▸ Core
Stomach Vacuum
AbdominalsBody Only
beginner · isolation · stretching
A abdominals movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
02
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.
03
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.
04
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.
05
Repeat for the recommended amount of sets.