Stomach Vacuum
The Stomach Vacuum is an isometric core exercise that targets the transverse abdominis, the deep abdominal muscle acting as your body's natural corset. This movement focuses on exhaling fully and drawing the navel inward to improve spinal stability and tighten the waistline.
Because this exercise relies entirely on internal muscle control rather than external movement, the AI analyzes your reported RPE and duration to ensure you are creating sufficient tension. The app also integrates your nutrition timing data to recommend performing this exercise on an empty stomach for maximum effectiveness. Additionally, by monitoring your HRV and recovery status, the AI can adjust the hold duration to match your daily capacity for neuromuscular focus.
Form Cues
- Exhale completely until your lungs feel empty
- Draw your belly button deeply toward your spine
- Maintain a neutral spine with your lower back flat
- Take small, shallow breaths while holding the contraction
- Don't hunch your shoulders up toward your ears
- Don't arch your lower back off the floor
- Don't perform this exercise immediately after eating
- Don't hold your breath to the point of dizziness
Common Mistakes
- Incomplete exhalation before starting
- Flexing the abs instead of drawing them in
- Arching the lower back
- Training on a full stomach
Muscles Worked
This exercise primarily isolates the transverse abdominis, the deepest layer of abdominal muscle that wraps around the spine like a corset. While it doesn't build blocky muscle, strengthening this area is crucial for stabilizing the lower back and creating a tighter, flatter midsection.
Primary
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