Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)



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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38 thoughts on “Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)”

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/flatter-abdomen

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Do you have any strength training exercises for the muscle to accelerate mind body connection or to incorporate it better into a core workout? I have been trying to ask a lot of people for tips on workouts designed for this and I haven't gotten anything that actually feels like I'm targeting it.

  3. As always much appreciated Jeff..I’ve tried the transverse excercise and it most certainly works as I feel the engagement in the lower part of my belly.My lower ab just below my belly button protrudes though.I have a six pack but this area sticks out slightly with not much fat being the cause .Could this be an internal issue and if so,how could I get that to dissipate? Thank you

  4. I was searching comments section for some serious people commenting on their experience on this method. But everyone here is to find glory in the little joke they just cracked. If anyone found this method working, please comment below. I'll be starting to do this myself every morning, I will come back here to share my experience in 15 days.

  5. That particular exercise is from hatha yoga and if you dont do correctly than you create iner damage… there is specific way to do and when to do ( as example how many hours after eating)

  6. I’ve wanted to start doing this to strengthen my abdominal muscles not to let my abdominal hernia get bigger as I still do some stuff including cycling. I stopped doing abs,using the belt whilst cycling,awaiting for the surgery.You mention, it caused some issues to you when you had hernia.Apart from the pain itself did you have any other problems such as hernia getting bigger?

  7. Hey, I hope you read these. I'm curious about you inguinal hernia, because I've been struggling with the after effects of a work injury that I never got proper treatment for.

    The pain I still get is in this transverse abdominus region, and I have muscle weakness in my left glute, hip and inner quad that's been leading to patellar femoral problems.

    Do you have any advice or videos on how to best recover from muscle imbalances, or if there was anything you did to help with the hernial issue?

    I've really enjoyed the mechanical explanations of the body in your videos, and I hope you have a good day.

  8. Guys to be straight up honest. If you want to shred up your lower belly, YOU HAVE TO RUN. SIMPLE AS THAT. Run 3 miles a day if you can. Do that for a month and tell me that doesn’t work.

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