Standing Stomach Vacuum 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
None
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Standing Stomach Vacuum" is an effective bodyweight exercise designed to target the abs, particularly the deep core muscles. It involves standing upright, drawing in the stomach, and holding the contraction while breathing normally. This exercise helps to improve core strength, posture, and the mind-muscle connection. It can also aid in strengthening the transverse abdominis, a key muscle for stabilizing the spine. No equipment is required, making it accessible and convenient for anyone to perform at home or on the go.
How to Perform
Begin by standing upright with your hands placed either above your head or at your sides.
Take a deep breath and exhale fully, pushing all the air out of your lungs.
Once you've exhaled completely, engage your core and pull your belly button in toward your spine, aiming to create a deep contraction in your abdomen.
Maintain this contracted position for the desired duration, focusing on keeping your core tight.
After holding the contraction, relax and repeat for the specified number of repetitions.
Tips
Take a deep breath in and then forcefully exhale, as if you're trying to blow out candles on a cake.
As you exhale, engage your core and focus on drawing your belly button toward your spine.
Hold the contraction for a brief moment, paying close attention to the sensation in your abdominal muscles to enhance the mind-muscle connection.
How Not to Perform
Avoid Arching Your Back: Keep your spine neutral and avoid excessive arching, as this can strain your lower back and shift the focus away from your core. Maintain a straight posture throughout the exercise.
Don’t Hold Your Breath: While exhaling, ensure you don’t hold your breath. Controlled breathing helps maintain stability and prevents unnecessary tension in the body.
Avoid Using Momentum: Focus on slow, controlled movements rather than jerking or swinging your body to create the vacuum. Using momentum reduces the effectiveness of the exercise and can lead to muscle strain.
Don’t Over-Contract: While it’s important to draw your belly button toward your spine, avoid over-contracting to the point of discomfort. An excessive contraction may lead to muscle fatigue and tension.
Keep Your Shoulders Relaxed: If your hands are overhead, ensure your shoulders are relaxed and not elevated toward your ears. Tension in the shoulders can take away from the core activation and cause unnecessary strain.
Don’t Focus on Speed: Take your time during each repetition. Speeding through the exercise may reduce the engagement of the core muscles and prevent the development of proper technique.
Avoid Slouching: Ensure your posture is upright with your chest open. Slouching can affect the effectiveness of the exercise and lead to improper muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
