10 Best Stomach Vacuum Alternatives for Core Bracing

The Stomach Vacuum is done standing. Ranked closest by our scoring: the Pelvic Tilt, the Band Horizontal Pallof Press and the Band Vertical Pallof Press. Five harder versions, among them the Dead Bug and the Power Point Plank, are listed below as progressions rather than swaps.

The Stomach Vacuum asks you to stand with your hands on your hips, exhale, pull your navel toward your spine and keep it there for 20 seconds while you carry on breathing, and keeping the draw-in while you breathe is the part that trips people up. The Pelvic Tilt comes first because it drops you onto your back: no equipment either way, and the same held abs contraction, with the floor under your lower back to tell you the brace is on. Band Horizontal Pallof Press adds the brace against a band.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Stomach Vacuum

Stomach Vacuum
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform Stomach Vacuum
  1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of sets.
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Ranked Stomach Vacuum Alternatives

10 substitutes, ranked by how closely each one matches the Stomach Vacuum on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Pelvic TiltPlay demonstration

    1. Pelvic Tilt

    77% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done lying on your back instead.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides.
    3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
    4. Hold this position for a few seconds, focusing on contracting your abs.
    5. Release the tilt and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: lying on your back, not standing
  2. Band Horizontal Pallof PressPlay demonstration

    2. Band Horizontal Pallof Press

    72% match
    • Abs
    • Band
    • Intermediate
    • Isolation

    A good swap when you have a band to work with, and it still works the abs.

    How to perform this exercise
    1. Attach the band to a sturdy anchor point at waist height.
    2. Stand perpendicular to the anchor point with your feet shoulder-width apart.
    3. Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
    4. Bring your hands to your chest, keeping your elbows bent and close to your body.
    5. Engage your core and maintain a stable stance.
    6. Extend your arms straight out in front of you, pushing the band away from your body.
    7. Hold the extended position for a few seconds, focusing on maintaining tension in your core.
    8. Slowly bring your hands back to your chest, resisting the pull of the band.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Stomach Vacuum
    • Balance: harder to stay steady on than the Stomach Vacuum
  3. Band Vertical Pallof PressPlay demonstration

    3. Band Vertical Pallof Press

    70% match
    • Abs
    • Band
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
    2. Hold the band with both hands and step away from the anchor point, creating tension in the band.
    3. Position yourself perpendicular to the anchor point, with your side facing the band.
    4. Extend your arms straight out in front of you, keeping your hands at chest height.
    5. Engage your core and press the band away from your chest, fully extending your arms.
    6. Hold the position for a few seconds, then slowly bring the band back towards your chest.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Stomach Vacuum
    • Balance: harder to stay steady on than the Stomach Vacuum
  4. Dead BugPlay demonstration

    Progression

    4. Dead Bug

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder version that works the abs one side at a time.

    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: lying on your back, not standing
  5. Power Point PlankPlay demonstration

    Progression

    5. Power Point Plank

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder single-arm version that still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and squeeze your glutes to maintain a stable position.
    3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
    4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
    5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: lying face down, not standing
  6. V-sit On FloorPlay demonstration

    Progression

    6. V-sit On Floor

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: seated, not standing
    • Balance: harder to stay steady on than the Stomach Vacuum
  7. Bodyweight Incline Side PlankPlay demonstration

    Progression

    7. Bodyweight Incline Side Plank

    62% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the ground and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
  8. Weighted Front PlankPlay demonstration

    8. Weighted Front Plank

    62% match
    • Abs
    • Weighted
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start by lying face down on the floor.
    2. Place your forearms on the ground, with your elbows directly under your shoulders.
    3. Extend your legs straight out behind you, with your toes on the ground.
    4. Engage your core and lift your body off the ground, balancing on your forearms and toes.
    5. Keep your body in a straight line from your head to your heels.
    6. Hold this position for the desired amount of time.
    7. Lower your body back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, not standing
  9. Potty SquatPlay demonstration

    9. Potty Squat

    59% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
    3. Keep your chest up and your back straight throughout the movement.
    4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: standing, the same as the Stomach Vacuum
    • Balance: harder to stay steady on than the Stomach Vacuum
  10. Front Plank With TwistPlay demonstration

    Progression

    10. Front Plank With Twist

    59% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Stomach Vacuum
    • Primary muscle: abs, the same as the Stomach Vacuum
    • Equipment: bodyweight only, the same as the Stomach Vacuum
    • Body position: lying face down, not standing

Why You Might Need a Stomach Vacuum Alternative

The Stomach Vacuum needs just a steady breath. What actually stops people is keeping the draw-in while they breathe: holding your navel pulled in for 20 seconds without letting the stomach pop back out on each inhale takes practice, and the only sign of progress is a longer count. Lying down gives you the floor as feedback, which is what the Pelvic Tilt does while keeping the same no-equipment setup: press your lower back into the ground and you know the abs are working. A band changes the demand: the Band Horizontal Pallof Press and Band Vertical Pallof Press hold a brace. For a lifter chasing more, the Dead Bug adds a moving arm and leg to the same braced trunk, and the V-sit On Floor lifts both legs and your upper body off the floor and holds them there.

How to Choose the Right Stomach Vacuum Substitute

Start with the Pelvic Tilt if the standing hold is the problem: it keeps the same no-equipment setup and the same held abs contraction, lying on your back instead, with the floor under your lower back to tell you when the brace is on. If you would rather feel resistance than count a breath, the Band Horizontal Pallof Press or Band Vertical Pallof Press work that brace standing against a band anchored to your side. Once the floor hold feels easy, the Dead Bug adds one moving arm and leg at a time, and the V-sit On Floor lifts both legs and your torso off the ground for a harder hold.

Stomach Vacuum FAQ

Which alternative should I try first?

The Pelvic Tilt. It uses the same no-equipment setup and the same held abs contraction as the Stomach Vacuum, just lying on your back with your knees bent instead of standing, so you can press your lower back into the floor and feel whether the abs are doing the work. You can add hold time the same way once it feels easy.

Can I use a resistance band instead of holding the vacuum?

Yes. The Band Horizontal Pallof Press and the Band Vertical Pallof Press both ask you to hold a brace against a band anchored at your side instead of against your own exhale, standing the whole time. Either one suits you if you would rather feel resistance in your hands than concentrate on your breathing.

Can I do the Stomach Vacuum at home?

Yes, it needs nothing at all: stand with your feet shoulder width apart and your hands on your hips, exhale, pull your stomach in and hold it there while you keep breathing. The Pelvic Tilt and the Dead Bug need just as little, using only your own body and a patch of floor for a bedroom or living room; the Band Horizontal Pallof Press and the Band Vertical Pallof Press need a band and something to anchor it to.

How do I progress once the hold feels easy?

Move to the Dead Bug or the V-sit On Floor. The Dead Bug keeps you on your back and adds one moving arm and leg at a time while your trunk stays braced, and the V-sit On Floor lifts both legs and your torso off the floor for a short, much harder hold. Add time before you add either move.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology