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Stomach Vacuum Exercise

Transverse Abdominal Exercises Video Series

The Stomach Vacuum Exericse is the fourth video in the transverse abdominal exercise series. This is an isometric movement.

Isometric exercises are non-moving exercises. Instead, it is the holding of the position that engages and strengthens the muscles.

This abdominal workout gets it's name due to the sucking in, like a vacuum, of your belly. By sucking in you are contracting the abdominals and building the strength.

Similar to the transverse lift, it is a small movement and is all about the proper form in order to work the abdominal muscles.

You can do this in a sitting position, while at your work desk or watching television, it is best performed standing up. You can even do them lying down.

The key is to contract, and hold, the muscles to build the strength.

The step by step instructions and video show this exercise done in a standing position.

Beginners may find this easier to do laying down face up on a mat with their back to the floor. 

Exercise 5 - Stomach Vacuum Exercise

This isotonic abdominal exercise engages primarily the transverse abdominal as well as your rectus abdominis.
  1. Stand with your feet shoulder width apart.
  2. Place a hand on your stomach to help gage that you are doing this correctly.
  3. Place your other hand behind you at the lower back.
  4. Now inhale as much air as possible.
  5. Next exhale and bring in your stomach in as far as you can as if your belly button is touching your back bone.
  6. Hold this contraction for around 20 seconds.
  7. During the hold, make sure to breath normally. 
  8. Return to starting position. Repeat for several times.
As you get used to this exercise, work towards 40 - 60 second holds when doing this workout.

Watch the video below to ensure you are doing this exercise properly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view stomach vacuum exercise on youtube.




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