I'm going to teach you a way to get your belly flat just like I am here, standing and anywhere. The work we are going to do is on a muscle called the transverse abdominis, which is a deeper layer of muscles that we have here in the belly region. Imagine that, at this moment, you put on a belt and it is tight.
Do you agree with me that your whole belly will feel a bit tight too? That's exactly what this muscle does. And the exercise I'm going to give you, it works and strengthens the muscle that will keep you.
Not only will it make your belly flatter, but it will also help you slim down your waist. So let's get down to business and I'll take off my shirt to make it easier for you to see. We'll start by lying on the floor.
I want you to leave your legs like this, because it will bring you more comfort, especially in your lower back. If you want to put something here in your head, you can, no problem. The idea is, if you just relax, look how your belly will be more tucked in.
This is happening because gravity itself is causing my organs to settle here more comfortably. Have you ever noticed that when you wake up, your belly is smaller, the fact that you spent a lot of time lying down, sleeping, caused these organs to settle better there, as the time of day goes by. The fact that your transverse abdominis is not as strong causes your belly to protrude more.
And we're going to do the work so that you have this effect here. This transverse abdominal muscle is literally a belt that we have in our body in a deeper way. So I want you to do the following.
You will release all the air. And when you're done exhaling, I want you to suck in your belly as much as you can. Kind of pulling your belly button towards your back.
The amount of time we will stay is trainable. At first, I want you to do 5 seconds. So let's do it now counting these 5 seconds?
So, look. When I release all this air and pull in my belly, I need to hold my breath, because if I breathe, my lungs fill with air and I start to increase the space inside. I don't create the space for my transverse abdominis to contract.
If there is no air in the lung, I have more space, it can contract stronger. It's like I'm doing a biceps exercise and I can pull it all the way up. And if my lungs are full, I can't pull them out as much.
I can't contract it as much and that way I can't strengthen it as much either. Some people may find it difficult to do this at first, but that's okay. I want you to keep doing it and there will come a time when you will be able to better understand how to suck in those abs.
But I want you to do five reps of it. With this, you will notice that your belly will be a little more controlled. This first exercise is the easiest of all.
You have the whole law of gravity helping this muscle pull all these organs in. What starts to happen, for example, at this moment. I'm standing up, I have gravity in that direction and all my organs are pushed in that direction.
Making my belly tend to protrude more. For me to have more control over my abdomen, I need to have more contraction in the transverse abdominis. It's starting to get harder.
And then you might be wondering, how long will it take me to do just this first one before moving on? It will depend on how much you can be aware of the movement. If you can do it the same way I did here, you can even move on to the next step of this exercise.
If you can't get it the first time, it's been a few days. At least until you get this scheme and understand how to pull in your belly. In a week, at most, you'll be able to get the hang of this scheme.
Detail, I want you to do this every day. If you stop to think about it, it won't take you 5 minutes to do this here. So you can even do it in your own bed.
You just woke up, already there. This exercise is interesting to do on an empty stomach. So the moment you wake up is perfect to do it.
If you can't do it first thing in the morning, it's a good idea to do it at least 3 or 4 hours after a meal. Laércio, I'm already able to do it. I've already learned.
I've already managed to suck in the abdomen. What now? How do I do it?
The next step. I want you to kneel. You will leave your hand here on your thigh.
Do you notice that my body is slightly tilted? Same thing. I'm going to take a deep breath.
I'm going to let out all the air. And then I'm going to pull in the abdomen. At this moment, you will realize the following.
The fact that my body is tilted already starts to have gravity weighing on it in a way that makes it more difficult to do the exercise. If you are already doing it, I want you to do it 5 times and then hold it for an average of 5 seconds. You will do this for a week.
It will already strengthen this transverse abdominis a lot. At this point, you will already be noticing a huge difference in the control of your abdomen. It'll be much stronger and much more controlled.
The most interesting thing is that this will even change your posture. From the moment you have your abdomen relaxed, look what happens even to my shoulders. When I have it and more control, my entire posture improves.
Then you will notice that you will lose belly fat and gain chest. In the case of women, the bust will increase, posture will be more aligned, everything will improve. A week has passed, let's evolve to another level of intensity.
If in this position of my body I already have a little weight on my transverse abdominis, what if I do exactly the opposite of lying on the floor? We're going to put a lot of load on it. So, I'm going to stay in this position, all the weight of my organs now, they're against my transverse abdominis.
If I completely relax my abdomen at this moment, look what happens. My belly completely gives out. Why?
Because there is a lot of weight there from all the organs. So, come on, let's do it. And this is the hardest of all, because it has a lot of weight.
This musculature is lifting all the organs. Here, you will repeat the same idea. Five times, with five seconds.
And since this is already the heaviest of all, after a week, I want you to increase the time you stay. Instead of doing it in five seconds, you'll do it in seven. After a week, you can do nine.
And when you get to ten seconds. . .
Then you can evolve in number of times. Instead of doing five, you start doing six, seven, eight, ten seconds. And ten times is enough for you to get an amazing result.
More than that, only athletes do it and I don't see that it will have such a big benefit for you. There will come a point where this will become your routine. That's exactly what happens to me.
Every day I do 10 repetitions of 10 seconds of this exercise. It will not only help to have your entire abdomen more controlled, because these muscles will be more tense and will hold more, but it will also help you avoid problems with your spine. We are not talking about an exercise that is purely aesthetic.
Also at the health level. And I'll tell you more. These exercises also help with your intestinal health.
Because this type of maneuver is like a real massage throughout your intestine. It will improve even in this regard. This is what will happen to you.
But I have some important caveats to make to you now. This exercise works the muscles. And you will already have great benefits by doing it.
However, the fat, it will not act. What will make you improve the appearance of your abdomen even more, reducing this layer of fat and even having a better shape of your abdomen, is a combined effort of a controlled diet and physical exercise. And I'm not even talking specifically about weight training, but rather about having an activity in your day that makes you move more and if you can go to the gym, it will help you even more.
If you want help in this regard, you can become my student. And as well as having training programs that will help you build a more beautiful physique, I'm still going to put my entire team of characters to help you in your day to day life, making adjustments to your training. We will help you every step of the way.
And nutritionists will also help you by creating a personalized diet for you. Putting your routine in perspective, what foods you like, what foods you don't like, etc. All this if you become our student by clicking on this link below.
I want to remind you of something super important. If you can lose fat from your body, it will help you a lot. Both for you to have a flatter, more beautiful belly, and even for you to have more definition in your entire body.
And that's why I'm going to leave this video here for you. I'm going to teach you exactly what you need to do to lose fat and improve your entire physique. Click there.
