The ab vacuum is a great exercise because it works your core nicely, and it is very simple. You can think of it as a plank done standing up.

This is so simple it can be done while waiting in line at the grocery store! But it’s still effective!

ab vacuum

Step 1: Stand up straight and tall with your shoulders back (i.e. not hunched over) and your arms at your sides.

Now flex your abs so they are flat and tight. You want to hold this pose for 30 seconds up to 5 minutes.

Take fairly deep breaths so you feel the pressure between your lungs/diaphragm and your abdominal wall. Your lungs should be pushing on your abs, but your abs should stay flat the whole time.

Ab Vacuum video:

See more exercise guides in The Bodyweight Exercise Collection.

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