Stomach Vacuum

Body region

• Core

Muscles

Main

• Transversus Abdominis

Helps

• Rectus Abdominis
• External Oblique
• Internal Oblique

Holds

• Intercostals
• Erector Spinae

Technique

1. Stand, sit or kneel on all fours, and relax your belly.
2. Exhale fully until your lungs feel empty.
3. Without inhaling deeply, draw your belly button in toward your spine as far as you can.
4. Hold for 10 to 20 seconds, taking small, shallow breaths into the upper chest if you need to.
5. Relax and breathe normally.

Cues

• Think about pulling the belly in and up under the ribs.
• Keep the chest from lifting too much.
• Practice on an empty stomach.

Common mistakes

• Holding the breath until dizzy.
• Doing it right after a meal.
• Doing it with high blood pressure or a hernia without medical advice.

Alternatives

• Plank
• Dead Bug