Vacuuming with Knees Up on Flat Bench
Vacuum with knees elevated that increases deep core demand while challenging hip-flexor control.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: transverse abdominis. Secondary: abs, hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 20-40 seconds |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie on a flat bench and bring the knees up toward the chest.
- Exhale fully and draw the belly button in toward the spine.
- Hold the vacuum while keeping the knees elevated.
- Maintain the position for the prescribed time.
- Complete 4 sets.
Equipment
- Flat Bench
Coaching tips
Benefits
Vacuum with knees elevated that increases deep core demand while challenging hip-flexor control.
Common mistakes
Avoid arching the lower back or holding the breath completely.
Make it harder
Increase hold time or extend the legs slightly.
Make it easier
Keep the feet on the bench or floor.
Breathing
Exhale fully, draw in, and hold with controlled breathing.
Build a workout with this exercise
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