Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Stomach Vacuum

IntermediateStrengthTier T2

You stand straight with your feet shoulder-width apart and your hands on your hips. You breathe in as much as you can, then breathe out fully while drawing your stomach in toward your backbone. You hold the drawn-in position for about twenty seconds.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand straight with your feet shoulder width apart and place your hands on your hips.
  • Prepare for one isometric contraction of about twenty seconds.
  1. He stands tall, feet planted shoulder-width apart, hands resting on his hips, shoulders relaxed and his abdomen soft.

    Step 1 of 5

    Stand straight with the feet shoulder-width apart and the hands on the hips.

  2. He is taking a slow full inhale, chest expanding and belly filling with air, his hands still on his hips and his posture tall.

    Step 2 of 5

    Slowly inhale as much air as possible, expanding the chest and belly.

  3. He has exhaled fully, his abdomen drawn visibly inward and hollowed toward his backbone, hands still on his hips, posture still tall.

    Step 3 of 5

    Exhale as much air as possible while drawing the stomach in as far as possible toward the backbone.

  4. He holds the hollowed abdomen, breathing normally, his hands still on his hips and his stance unchanged, the stomach kept drawn inward through the hold.

    Step 4 of 5

    Hold the drawn-in position for about twenty seconds while breathing normally, then release.

  5. He stands tall, feet planted shoulder-width apart, hands resting on his hips, shoulders relaxed and his abdomen soft.

    Step 5 of 5

    Stand straight with the feet shoulder-width apart and the hands on the hips.

Breathing

  • Inhale fully, then exhale as much as possible while drawing the stomach in, and breathe normally through the twenty-second hold.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The progression extends the hold toward 40-60 seconds only once practiced; the hold is twenty seconds. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.