MobilityStomach Vacuum & Plank
A 15-minute beginner core session for women focused on the deep abdominal wall. Lying floor leg raises train the lower abs gently, and abdominal stretches lengthen the front of the trunk. Around 90 kcal — the shortest, lowest-impact core session in the library.
Stomach Vacuum & Plank at a glance
- Level
- Beginner
- Duration
- 15 minutes
- Exercises
- 2
- Estimated burn
- ~90 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core
- Category
- Mobility
- Made for
- Women
- Price
- Free
2 exercises in Stomach Vacuum & Plank
- 1Alternate Lying Floor Leg Raise3 × 30s
- 2Abdominal Stretch3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Stomach Vacuum & Plank
Breathing is the technique: exhale fully, draw the navel toward the spine, and hold without holding your breath. Three sets of 30 to 45 seconds. Works well as a daily habit or as a warm-up before heavier core training.
Stomach Vacuum & Plank — questions
How long does Stomach Vacuum & Plank take?
About 15 minutes from the first set to the last. The session contains 2 exercises and burns roughly 90 kcal for an average trainee.
What equipment do you need for Stomach Vacuum & Plank?
Bodyweight, plus a bar or bench for a few movements. The session is built around Alternate Lying Floor Leg Raise, Abdominal Stretch, and every exercise comes with a demo video in the GymiaFit app.
Is Stomach Vacuum & Plank suitable for beginners?
Yes. Stomach Vacuum & Plank is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Stomach Vacuum & Plank work?
Core. 2 exercises, starting with Alternate Lying Floor Leg Raise, Abdominal Stretch.
Is Stomach Vacuum & Plank free?
Yes. Stomach Vacuum & Plank is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Stomach Vacuum & Plank into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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