Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
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- Опубліковано 27 вер 2024
- 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.
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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.
I have a simple workout that you can do at home to get you a "flat stomach" in JUST 22 days! - ua-cam.com/video/CMKw77fbkOs/v-deo.html
Is this the same as this above video, working on the transverse abdominal muscles? So we can do either?
Hi Jeff so would you not advise doing this exercise with an inguinal hernia then? Thanks in advance
Can you do an "everyday" video where you go over all the things we SHOULD be doing everyday
Yea, Like a routine you can do everyday which takes 5-10 minutes max
Actually there is a play list
that would be good, there are too many things
just facepulls
@@mackerful1136 Jeff wipes with both hands because... well you know how it goes.
My everyday routine is now 27 hours and 32 minutes, I am now 4% body fat and my abs have abs. Thanks Jeff.
make sure your abs do face pulls
Also make sure they are not internally rotated
Make sure your body fat is under 6% or you'll die from muscle atrophy
Stop eating food and just start eating the muscles growing on muscles
Chad Alston he knows what he said
Still amazed at how this guy can literally give anatomy lessons with his own body
Probably saves a lot of money on graphics and diagrams XD
all he did was draw a few lines
@@scorpionz44 stfu man, the guy puts passion into his work with his muscle markers.
@@scorpionz44 ... Hater
@@scorpionz44 - You're right, and it's so unfortunate that you had to inject disdain into a particular conversation that had the opportunity to bring you greater respect. What a pity for you.
I started doing vaccuums on the floor and, when I was done and got up, my room was clean.
😂😂😂
What?
You bloody comedian 😆😆😆👏👏🏽
Hahaha
🤣🤣
Missed opportunity to call this video:”BREATHING IS KILLING YOUR GAINS”
Lmfao
Dude.. genius.
How is that funny you lil virgin?
@@lliili634 You must be new here
@@SSTricky Nah bro been here since 4 years almost
The thumbnail lied to me
I pointed at my stomach for 4 hours straight and nothing happened 😭😭😭 is there something I'm doing wrong
Miles Clyde this comment is elite😂
100th like
😂😂😂
There is something that's killing ur gains😂
Yeah, what they don't tell you is you also have to watch what you EAT!!!!!!!!!
*WW3 STARTS*
*Jeff* : "You're doing it wrong"
*WW3 STOPS*
Lmfao
Lmao 🤣 bruh u won
Trump- I do nothing wrong
Trump: those are some beautiful face pulls. 👌
@@KyleDimetri 😂😂😂
Athlean-x has been showing us how to flatten the curve since the start of the channel.
😂
Jeff is the guy who cheats his cheat meal to eat healthy
Anubhab Basu true
Well, just do belly pull to lose weight, and face pull for everything else.
Bruh I’ve seen more people say what u just said so u might wanna use ur own advice
what a move my friend :))
except when it's birthday carrot cake time!
Can we just appreciate the amount of text in the descriptions of these videos despite most people never reading them.
No, i definitely do. I read the thoughtfullly transcribed descriptions before i roll any of Jeff's videos.
Right??? He definitely puts a lot of work in making these videos, 👍🏾👊🏾✌🏾🇳🇬🇺🇸
I think it's just for keywords, it's repetitive and hard to make sense out of it
@@Varttino .
OMG I see what you mean. I'm guilty of not reading the descriptions. I will do from now on tho
If you do every “Do this every day“ exercise Jeff is recommending, they add up to 25 hours
Jeff does 40 hours a day that's nothing
@@mars3403 I see someone is not practicing
🤨🤨how does he do that??? Time traveler????
Tom Ato depends on what you’re trying to accomplish ;)
Aint nobody got time for that
I was just watching a video where Arnold Schwarzenegger was talking about this very exercise! I'm gonna have to start doing this.
What's the name of that video ¿?
@@anmoljuyal9439 ditto
@@anmoljuyal9439 look up arnold stomach vacuum
And? How’s it going so far?
Did it work?
I didn’t realize how jacked Ross from Friends was...
Jay Dennis lmao
@@desmondassiniboine-daniels8273 luteW
Jay Dennis 😅
Who?
Jacked? I dont see anyone jacked at all
Jeff: Do this everyday.
Me: Does it everyday.
Jeff: Don’t do that again.
Daniel Powers it’s killing your gains!!
