Tag Archives: athleanx

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.

Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

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Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)



If you want to get a flat stomach at home and are not sure what home workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop a stronger core by training the deep muscles of the abs the way they should be. It doesn’t matter if you have to lose fat right now or are incredibly lean, if you have a belly that sticks out and want to get a flat stomach, this will push you in the right direction.

The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this step by step home ab workout for a flat stomach just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.

It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs or completely flat belly may not be completely possible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.

That said, do be sure that while you are committing to putting in the effort on this home workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs and have a flat stomach

The good news is that your body fat levels do not have to be nearly as low as you may have thought to start to see a flattening of the midsection. This is because the muscles of the transverse abdominis and pelvic floor are almost universally weak in everyone and can benefit from the activation that will come over the next 3 weeks with this home workout plan. Once you gain control of these core muscles you will see that the waistline will become much tighter even at rest.

That said, here is how this step by step plan is laid out to help you get a flatter stomach.

There are three phases of 7 days in this 22 day plan for a flat lower belly. Each one will take you through a different posture with the goal being to learn to contract and hold the pelvic floor and TA muscles at the same time. In the initial week you won’t even be doing any moving during the exercises for a flat stomach, you will just be holding the contractions mindfully focusing on activating the muscles of your deep core that are currently weak or dormant.

The exercises in this first week are as follows:

Static Supine TA Hold – 10 reps x 20 seconds (3 times per day)
Static Hollow TA Hold – 10 reps x 20 seconds (3 times per day)
Static V-Sit TA Hold – 10 reps x 20 seconds (3 times per day)
Static Plank TA Hold – 10 reps x 20 seconds (3 times per day)
Static Elevated Plank TA Hold – 10 reps x 20 seconds (3 times per day)
Static Kneeling TA Hold – 10 reps x 20 seconds (3 times per day)
Static Standing TA Hold – 10 reps x 20 seconds (3 times per day)

The next phase takes place from day 8 to day 14. Here we introduce some dynamic movement to the equation to ensure that you now not only can contract these muscles but can do so with additional challenge to the core muscles.

The exercises for this week are as follows:

Supine Flutters – 20 reps x 10 seconds (3 times per day)
Hollow Rocks – 20 reps x 10 seconds (3 times per day)
V-Sit Drifts – 20 reps x 10 seconds (3 times per day)
Plank Step Outs – 20 reps x 10 seconds (3 times per day)
Knee Drives – 20 reps x 10 seconds (3 times per day)
Kneeling Walkouts – 20 reps x 10 seconds (3 times per day)
Standing Walkouts – 20 reps x 10 seconds (3 times per day)

The final seven days of this workout to get a flat stomach, the reps on the static exercises will be cut down to 10 and the dynamic moves will be performed for just 5 reps but increased in time to 20 seconds.

This is a killer but it is a home workout for a flat stomach that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body.

For more ab workouts to get a flat stomach and lower belly, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle with No Equipment – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24

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