Standing Abdominal Vacuum
Standing Abdominal Vacuum Instructions
- Stand up straight with your feet shoulder-width apart.
- Take a deep breath in through your nose.
- As you exhale through your mouth, suck your belly button in towards your spine as much as possible.
- Hold this position for 10-20 seconds, or as long as you can.
- Release and take a deep breath in again.
- Repeat for 10-15 repetitions.
Standing Abdominal Vacuum Form & Visual
Standing Abdominal Vacuum Benefits
- Strengthens and tones the calf muscles
- Improves ankle stability and balance
- Helps prevent injuries such as ankle sprains and Achilles tendonitis
- Can be done with minimal equipment and in a variety of settings
- Can be easily modified to increase or decrease difficulty
Standing Abdominal Vacuum Muscles Worked
- Transverse abdominis
- Internal obliques
- Rectus abdominis
- Erector spinae
Standing Abdominal Vacuum Variations & Alternatives
- Seated abdominal vacuum
- Kneeling abdominal vacuum
- Plank abdominal vacuum
- Side plank abdominal vacuum
- Standing oblique vacuum