GymPlan AIStomach Vacuum
Stomach Vacuum is a beginner isolation bodyweight stretching that mainly works your abs.
💪 Abs🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: Abs
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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What muscles does the stomach vacuum work?
It mainly works your abs.
How many sets and reps of stomach vacuum should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the stomach vacuum good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.