Eccentryx / Exercise Atlas / core
Stomach Vacuums
Exhale fully, draw navel toward spine, and hold without shrugging or crunching.
Muscles
- Primary
- transverse abdominis
- Supporting
- internal oblique, rectus abdominis
Mechanics
- Pattern
- deep core brace
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Dead bug
- Pallof press
- Hollow Body Hold