What should I feel during Stomach Vacuums?

Deep waist tension turns on while ribs stay down.

What are common mistakes with Stomach Vacuums?

Holding breath with neck tension; Crunching instead of drawing inward

How do I progress Stomach Vacuums?

Add seconds once the hold stays calm.

What can I do instead of Stomach Vacuums?

Dead bug, Pallof press, Hollow Body Hold

Stomach Vacuums

Exhale fully, draw navel toward spine, and hold without shrugging or crunching.

family=stomach vacuumspattern=deep core braceforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

transverse abdominisPRIME

internal oblique68

rectus abdominis56

Primary: transverse abdominis
Supporting: internal oblique, rectus abdominis

Mechanics

Pattern: deep core brace
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Deep waist tension turns on while ribs stay down.
Progression: Add seconds once the hold stays calm.
Regression: Practice supine before standing.

Watch for

Holding breath with neck tension
Crunching instead of drawing inward

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 2 transverse abdominis exercises in the Atlas

Progression ladder

Beginner / regression: Practice supine before standing.
Standard: Stomach Vacuums
Advanced / progression: Add seconds once the hold stays calm.

Atlas metrics

Movement pattern: deep core brace
Primary target: transverse abdominis
Supporting muscles: internal oblique, rectus abdominis
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: Graves JE et al. (1988). Angular specificity and test mode comparisons of trunk extensor strength.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Stomach Vacuums?: Exhale fully, draw navel toward spine, and hold without shrugging or crunching.
What should I feel during Stomach Vacuums?: Deep waist tension turns on while ribs stay down.
What are common mistakes with Stomach Vacuums?: Holding breath with neck tension; Crunching instead of drawing inward
How do I progress Stomach Vacuums?: Add seconds once the hold stays calm.
What can I do instead of Stomach Vacuums?: Dead bug, Pallof press, Hollow Body Hold

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: stomach vacuums
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Dead bug

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Stomach Vacuums -> Dead bug
curated substitution in the Atlas
same body part: core

Train Stomach Vacuums in Gym Mode → Browse the public Atlas →