🤣🤣🤣
😂😂😂😂😂😂😂😂😂😂😂😂😂
Kills the gains
Standup and do it
Legend says jeff sleeps with his abdominous muscles contracted whole night.
Hello homie
Thank you for all your hard work
I was 298 than decided to start working hard on myself. I am now down to 230. I still have 30 or so to go. I'm 56, and have been exercising and working daily to get back in to fitness. Thanks 😊
Congratulations on losing 68 pounds, keep going strong Brother 💪many achievements ahead
So impressive! Keep it up!
New tip I just learned: don’t do this when you have to poop.
ImSoPeeved actually it’s a great exercise to do on the toilet.
ImSoPeeved o
Really helps constipation actually
Wow some serious discussion going on in here😂
It’s actually really good for constipation. Would recommend!
Soon we'll need a compilation off all of these "do this every day". Gotta be like 20 different workouts I have to do every day by now.
Do this every day for 1 minute x 30 exercises... there goes an hour
You know if your job was looking awesome on UA-cam and Instagram, you would have plenty of time to do these things. So just quit the job you have and do that. Do it today.
I was just thinking that!
There are more than 365 do-this-workout. So I need to complete 365 moves every section now :(
Actually, you may have a great idea that Jeff should act upon....being an entrepreneur and all.
At this point, I am convinced that the air I breathe is caloric.
I know the feeling no joke. I heard when we burn fat most of it is exhaled imagine how much exhaled fat is floating around in gyms I can't help but wonder if we're also inhaling it!
Yup
Jock Marais ASMR no it’s just your simple translating it for you instead of you translating it.
lol I feel you
It's Rona now
Me: Do you even have intestines?
Jeff: Don't need them... face pulls
Jeff uses his intestines for cable pulls and more resistance on his bench press.
Lol
667 likes, I made it. Your welcome
Brilliant.
🤣
Me: sleeps
Jeff: you're doing it wrong. You need to activate your core
You know Jeff sleeps in a reverse plank position
As an Arsenal fan, you should watch your heart rate every day.
And when you get up to pee at night, 50 face pulls
And you lack external rotation of the hip
We're running down like the rectus abdominals
I did these as a kid just because I thought it was fun to do.
Got away from it as an adult.
Thanks for bringing my attention back to something I know works real well and I’m enjoying getting back into it!
Your perspective, as always,
is spot-on! Thanks!
Same but it's harder now I'm a teen
@@ZJKOA i did this as a kid too.
Last time I was this early Jeff told me I was killing my own gains
Coming early is killing your gains
@Nuanced Nincompoop Xaxaxa 😂😂 agreed
Last time I was this early I didn't see this garbage comment
Comes with the days of the week. He knows no one is thinking about abs on a monday or tuesday.
4:25 I want to look like the guy in the back by the end of this quarantine
Tip you can easily do this with a knive
Dronef04 me too
YtbGamer :0
😂😂😂😂
Well, my arm muscles have got bigger during the lockdown, but, unfortunately, due to all the home cooking I'm doing, my waist has got slightly bigger, too.
Finally, someone that actually goes straight into explaining the exercise.
Usually for other work out vids it would take them 25 minutes to explain this.
Meh
He always gives a little science behind what he's talking about then shows what to do.
Best fitness channel online.
BlackTempest the millennial not to mention the 10 minute vlog leading up to the workout
Yes! Watched a Jeff Nippard video on something and the first 10 minutes was him in the kitchen laughing with his girlfriend getting breakfast prepared then going grocery shopping! All that before the subject of the video
I like how Jeff doesn't have tatoes but he draw his body with markers
Potato tot toes is what I think tatoes means lol doesn’t make sense but it’s funny, I’m immature.
He should tattoo all of the muscle patterns on him so he doesn’t have to draw
Tattoos would cause impingement of Jeffs heroic ability to break out his trusty muscle markers when giving an anatomy class. Thanks for everything Jeff
What's tatoes, precious?
@@DarkmanXSincere tatoes means potatoes
My body transformation progress has slowed down because instead of paying attention to what Jeff says on every video, I end up focusing on the comments.
70% You tube comments can be ignored, most of them are ridiculous, paid trolling or straight up ignorance.
Same 🤣 most videos I watch I’m scrolling to look at comments and missing most of the maybe valuable info in all the videos 🤣🤷♂️😳
sad for you being stupid, cause youtube comments are mostly stupid. It's only entertaining or BS.
