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Stomach vacuum (drawing-in)

Standing tall, a full breath out and the belly drawn in toward the spine and held while breathing lightly: the drawing-in that NASM's and an NHS core programme start with, which works the deep and internal oblique muscles rather than the six-pack.

Trunk control family

Stomach vacuum (drawing-in)

DemandEasy
Equipment requiredBodyweight
Muscle focusAbs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Stand tall with the hands on the hips.
  2. Breathe in slowly, then out as far as it goes, drawing the belly in toward the spine.
  3. Hold it for a count while breathing lightly, then release on a breath in.

Form cues

  • Keep the ribs and shoulders still.
  • It can be learned lying on the back first.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use a gentle draw-in rather than sucking in as hard as you can, and keep breathing. After birth, a maximal draw-in slightly widened the tummy gap below the belly button in one study; gentle tummy contractions are what NHS and physiotherapy leaflets teach. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Abs.

Anatomy: Rectus abdominis, Obliques, Transversus abdominis.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Guides that use it

Similar moves

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Questions people ask

What muscles does the Stomach vacuum (drawing-in) work?

Mainly the abs.

What equipment do I need for the Stomach vacuum (drawing-in)?

No equipment: your body weight and a little floor space.

Is the Stomach vacuum (drawing-in) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Forearm plank.

How do I make the Stomach vacuum (drawing-in) harder?

Progress to the Forearm plank or the Leg pull-in. Follow that guide’s technique and any stated timing.