{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Abdominal Vacuum",
      "kind": "common"
    },
    {
      "text": "Ab Vacuum",
      "kind": "common"
    },
    {
      "text": "Stomach Vacuum Pose",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "not-applicable",
    "laterality": "bilateral",
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2673"
  },
  "id": "oec:stomach-vacuum",
  "instructions": {
    "setup": [
      "Lie on your back on a flat floor or exercise mat with your knees bent and feet flat on the ground.",
      "Rest your arms comfortably at your sides and allow your torso to fully relax."
    ],
    "steps": [
      "Take a deep breath in through your nose to expand your abdomen.",
      "Exhale completely through your mouth, expelling as much air from your lungs as possible.",
      "Without inhaling, pull your belly button forcefully inward toward your spine, hollowing out your stomach and drawing it up under your ribcage.",
      "Hold this deep isometric contraction for the prescribed duration while maintaining light, shallow breathing or holding on the exhale.",
      "Slowly release the contraction and inhale gently to return your abdomen to resting position."
    ],
    "breathing": "Completely empty the lungs before drawing the abdomen inward; take shallow sips of air if holding for longer periods without relaxing the inward pull.",
    "cues": [
      "Belly button to spine",
      "Suck the stomach up under the ribs",
      "Exhale all air completely"
    ],
    "common_faults": [
      {
        "fault": "Holding breath with lungs full of air.",
        "correction": "Ensure a complete, forceful exhalation before drawing the stomach inward."
      },
      {
        "fault": "Arching the lower back off the ground.",
        "correction": "Keep the pelvis neutral and the lower back flat or gently settled against the floor."
      },
      {
        "fault": "Flexing the ribcage forward like doing a crunch.",
        "correction": "Keep the chest still and shoulders relaxed, isolating the movement entirely to the deep abdominal wall."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on an empty stomach to avoid gastrointestinal discomfort or nausea."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Stomach Vacuum",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Stomach Vacuum",
        "url": "https://wger.de/en/exercise/2673/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "TimoteoG"
      }
    ]
  },
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "An isometric core exercise focused on drawing the abdominal wall inward to target the deep transverse abdominis."
}