Standing Vacuuming with a Foldover
Standing vacuum combined with a gentle foldover that trains the deep core while lengthening the posterior chain.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: transverse abdominis. Secondary: abs, hamstrings |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 20-40 seconds |
| Estimated calories burned | ~18 kcal |
| Equipment | None needed |
How to do it
- Stand tall, exhale fully, and draw the belly button in toward the spine.
- Gently fold forward at the hips while maintaining the vacuum.
- Hold the position for the prescribed time.
- Keep the shoulders relaxed.
- Complete 4 sets.
Coaching tips
Benefits
Standing vacuum combined with a gentle foldover that trains the deep core while lengthening the posterior chain.
Common mistakes
Avoid holding the breath completely or rounding the spine aggressively.
Make it harder
Increase hold time or deepen the foldover.
Make it easier
Perform the vacuum without the foldover.
Breathing
Exhale fully, draw the navel in, and hold with controlled breathing.
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.