake?
Do not tense your entire torso forcefully to draw your abdomen inward.
Stomach Vacuum: why is “Raising the shoulders” a mistake?
Do not recruit your neck muscles into the drawing-in.
Stomach Vacuum: why is “Arching the lower back” a mistake?
Do not imitate chest elevation through spinal extension.
Stomach Vacuum: why is “Collapsing forward” a mistake?
Do not create the abdominal appearance by folding your torso.
Stomach Vacuum: why is “Forcing the duration” a mistake?
Do not prolong the hold after comfortable breathing is lost.
What should I focus on when doing Stomach Vacuum?
Use low-intensity control. Do not hold your breath for long periods. Do not lock your rib cage upward. Do not tilt your pelvis unnecessarily. Start with short holds. Stop if you feel dizzy.
Related exercises
- Kneeling Ab Wheel Rollout
- Band Pallof Press
- Bear Plank
- Bird Dog
- High-to-low Cable Woodchop
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.