Standing Abdominal Vacuum Exercise Guide
Exercise Profile
- Target
- Transverse Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Transverse Abdominis
- Secondary Muscles
- Rectus Abdominis, Obliques
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Abdominal Hollowing
How to: Standing Abdominal Vacuum
- Stand upright with your feet shoulder-width apart.
- Inhale deeply through your nose, filling your lungs.
- As you exhale through your mouth, pull your belly button towards your spine.
- Hold this contraction for as long as comfortable while continuing to breathe steadily.
Common Mistakes
- Holding breath instead of maintaining a steady breathing pattern.
- Overextending the lower back instead of keeping it neutral.
- Trying to pull the stomach in too tightly, which can cause tension.
Modifications
- Perform in a seated position if standing is uncomfortable.
- Reduce the hold time to gradually build over time.
Tips
- Keep your shoulders relaxed during the exercise.
- Engage your core thoroughly to help bring in your stomach.
- Hold the position as long as comfortable to increase endurance.
Standing Abdominal Vacuum Alternatives
Tags
core
stretching
waist
abdominal
beginner
posture