CALISTHENICSCore Bodyweight
How to Do Vacuum Hold
Exhale completely. Suck your belly button toward your spine and up into the ribcage. Hold the contraction — do not hold your breath, take shallow breaths. This activates the transverse abdominis, the deepest core muscle and your natural corset.
Step-by-Step Form Guide
Follow these cues for correct Vacuum Hold form
1
Setup
Exhale completely
2
Movement
Suck your belly button toward your spine and up into the ribcage. Hold the contraction — do not hold your breath, take shallow breaths
3
Lockout
This activates the transverse abdominis, the deepest core muscle and your natural corset
Coaching Cues
✓Exhale fully before starting — you cannot suck in what is already out
✓Think of drawing the navel toward the spine AND upward into the ribcage
✓Take shallow chest breaths to hold the contraction — do not breathe with the belly
Muscles Worked
Primary: Core
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