7-Minute Stomach Vacuum Workout | Deep Core & Waist-Toning (No Equipment)

In this video I’m going to show you how to do a stomach vacuum and take you through a short, focused 7-minute vacuum workout you can follow along with.

This exercise is fantastic because it helps you engage and strengthen your deep core muscles — especially the transverse abdominis (TVA). Think of this muscle as your body’s built-in corset. When it's activated and strong, it supports your spine, improves your posture and core control — and yes, it also helps your mid-section look firmer and more defined from the inside out.

✅ What you’ll get: Clear explanation and setup (supine + four-point kneeling) so you learn how to do the vacuum correctly 4 rounds of holds in each position (20 s hold / 10 s release) — total workout ~7 minutes No equipment needed, easy to follow, low impact A move many people skip — but when done consistently, supports a slimmer, stronger waistline and better posture

📌 Who this is for: Perfect if you’ve been wanting to improve your core control, reduce lower back tension, or shape your waistline in a safe, effective way. Great for beginners and seasoned trainers alike — especially if you’ve tried crunches and felt like something was missing.

🔧 How to use: Start lying on your back (knees bent, feet flat) for the first section. Then transition into four-point kneeling (hands & knees) to deepen the challenge. Focus on exhaling fully, then drawing your belly button in and up toward your spine — hold, breathe, release. Use this as a standalone move or add it into your routine 2-3 times a week for best results.

🧘‍♀️ Tip: Consistency is key. This isn’t about spot-reducing fat, but training your core from the inside out so your waistline behaves and looks tighter because your muscles are doing the work. Pair this with good posture, walking, and full body movement for full effect. SUBSCRIBE TO MY CHANNEL & NEVER MISS A WORKOUT! @jamiemckaganfitnessTurn ON notifications 🛎️

DISCLAIMER: Always consult your physician before starting any exercise program. If any movement feels uncomfortable, modify or choose a different workout. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie McKagan Fitness from any liability #stomachvacuum #abs #abworkout #waistworkout