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No Equiment Needed, Body Only Abs Exercise for Beginner, intermediate, advance. Stomach Vacuum Exercise Data Type: Stretching Main Muscle Worked: Abdominals Equipment: Body Only Mechanics Type: Isolation Level: Beginner Sport: No Force: Static 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. 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. My website : www.fitnessgreenbay.com Follow me: www.facebook.com/Fitness-Greenbay Facebook Group: Fitness Greenbay Twitter: twitter.com/FitnessGreenbay