Stomach Vacuum
A breathing drill where you exhale fully and draw your belly button in toward your spine, then hold. It trains the transverse abdominis, the deep muscle that cinches and braces the waist.
Primary muscles
- Transverse Abdominis
Secondary muscles
- Obliques
- Sets
- 3–5
- Duration
- 15–30 sec
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet shoulder-width apart and hands on your hips.
Take a deep breath in through your nose.
Exhale fully, then pull your belly button in toward your spine as far as you can.
Hold the contraction while taking small, shallow breaths.
Release, breathe normally for a few breaths, and repeat.
Breathing: Exhale completely before drawing in, then take small breaths through the hold.
Coaching tips
Belly button to spine
Ribs stay down
Shoulders relaxed
Common mistakes
Holding your breath for the whole hold
Lifting the chest instead of drawing in the belly
Rounding the shoulders forward
Safety notes
Practise on an empty stomach and stop if you feel light-headed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.