Movement overview

The abdominal vacuum is an isometric exercise that targets the transverse abdominis, the deep core muscle responsible for stabilizing the spine and maintaining internal abdominal pressure. This exercise helps improve core strength, posture, and can contribute to a slimmer waist appearance by training the muscle to hold the abdomen in.

Step-by-step cues

1. Stand upright with feet shoulder-width apart or kneel on the floor.
2. Exhale completely to empty your lungs of air.
3. Draw your belly button inward towards your spine as much as possible.
4. Hold this position for 15-30 seconds while maintaining normal breathing.
5. Release and relax your abdominal muscles.
6. Repeat for 3-5 sets, gradually increasing hold time as you progress.

Technical tips

• Perform the exercise on an empty stomach for better control and comfort.
• Focus on pulling your navel inwards rather than sucking in air.
• Keep your chest relaxed and avoid raising your shoulders during the contraction.
• Practice regularly to improve muscle control and endurance.
• Incorporate this exercise into your routine to enhance overall core stability.