It slowed down cos you watch v shred
Parehas tayu ate hehehe
This guy looks like Ross from friends started lifting serious bars
Omg I knew I wasn’t crazy!
After I read your comment, I can only see AND HEAR Ross in this video
He sounds like ross too
HAHAHA agreed with you :D After Emily divorced :D
I was thinking that. I thought it was just me.
Roses are red
My pee is clear
You will never look like
Jeff Cavaliere
HAHAHA
my pee is red is that good??
Roses are this
Violets are that
I am fat
Chad custom pee color
@@ChadX Nope, it's grrrreat...
Jeff's throat can easily bench press more than my whole neighborhood
F** dude! I almost choked myself laughing 😂
Watto it’s a joke
Made me tear! Good one, man! 😂
Who else stopped breathing as Jeff held his breath
New subscriber. After a 15 year hiatus from the gym you have inspired me to return to training. You have given me a new philosophical approach to training with new exercises. Thank you!
I can’t be the only one slightly hypnotised by the way his chest twitches every time he moves
He's flexin
Killian Maiberger-Higgins I CAN’T UNSEE IT NOW. O_O
For me, it is Jeff’s lats when he turns....
@@jimettamarna417 ah yes same
They’re actually twitching out morse code. I deciphered the first 3 minutes and it reads “FACEPULLS” if that means anything to you.
I really appreciate the addition of showing the exercise being performed by a person who is not as lean.
Your right but didn't see any results unfortunately
I found it sickening, but each to their own.
It works, i feel the cramp, combine it with lower ab workout and my tummy is now flat
@@hughm1383 You get used to it
How to have a flat belly: empty your lungs and never breathe in again. Living is killing your gains.
Lolol
😂
Man I’m in tears lmao
Wtf lol 😂
🤣😂🤣🤣🤣🤣🤣😂
Tried this for a few days but somehow ended up by the pool with a margarita.
@@mightywarrior119 hmm
@@mightywarrior119 Ya like gothic?
@@mightywarrior119 Interesting
Lol
@@mightywarrior119 nonce alert? Children you better watch out
Its like jeff is actually just muscle but painted skin on them
vacuums are great, they do really help with activating your lower abs
Me: *clicks on video, already knowing what he’s going to say*
Me: “don’t say it”
Jeff: “eat less every day”
Me: *pikachu face*
Fernando De la Vega it’s really amazing how many videos fitness youtubers can make telling you to eat less to lose fat lol. What’s even more amazing is how many I click on knowing the answer full well lol. One day someone of them will come up with the miracle cure that allows me to eat 3 pizzas a day and still be shredded.
Fernando De la Vega But working out makes me really hungry Jeff!! >:(
Jose Burgos I don’t know if this works. But the one punch man method can have that effect. But I haven’t tried it fully myself to know if it’s works 100%.
@@Sachin1671 we all know you just dont wanna get bald acciddentally
Burn more than you take in. Doing cardio (depending on how much you run) usually gets the job done.
“Part of this exercise is learning how to hold your breath, and just shut up.” 👍🏼
Tell em, Jeff
Jeffs lower belly can bench press more than my whole family
This is amazing! I have diastasis text I from 5 c-sections. I have massive backpain from that and injury in military. This excercise is similar to what physical therapy gave me it feels great. It was the first time I felt these muscles in 6 years.
I love your channel
Thank you!!!!!!
Jeff: "Drink lots of water"
Also Jeff: "Do this exercise when you first get out of bed in the morning"
Doctor: "So tell me again how you managed to burst your bladder?"
Nein Gagging 🤣🤣
ik it'S a joke, but obviously you do it on empty stomach
😂😂😂😂
😂😂😂😂😂😂
🤣🤣🤣🤣
“Drinks soda while watching video”
Mhmm he’s gonna kill me
Warning do not try this when you need a dump things happen
Well, shit. I wish I'd seen this sooner...
@@EhvanTea the shit piles up and boom 30mins of pain in a toilet
That part! 😂💩
Under rated comment
Hilarious!
Honestly I expected Jeff to be able to talk while doing vaccums
4:32 he bumps his fist together, the energy behind the tiny bump was enough to shake the camera in the cameraman's hands. I would listen to this guy
4:15 Arnold would be proud to see this. A real vacuum.
