Abdominal Vacuum
The Abdominal Vacuum primarily works the Transverse Abdominis. It is a none isolation exercise at intermediate difficulty.
The Abdominal Vacuum is an intermediate isolation exercise, following a isolation movement pattern. It primarily targets the Transverse Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Transverse Abdominis.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Transverse Abdominis |
Muscles Worked
The Transverse Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion.
Primary Muscles
- Primary Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Sit, kneel, lie, or stand.
Execution
- Pull navel into spine and hold.
Comments
- Exercise is typically performedisometricallybut can also be performeddynamically.
- Exercise can be performed in most any posture, eg: seated, standing, etc.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Transverse Abdominis) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.