Vacuuming from a Standing Position
Standing stomach vacuum that trains the deep core in a functional upright position.
Core & AbsBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: transverse abdominis. Secondary: abs, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 20-40 seconds |
| Estimated calories burned | ~18 kcal |
| Equipment | None needed |
How to do it
- Stand tall with the feet hip-width apart.
- Exhale all the air and draw the belly button in toward the spine.
- Hold the vacuum for the prescribed time.
- Keep the shoulders relaxed and posture tall.
- Complete 4 sets.
Coaching tips
Benefits
Standing stomach vacuum that trains the deep core in a functional upright position.
Common mistakes
Avoid holding the breath or tensing the shoulders.
Make it harder
Increase hold time or add a slight hinge.
Make it easier
Reduce hold time.
Breathing
Exhale fully, draw the navel in, and hold with small breaths if needed.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-16 totalGeneral 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.