4:16 when I try to flex my abs
@@bulletprooftrading tbh everyone has abs
It's just not define
Arnold Schwarzenegger said that the abdomen is intended to support the belly so to train it you should contract it consciously. He was basically doing this
I have actually been doing this for around two months and the results are more than visible
when did you first start to see results
How many seconds did you did it for , and how many times ?
JEFF: muscles contract and get tighter....
ME: Looking down thinking.... Dam mine are going to need some contracting!
willo283 iiiu
I snapped up straight as soon as you mentioned posture 😂
Note: Do a Vaccum for a minute every morning.
And a bowl
Tanner Gonnoreha ghg
The bedroom carpet
I'm taking diet pills
@@dracojensei1141 bruh
I actually like how you opened with stressing diet and nutrition to lower body fat levels.
Too many people online are telling people they can just eat whatever they want with no consequences so long as they work out, and it’s simply not true.
Jeff: Here's someone doing it that doesn't look as lean as me.
Me: Oh hey, that looks like me! 😒
This works especially if you eat less….
Jeff :
How Being Alive Is Killing You’re Gains .
Me : 🙃🙃🙃 .
How being alive is killing you are gains.
What do Jeff and my ex gf have in common.
"You're doing it wrong"
Jeff ain't toxic like your ex
@@kitcat2808 by
Wtul
LOL! Good one!
myjy Jeff ain’t a slut
Ive been training my core for approximately 6 months. What I discovered is that even though I was core training I was never effectively activating my TVA. Much of this was because my entire life I've never developed it! My brain never used it so my core always relied on my abs for all the work. About 3 months ago I actively began training my TVA and it's made a huge improvement on all of my movements including shrinking my waste line. Even though my core was well trained my lower belly was always distended in the resting position. At first I thought it was remaining Visceral. I was wrong. My TVA as you explained was just no developed. This is definitely one of the better TVA Vacuum videos I've found yet. Thanks for all your help! You have helped me loose over 40 pounds in the past the few years and transform my Father Figure:)
"Your breathing is killing your gains!" :D
Don’t bother clicking the link, I’ve lost already... just one more failure to my arsenal
Did you click that link faster? With more concentration? That's a gain.
Maybe try actuvating your core during the process
I won!
Try pressing it while doing face pulls..that might help.
you were doing it wrong
even Jeff's face has muscles. he trains his cheecks and ears, too.
Your face has muscles too
I actually start doing this and it works. I honestly could not believe it but it actually works. Thanks, Jeff.
How long you Been doing it ?
@@TS-tu6id November 2020
Roses are red
My definition is clear
But I will never look like
Jeff Cavaliere
I have yet to watch one video that hasn't been insightful, funny or at the very least directional in my journey to a lean body. Your knowledge is insanely helpful and appreciated.
Some poop came out while trying to do this.
Pro tip: poop before doing this exercise.
Cero cyka You’re so full of 💩
😛
Cero cyka you need to clinch your sphincter up and in then hold for 15 seconds
So that's what he meant by "expel it all out" at 5:05
@@dhruva_sarma_ Now you f-ing tell me ....shit myself...lol
When your recommendations call you fat.......
I tried it out, you can actually feel the effect. Thanks guy
How many times a day?
This guy's dedication to keeping his body fat low year round is ridiculous. I know looking good on video is his livelyhood, but there are plenty of people lucky enough to work in their chosen profession... and they still half-ass it. This guy on the other hand - Rrrespect!
I feel like at this point Jeff is just making content to flex on the rest of us
This is the best exercise I've ever seen for toning my lower abs i definitely can feel it working. I struggle with this area. Thank you so much. I love it 😁
How has it worked out so far? Is your lower belly more flattened now?
@@djhwty8725 calorie deficts are by far more important bro but I'm gonna start doing this because this is where I and most people struggle because honestly dude I feel like you need like 10% body fat to see that and that harder for endomorph types I feel
i NOW KNOW HOW THAT SKELETON GOT THERE . SOMEONE DID THIS AND FORGOT TO INHALE.
Because of you now I have a flat and good looking lower belly, please make a video for neck muscles and neck pain cure and head stability...🙏🙏🙏
Fantastic exercise !! Simple, easy to apply. Jeff's explanation and commentary is so
encouraging. And it applies to me 100%. From today on, it is part of my routine.
