Standing Abdominal Vacuum

Muscles worked

Setup

1. Stand upright with feet shoulder-width apart and a slight bend in your knees.
2. Place your hands on your hips or lightly on a sturdy surface for balance.
3. Maintain a neutral spine with your shoulders pulled back and down.

How to do it

1. Take a deep breath in through your nose, then exhale forcefully through your mouth until all air is removed from your lungs.
2. Without inhaling, pull your navel back toward your spine as hard as possible, creating a hollow 'vacuum' look in your midsection.
3. Hold this contraction for 10–20 seconds while taking very shallow, controlled breaths if needed.
4. Slowly release the contraction and inhale deeply to recover before the next repetition.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders forward.
• Ensure you have fully exhaled all air before initiating the vacuum.
• Focus on pulling the lower abs in, not just sucking in the ribcage.
• Maintain a tall posture throughout the entire hold.

Pro tips

• Perform this exercise on an empty stomach, ideally first thing in the morning, for maximum contraction depth.
• Visualize your belly button trying to touch the front of your spine to better engage the deep TVA fibers.

Make it harder

• Increase the hold duration to 40-60 seconds per repetition.
• Transition to a quadruped (all-fours) position to work against gravity for greater resistance.

Frequently asked

What muscles does the standing abdominal vacuum work?

The standing abdominal vacuum primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the standing abdominal vacuum?

The standing abdominal vacuum requires no equipment — just your body weight.

Is the standing abdominal vacuum good for beginners?

Yes. The standing abdominal vacuum is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals