Lying Abdominal Vacuum

Muscle Groups Involved

Abs/Core - Primary

Highlights

Breathe out all of your air.
Forcefully pull in your entire abdominal wall - not just the belly button!
Pull in hard and flatten your back against the ground.

Description

The Lying Abdominal Vacuum is a beginner version of the Standing Abdominal Vacuum. It is an easier version because you are not fighting against the weight of gravity. To perform the Supine Abdomin

The Lying Abdominal Vacuum is a beginner version of the Standing Abdominal Vacuum. It is an easier version because you are not fighting against the weight of gravity. To perform the Supine Abdominal Vacuum starting in a lying position with your knees bent, feet flat on the floor. Place your hands on the floor next to you. 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 lift your head up off the floor. Do not pull in only your belly butt

Do not lift your head up off the floor. 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.

Pro Tips

Tucking your chin to your chest can increase the activation of your transve

Tucking your chin to your chest can increase the activation of your transverse abdominis so you can feel the muscle work better.

Purpose

The Lying Abdominal Vacuum strengthens the transverse abdominis muscle whic

The Lying 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 can use your hands to check to see if your entire abdomen is activated

You can use your hands to check to see if your entire abdomen is activated while performing the vacuum. Use manual pressure to increase activation of any area that is not contracting well.

Additional Names

Supine Abdominal Vacuum