If you want to flatten your lower belly you actually have to do more than just diet. In this video, I’m going to show you how even if you create a caloric deficit you still might have a protruding lower abdomen because the muscles in this area, particularly the transverse abdominis, are not as toned and developed as they should be.
This is something that can be addressed however with something as simple as one move that can be done first thing in the morning for less than a minute. The exercise is called the stomach vacuum. This is an abdominal exercise you may associate with old time bodybuilders, but there is more value to it than preparing you to step on a stage you likely never had any desire to in the first place.
The role of the transverse abdominis muscle is to act like your own internal weight belt. When contracted, it will shorten and in doing so, cinch down on the lower abdomen and tighten up your waist. The key to getting this right however is not simply to suck in your belly. That is not going to contract this muscle as it needs to be.
Remember, the orientation of a muscle’s fibers will always tell you the preferred function of the muscle. Here, the fibers run east to west around your waist. When toned, this muscle will sit naturally tighter (ie. shorter) than it will when untrained and de-conditioned. Just like the upper back muscles will often lead to forward rounded shoulders and a slumped posture when they are not trained or strengthened, the same thing happens here.
That said, the fix is quick and easy and will not take much added effort on your part. The only thing you may have to do is practice the movement just a little bit to get a better feel of how to contract the muscle. So here is how you want to do it. First, it may be easiest to practice this by leaning onto something like the edge of a bed or table since engaging the transverse abdominis is going to be more immediate from this position than it will be in standing.
Lean forward onto your elbows and take a big deep breath in. From here, slowly expel all of the air out of your lungs, I mean every last bit that you can consciously get rid of. At that moment, instead of breathing in, try to pull your belly button back to touch your spine. If you did this right, you will find that it is fairly easy to do this because of the vacuum or negative pressure you have created up to this point in your abdomen.
Pull the belly button back and keep the contraction held for as long as you can. In the beginning, you are going to find that you will not want to take a breath in during the process since you will likely lose the ability to keep the contraction. As you get better at it however, you will not only be able to hold your breath for longer but you will be able to take small breaths in without sacrificing the quality of the contraction. Work up to three 20 second holds but start with 4-5 repetitions of shorter duration holds. The key is not holding for many many repetitions but rather the consistency of doing this every day that will have the biggest benefits for you to achieving a smaller flatter abdomen.
Of course, if you want to get rid of the body fat overlying this area then you are going to need a good meal plan to follow as well. We have them included in all of our programs at athleanx.com at the link below but the best option for you is our brand new Core4 Abs program that will train every muscle in your core as it was supposed to be. Get a flatter, tighter midsection and a meal plan to support your fat loss day by day.
For more videos on how to flatten your lower belly and get rid of love handles, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
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41 comments
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This is yoga…
I lost 100 lbs in 2 years . I have loose skin. It is almost as bad as looking at my belly prior to weight loss. Is there any non surgical suggestions you have to solve this problem?
This is one of those things that seems really obvious in hindsight. I'll give it a try throughout the day as well.
How can you do these and not get injured?
Soon as a nigga find out his purpose well where fuck his money is I will
I only watch for his body. 🥰
I’m definitely gonna try this and do this everyday
Howd you get to look like a human kielbasa? Its fucking gross
I don't know if it's the same but I've been just subconsciously sucking in my stomach and it stuck with me, came natural like breathing
🤢🤢🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮
D@mn all was going good until the cameraman showed us a quick shot of Jeff’s sneakers… Nike! With Adidas track pants? C’mon Jeff!! My concentration went out the window
I have always been in decent shape and over the years I have been able to get my abs looking pretty good. For the last ten years or so that has been a struggle. I had put on weight and exercise was no longer cutting it and I suck at diets. Last year I switched to a keto diet and I now have wash board abs. I will try this exercise since I am now retired and spend a lot of time working out, mountain biking, skiing and in general having fun. Thanks so much .
I was about to be mad he said video done just exposing caloric deficit
I have been doing this for a few months, and now I need to go to a smaller belt and pants size in the waist. This is amazing. Thanks Jeff.
So let me see if I understand. So I inhale a good breath then exhale, after the exhale hold my breath and tuck my stomach as far in as it goes and hold my breath as much as possible then release, 3 to 4 reps a day. Is that correct
Yo it worked Paul
I did it whilst watching you,can feel it.thanks
My biggest inconvenience is I don't know what to eat . even you exercise if you don't eat right it doesn't mean nothing.help me with that sir.
Your totally right diet is crucial love the videos keep them coming 💪🏻
The lower abdomen is my last bastion of fat. So the leg lifts and situps won't do it ?
I just clicked the first video on bulking tips AND THIS MAN SOMEHOW KNOWS I HAVE A TIRE ON ME BRUH.
I can hold that muscle anytime and breathe normal why still hold tge muscle for a long period of time is there a nother way to exercise that muscle
Hi I'm looking to tone and get fit but I have no idea how to start. Do you have any workout programs for people who aren't fit yet? Also I subscribed and will start by working my belly from this video
Interesting
My dude wants us to take all air out of our lungs like if we can hold it for a minute
😂😂😂
Thank you for this info… This is what I needed to know.
SUBSCRIBED!!!
If you do this exercise and you have unusual pain somewhere in your abdominal area, it might be time to see a doctor.
So I would just do this once a day?
Goat 🐐
J
I want abs I want more
I'm confused bout the eating and burning it off part
I’ve been looking for something like this. Thank you!
Every muscle that needs work, Jeff comes through with the best illustration!! Thank you again JC!!
Thanks so much for this this bit. I’m going to do this every day. Thank you ever so much.
Luke 11:28
But he said, Yea rather, blessed are they that hear the word of God, and keep it.
KJV
Does it matter when you burn the calories I burn through out the day and then eat in evening and then a lil night cardio at night ?
Gay. Too much info to sit here and watch this guy try and flex for the camera. 400 pushups 300 squats and a 20 min ab workout Every other day will get you as fit with more muscle. This dude is sooo into himself I wanna throw up
Eating my chicken & broccoli as I watch this. Thanks Jeff.