Quadruped Abdominal Vacuum

Muscle Groups Involved

Abs/Core - Primary

Highlights

Maintain a neutral spine throughout the entire exercise.
Blow all of your air before suctioning in your abdomen.
Hold for as long as you can.
Pull in the entire length of your abdomen, not just the top part.

Description

The Quadruped Abdominal Vacuum is a challenging variation of the Abdominal Vacuum that increases the challenge on your transversus abdominis muscle by adding the weight of your internal organs. To

The Quadruped Abdominal Vacuum is a challenging variation of the Abdominal Vacuum that increases the challenge on your transversus abdominis muscle by adding the weight of your internal organs. To perform the Quadruped Abdominal Vacuum start by kneeling on your hands and knees on the floor. Place your knees under your hips and your hands under your shoulders. 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 let your spine sag during the exercise. Do not contract your transve

Do not let your spine sag during the exercise. Do not contract your transversus abdominis partially. If you are not strong enough to get a full contraction of your transversus abdominis muscles choose an easier variation.

Pro Tips

Round your back slightly and tuck your chin to your chest to increase the a

Round your back slightly and tuck your chin to your chest to increase the activation of your transversus abdominis.

Purpose

The Quadruped Abdominal Vacuum strengthens the transverse abdominis muscle

The Quadruped 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 one hand to manually check that your transverse abdominis muscl

You can use one hand to manually check that your transverse abdominis muscles are fully contracted from the lower border of your ribs to your hip bones. Apply firm manual pressure with your fingertips or knuckles to any areas that are sagging or struggling to contract fully to increase muscle activation in that area.

Additional Names

Abdominal Drawing In Maneuver (ADIM), Quadruped Abdominal Hollowing