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Core · Beginner

Stomach Vacuum

Low-load breathing and deep-abdominal control drill using a gentle inward-and-upward abdominal draw.

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Stomach Vacuum demonstration

Exercise overview

Training details

Core

Equipment

Bodyweight

Sets × time

3 × 15 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie comfortably with the knees bent and the spine neutral.
  2. 02Exhale slowly until the rib cage settles.
  3. 03Draw the lower abdominal wall gently inward and upward beneath the ribs.
  4. 04Maintain the draw while taking small comfortable breaths rather than straining.
  5. 05Release fully, breathe normally, and recover before repeating.

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