Stomach Vacuum

Level: beginner

Equipment: body only

Force: static

Mechanic: isolation

Core muscles: abdominals

Secondary muscle: none

Instructions:

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
Repeat for the recommended amount of sets.

Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take ...

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 ...

Lie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glute...