Standing Abdominal Vacuums

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Standing Abdominal Vacuum is an old school isometric exercise that targets the transverse abdominis, helping to strengthen the core and improve posture while keeping your tummy flat. To perform

The Standing Abdominal Vacuum is an old school isometric exercise that targets the transverse abdominis, helping to strengthen the core and improve posture while keeping your tummy flat. To perform the Standing Abdominal Vacuum start in a standing position with your feet shoulder-width apart. Bend slightly forward at the hips, about 10 degrees. Exhale fully to empty your lungs, then draw your navel in towards your spine as tightly as possible, creating a "vacuum" effect in your abdomen. Try to draw in your abdomen above and below your belly button as well. Hold this contraction for 15-30 seconds while holding your breath. You can also try “sipping air” by breathing very shallow breaths while keeping your core contracted. Release and repeat for the desired number of sets.

Common Mistakes

Do not pull in only your belly button. Use your entire abdomen. Do not brea

Do not pull in only your belly button. Use your entire abdomen. Do not breathe normally while performing this exercise. Sip air or hold your breath. Do not try to stand fully upright while performing this exercise. Bent over at the hips and even waist a little. You can even round your back a little if you can feel your muscles better.

Pro Tips

Bringing your chin to your chest and leaning farther forwards and placing y

Bringing your chin to your chest and leaning farther forwards and placing your hands on the dumbbell rack turns this into a Gironda style vacuum which can increase the difficulty and the effectiveness of this exercise. If you feel a little nauseous while performing any version of the Vacuum, you are doing it correctly.

Purpose

The Standing Abdominal Vacuum strengthens the transverse abdominis muscle w

The Standing Abdominal Vacuum strengthens the transverse abdominis muscle which has been called the “inner corset” as it holds in your belly while supporting your spine. It can make your stomach appear flatter due to the increased tone of that muscle.

Form

You should use a mirror to check your side view to be sure that you are max

You should use a mirror to check your side view to be sure that you are maximally contracting your transverse abdominis, attempting to pull the whole wall of muscle in as deeply as possible.

Additional Names

Ab Vacuum, Abdominal Hollow