Stomach Vacuum / Abdominal Hollowing (TrA Activation)

B-

Limited Evidence

Limited studies exist but mechanism is scientifically plausible

10-15 second holds
Reps
3
Sets
Daily
Frequency
4+ weeks for rehab
Results In
Beginner
Difficulty
📝

How to Perform

Detailed instructions for Stomach Vacuum / Abdominal Hollowing (TrA Activation) coming soon.

🔬

Evidence Summary

Good evidence that ADIM/hollowing can selectively increase TrA thickness/activation for rehab. Evidence that it produces lasting smaller waist/spot reduction is weak.

Evidence Type: RCTs

💪

Health Benefits

Multiple RCTs exist for rehab-related endpoints and motor control.

✨

Cosmetic Benefits

Rehab endpoints supported; 'smaller waist' claim lacks direct RCT support. At best changes resting tone/posture.

⚙️

How It Works

ADIM increases TrA recruitment (feed-forward trunk control), potentially improving lumbopelvic control. Cosmetic 'waist reduction' not biologically plausible as fat-loss mechanism.

⚠️

Contraindications & Safety

In some LBP phenotypes, over-focusing on hollowing can worsen fear/rigidity. Caution with pelvic floor dysfunction.

🎯

Goals This Helps

Core Strength
📚

Related Exercises

💪
B-

Bird Dog

Detailed instructions for Bird Dog coming soon.

Want More Evidence-Based Exercises?

Get our free guide with research ratings for 20+ exercises.

We respect your privacy. Unsubscribe anytime.