the

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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