🔥 The Weirdly Effective Ab Move You’ve Never Tried: The “Cat Vomit” Exercise

Let’s be real — the name “Cat Vomit Exercise” doesn’t exactly scream fitness goals. But if you’re tired of endless crunches and sit-ups that do little more than strain your neck, it might be time to try something different… something that actually works.

Michael Koukos

4/12/20251 min read

This core-activating movement, also called the Stomach Vacuum or Abdominal Draw-In Maneuver, may look and sound bizarre — but it’s a secret weapon for flattening your belly, improving posture, and strengthening those deep, hard-to-target core muscles. Best of all? It takes just minutes a day.

🧠 Why It Works (Even If It Looks Strange)

Unlike traditional ab exercises that target surface-level muscles like the rectus abdominis (your “six-pack”), the Cat Vomit Exercise activates your transverse abdominis — your deepest abdominal layer, like an internal corset. Strengthening this muscle tightens your waistline from the inside out and supports your spine, which can lead to better posture and less back pain.

🧘‍♂️ How To Do the Cat Vomit Exercise

All you need is a flat surface and a few minutes. Here's how to do it right:

Start in a tabletop position
Get on your hands and knees. Align your shoulders over your wrists and hips over your knees. Keep your spine neutral.
Take a deep breath in
Fill your lungs and expand your belly.
Exhale forcefully
As you exhale, pull your belly button in toward your spine as hard as you can — like you're trying to suck your stomach up and in. Imagine you're about to vomit like a cat (yep, that’s the visual).
Hold the contraction
Hold for 10–15 seconds, breathing shallowly if needed, but try not to let your belly drop.
Release and repeat
Do 3–5 rounds. Gradually increase the hold time up to 30 seconds as you get stronger.

🔁 You can also perform this standing, seated, or lying down — it’s a versatile move you can sneak into your day almost anywhere.

💥 What Results Can You Expect?

If done consistently (just 5 minutes a day!), here’s what many people report within a few weeks:

A flatter, tighter midsection
Improved core stability and posture
Reduced lower back discomfort
Better muscle control during workouts and daily movements
And yes… a visibly smaller waist

Pair it with good nutrition, hydration, and regular movement, and it becomes a powerful tool in your belly-sculpting arsenal.

Bottom Line?
It might sound funny, but the Cat Vomit Exercise is no joke when it comes to core gains. Add it to your routine and discover how this oddball move can deliver real, visible results — without a single crunch.