Stomach Vacuum
How to do the Stomach Vacuum
- 1
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of sets.
How to program the Stomach Vacuum
Sets and reps
As an isolation movement, the Stomach Vacuum is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Stomach Vacuum is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Stomach Vacuum work?
The Stomach Vacuum primarily targets the Abdominals.
What equipment do I need for the Stomach Vacuum?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Stomach Vacuum should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
