Why is the bottom of my stomach hard
Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
what's up guys jeff cavaliere
athleanx.com so today I'm going to show
you something that you can do every day
as a matter of fact best in the morning
that's going to guaranteed help you to
flatten your lower belly now here it is
you ready eat less every day than what
you burn off that's it done over video
done actually I got a lot more to show
you than that the fact is that when it
does come to getting a defined
midsection that becomes a body fat issue
and having a nutrition in check is going
to be the number one determinant of
getting your body fat levels down
however what I'm going to show you here
today will work no matter what your body
fat level is right now because we're
talking more about a muscle dysfunction
than we are about anything else and
we're talking about the transverse
abdominus
so we break out the muscle marker here
to show you what we're talking about
this muscle actually uniquely runs this
way okay it doesn't run this way like
the six-pack muscles do it runs this way
and it goes all the way around our back
and what happens what a muscle contracts
it shortens so if we're thinking about
how that muscle contracts I'd use this
description before it does that when it
contracts and this isn't it's loosen
state when it contracts it tightens up
you can do the same thing for your waist
and particularly down here in the lower
belly and lower abdomen if you train
this muscle and just like a muscle that
is untrained it's usually gonna go to
its length in state so if we think about
the muscles in our upper back when we
don't train them they become more
lengthened in a relaxed state and that
makes our posture become more forward
really rounded shoulders slumping upper
back the same thing happens here a lack
of tone in the transverse abdominus is
going to create a distended lower
abdomen again no matter what level I'm
going to show you improve to in a second
here how it works out any body fat level
so what we need to do is something
called a vacuum now you don't have to be
an old-time mr. Olympia to pull this off
you just have to be able to do this
consistently and you can do it in less
than a minute
every single day its easiest to do in
this position here leaning forward so I
think it's a perfect thing to do right
when you get up in the morning off your
bed and I'm gonna show you how to do it
when you stand up because it depends a
little bit more you need a little bit
more control the idea is can we shrink
this down get control of this so that we
can feel it contracting if you do this
right you're really gonna probably feel
like a cramp right around the bottom
here again at any body fat level you can
activate this muscle so the goal is this
I'll explain it first now I'll do it cuz
it's hard to talk when you're doing it
you want to take a huge deep breath in
and then expel it all out all out and
when you find that you have nothing left
in your lungs at that point you then
will easily be able to create this
reverse pressure this vacuum back where
you could pull your abdomen in when you
do it's going to demand that this
transverse abdominus does exactly this
it does that and when it does that
again you'll feel it almost like a cramp
in here but you just want to be able to
hold it it will be difficult to talk at
this point because if you've done it
properly you've gotten rid of all the
air in your lungs so part of this
exercise is actually learning how to
hold your breath for longer and longer
periods of time I'm happy with even just
5 to 10 seconds in the beginning and do
it in terms of repetitions 3 or 4 you're
done as you can hold it for longer and
longer 20 seconds 30 seconds you'll get
better and better control here and it'll
become easier for you to do this you
wouldn't obviously try to hold it for
much longer than that and by the way you
will be able to start incorporating some
breaths as you get better at this so you
can hold it for longer periods of time
so here's what it looks like all right
I'm gonna do it actually first standing
and I'll show you how to do it here so
again I'll start with a big big deep
breath in then I'll blow out once it's
out I'm gonna pull try to pull my belly
button back towards my back just like
this
and breathe out and again I can feel it
cramping right here now I actually had
some issues with this a while back when
I had an inguinal hernia being able to
be consciously aware of doing this was
causing some pain because I was pushing
down on the area that I thought I was
herniated when I got that taken care of
I had to sort of redress this and that
is just showing you once again that if
you pay attention to it it could
actually benefit you if you don't pay
attention to it you're not gonna do it
there's no other way to train this
muscle than to actively try to do it so
if we do it against let's say the side
of a bed it's just easier for people who
don't have a real ability to can track
this muscle to do it from this position
so what I would do is I just get here
like this and the same thing applies I'm
gonna take a big deep breath in expel it
all out and then pull up so it looks
like this
and breathe out so if you do this every
morning maximum a minute it's going to
help you immensely just it's not about
having to do a lot of volume here it's
just the consistency of training this
muscle and alerting it that you have the
ability to contract it if you don't
consciously address this you're never
gonna get the benefits of this muscle
and again here's someone doing it that
doesn't look as lean as me but the fact
is you're still seeing that noticeable
decrease in the waistline we're talking
about a conscious contraction if you
don't feel something inside you're doing
that having that shrinking effect there
that you're not getting this muscle here
to do its job and that's where we're
focused on I hope you guys found this
video helpful make sure you leave your
comments and thumbs up below let me know
how it's working for you as you do it in
the meantime if you're looking for
programs where all the things matter we
actually have a brand new program called
core 4 because the core is made up of
more than just the abs I know that the
area of a lot of people focus on but the
obliques the transverse the low back it
all works together that programs over at
athleanx.com in the meantime if you
found the video helpful leave your
comments and thumbs up below let me know
else where I'm gonna cover I'll do my
best to do that for you in the days and
weeks ahead and if you haven't already
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video when we put one out alright guys
see you soon
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