Tighten & Flatten Your Stomach in 1 Move (No Sit-Ups or Gym) Dr. Mandell

I'm going to show you how you can tighten and flatten your stomach just how I am standing right now or you can do it sitting better yet you can do it anywhere and it's that easy but I want you to understand something very important you do not have to go to the gym to get a flattened and tightened stomach but you do have to have a good diet because if you have excessive fat I'm still going to show you how you can flatten and tighten your stomach but it's going to only flatten according to how

big your stomach is so if your stomach is like this yes you may be able to bring it in further in but as you lose weight as you have more of a calorie deficiency or a lower calorie diet or a smarter diet with more exercise and as you burn those those pounds over time you are still going to strengthen tighten and flatten your stomach more and more and more now let's talk about the muscle the muscle is called the transverse abdominis it's located deep deep in our abdominal area and it's not the outside of the

muscles called the rectus abdominis it's the strap muscles it keeps it nice and tight I want you to imagine that you just put a nice tight coret belt on because your back is weak you're hunched over and what this does is as this tightens and velcro around your lower abdominal area it keeps everything nice and tight that's what we're going to do but we're going to do it naturally something you can have 24 hours around the clock and continue to get it stronger because when your lower back is supportive it helps your posture it helps

support your pelvic floor it helps you sit down easily and sit up straight as well as getting up from a seated position when you don't have to use your hands because a weak core weakens everything everything above your core starts to compensate so if you are having this type of posture or you have weak core muscles and you're more prone obviously to have more back problems disc problems hered discs bulging discs weakness Pro of the lower pelvic floor everything revolves around these tight deep muscles most important is that you're going to feel better about yourself

because when you put your pants on or whatever you put on girls and guys you're going to be able to feel how your gut or your stomach comes further in flatter tighter now I want you to imagine tightened stomach muscles every muscle when it's contracted if it's your bicep if it's your tricep if it's your PEC muscles pushing out if it's your lat muscles pulling back if it's your shoulder muscles lifting outwards like this the muscles shortened and when they shorten they contract it's no different for our core muscle because when that core muscle contracts

it pulls holds everything in it holds it in nice and tight and that's what you want cuz that's going to keep it tight and it's going to flatten it because whatever is going on the outside is going to suck back inside and as you continue to lose those pounds over time through a healthy diet as well as healthy exercise walking aerobic exercise riding a bike just doing the smart things this is going to continue to get better and and look better as time goes on so let's go for it we're going to work our deep

transverse abdominus muscle this is the muscle that's going to work from the Belly Button as we take our belly button as we push it back towards our spine take a deep breath with me as you blow it out take your belly button and pull it back to the spine let it suck in pull it back you're going to feel the back muscle out here start to hurt hold it in five six 7 seconds and relax wow you're saying that hurt yes it did because those muscles are weak so you're going to focus on those deep

breathing vacuum exercise as you take a deep breath come on again blow it out sucking the belly button back to the spine pull it back come on suck it in bring that stomach in as far as it will go go and hold it there five six 7 seconds and then relax and you're going to do 12 repetitions initially and as you continue to get stronger you can hold it longer or do or do more repetitions or more sets so that is key because as you do this you're going to continue to build on it and

get stronger and stronger although let's take it to another level take a deep breath blow it all the way out bring your umbilicus your belly button straight back I want you to hold it now as you hold it you can put your arms up like this it's more comfortable as you hold it in twist to the left as you hold it come back as you hold it twist to the right hold it in and come back that's one repetition you can do 12 repetitions of those after you start to strengthen take a deep breath blow

it out out suck it in far as you can put your arms up as it's sucked in come to the left twisting squeezing that core holding it in coming back to the middle going to the right holding it in just for a couple seconds and coming back again that's one repetition and if you want to take it additionally to another level as you get better and better which is not important now but I'm just going to show you real quick if you take a deep breath come on blow it in blow the umbilicus bring it

back as you blow out as you come to the left and as you go down a little bit you'll feel a little bit deeper core muscle you can come up as it's held in come to the right and then come down a little forward this way so this is something you can do daily but just shoot for about 6 S8 repetitions initially don't overdo it try to do it daily if you miss a day here and there it's okay but I promise you one thing this will tighten and flatten your stomach because it's a muscle

we're not burning fat we're Contracting muscles and muscles will hold you in it will support you it will keep you healthier it will allow you to stand up tall sit up tall prevent lots of injuries as well as helping the lower pelvic floor so you have a mission a simple Mission please cut out those refin and processed foods get your exercise whatever Hobbies you like The Walking getting on a treadmill going to the gym whatever it is it's all good make sure you're maintaining your stress levels hydrating and just focus on a good diet and

do these little bits of these vacuums whenever you can and I promise you your body will love you please share this video with your friends and family leave your comments below and most important make it a great day I'm Dr Alan Mandel