Step by step instructions, muscle activation and variants for the Standing Abdominal Vacuum.
The Standing Abdominal Vacuum is an isometric core exercise that targets the deep transverse abdominis muscle by drawing the navel inward toward the spine and holding the contraction. Regular practice strengthens the deep core, narrows the waistline, and improves postural stability.
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The Standing Abdominal Vacuum is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.