Exercise guide
Stomach Vacuum
The Stomach Vacuum is an isometric abdominal drill that involves drawing the abdomen inward and maintaining that position while continuing to breathe. It can be practiced standing, seated, kneeling, or lying down, provided the position remains comfortable and controlled.
Training context
Benefits of the Stomach Vacuum
The drill provides focused practice coordinating abdominal tension with breathing. Progress comes from creating a repeatable contraction without straining, bearing down, or turning the hold into a breath-holding contest.
Start with short holds and allow the abdomen to relax fully between attempts. Record the position and duration, since a standing vacuum and a kneeling vacuum may feel substantially different even when the hold time is the same.
Technique overview
Keep breathing during the hold
Begin in a comfortable position and exhale without forcing all air from the lungs. Gently draw the abdomen inward and maintain the contraction while taking small, controlled breaths. Release the position if breathing becomes strained, dizziness occurs, or the torso begins to brace aggressively. Increase the duration gradually rather than forcing a long first attempt.
Treat this as an overview and use a range, pace, and setup you can control.