Thank you, Jeff !!
How’s it going?
How is it going?
I feel like my guts just seperated and when everywere.
Who all wishes they had Jeff’s self control to only eat cake once a year? 😂
It's really not worth it
Judging by ur profile picture u don't need one. 😅
PonySlaveStation exactly what I thought😭
I don't like sweets anyway
Well i wish i had less fat cells and better genes so i could eat more of what i like..
My daily workout takes 3 days to do, but after 6 years I'm now shredded like a POW so it's been worth it
Franco Columbo used to do these.
Called them “stomach vacuums”.
Back in 70’s.
Thats right! It's Franco Columbo not Franco Columbu.
That's exactly what he called them tho. He said they are called vacums
That might have been why he drowned, never do the vacuum underwater.
Frank Zane did a great vacuum in his posing routine
Billy Jack
Jeff, i have seen such an increase in my workouts since i followed your channel! Lifting feels better and i look better too, its more than just "going to the gym" its a lifestyle for those motivated enough to be the best that they can be every day so thank you for everything! I lift heavy things for a living at work so its important to know how!
Jeff's equipment breaks when he holds it because he's so muscled :p
I’ve discovered that working my hip flexors, adductors and abductors my posture has improved. I naturally stand up straight. Feels good too
I actually did stomach vacuums everyday for 50 days and even though my body fat went up, my waistline didn't change! Definitely try doing it!
Ericliaoo how many sets did you do? And how many seconds
Joe Jeff mentioned you can do it one minute everyday
@@Joe-zf8kt I started off with 3 x 20 seconds then eventually I worked up to roughly 5 minutes of practice a day. I made a video on my channel if you're interested in my progress lol. good luck!
Jeff as a kid never scribbled the walls with markers he always scribbled over his muscle fibers
It also helps to stimulate the bowls, especially in conjunction with torso rotations while you are on the toilet.
I'm 41 and pretty lean but I'm still getting that dad belly. I will definitely try this.
His UA-cam name looks like Elon musks son name backwards
This absolutely has made a difference in my lower abs in just 2 weeks! Excellent advice Thank you!
How many times a day did you do it? And for how long?
@@kendallmcgilll1019 best to do in mornings on an empty stomach. Usually to 5-10 times in morning and more towards the end of my workouts. I usually workout towards the end of my fast so my stomach is empty then as well. You can also do them in your car sitting in traffic. You will absolutely see a difference💪🏽
Is that so
Priest: It’s time to take communion
Jeff: That’s not in my meal plan
Priest: Go to Hell then
Do you mean Lee "Priest"?
Does anyone have an issue that they have a flat stomach and just have the pooch sticking out?
Me being that one idiot who breaks out in maniacal laughter half way through doing stomach vacuums
I’ve found it helpful to give a slight cough just at the end of exhaling. This tightens muscles even lower down.
Hands down some of the best workout related content on the web. Jeff seriously man thank you and keep up the great content man!
Athlean x is the goat literally I've learned the most from his videos vs other guys
I like this...done it for the first time today and I’ll be doing it everyday from now on. Thanks Jeff!
What are the results
Results?
Good so far I think. It’s only been a week
Bradley Chlopas hows it going now bro
Ebola Jr lower belly is definitely a bit flatter, but is that from doing this or just from good nutrition and working out. I reckon it’s a mixture of both
Never really knew how to get that last bottom bit. This is hugely helpful. One week and I can see a visible difference. Thank you!
How many sets of this did you do per day?
@@SliceofBread123 I’m doing them roughly once a day. Maybe twice.
Mind you, after only a week, the differences are only noticeable to me. But I’m confident that it will be more visible in a couple of months.
Ian Vasquez Right, but how many times did you do the exercise once or twice per day?
I do these daily and I'm finding my little baby Adonis Belt is starting to show, which is a vanity goal of mine. In the beginning I could only hold about ten seconds. Now I'm averaging about 30ish seconds. My max is 42 seconds. Thanks Jeff for the excellent demo!
Thank you!
I'm gonna start doing this for my belly. Will let you know the outcome. Home quarantine do plenty of workouts to do.
Please do
Waiting!
Any changes so far?
@@tharunraaj8391 nothing yet Tharun keep pushing myself hard
how did it go
Frank Zane was the king of vacuum poses back in the day.