The plank vacuum is essentially the same motion as a traditional vacuum, except you're in a plank position on the floor (which is basically the top of a push-up). You'll follow the same protocol as above, but being prone forces you to work directly against gravity, thus making it a more advanced variation.

Muscle group: Abdominal

Steps

Suck in your stomach, focusing on drawing your belly button back into your spine. It may be difficult at first, but after a few times through, you'll be able to draw in your abdomen and perform a solid vacuum.

All exercises