Vacuuming while Lying on Bench
Lying stomach vacuum that strengthens the deep core and improves waist control.
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 |
How to do it
- Lie on a bench and exhale all the air from the lungs.
- Draw the belly button in toward the spine as far as possible.
- Hold the vacuum for the prescribed time.
- Keep the shoulders relaxed.
- Complete 4 sets.
Equipment
- Bench
Coaching tips
Benefits
Lying stomach vacuum that strengthens the deep core and improves waist control.
Common mistakes
Avoid holding the breath or tensing the outer abs excessively.
Make it harder
Increase hold time.
Make it easier
Reduce hold time or perform seated.
Breathing
Exhale fully, then hold the vacuum while taking 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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