Tighten & Flatten your Lower Belly with ONE EXERCISE (Guaranteed!)
ฝัง
- เผยแพร่เมื่อ 24 ก.ค. 2024
- In todays video i'm taking about one exercise that will tighten and flatten your lower belly regardless of your body fat percentage. This works because were talking about a muscle disfunction, namely the transverse abdominis muscle. Doing this exercise daily consistently will help train your transverse abdominis to tighten and sit flatter which will help give your abdomen and tighter appearance.
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General disclaimer
Any form of exercise involves a risk of injury, especially when performed incorrectly or with poor form. I am a qualified personal trainer and nutrition coach. I am not a physician, dietitian or medical doctor. Please do not take my advice as a substitute for medical advice. The health and fitness advice provided on my channel is to the best of my knowledge and is a guideline for exercise and nutrition that you can follow and perform at your own risk.
Should you have any existing medical conditions or health concerns please consult a medical doctor before performing any exercises or implementing nutritional advice provided Jenna Collins Fitness.
I do not guarantee results from any of my workouts. Each person is different and will get different results from any workout they perform. Regular exercise combined consistent good nutrition habits is key to getting results. - กีฬา
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She knows what she is talking about, I started these and similar exercises only a few weeks ago and already see a difference at almost 68 years old. Thank you.
Hey! You're welcome. That awesome you're seeing results! They definitely do work, I will only ever advertise something that i've tried myself and know will be beneficial to my audience. Good work! :)
@@JennaCollinsFitness oh I saw you know your stuff immediately, after 40 years working in emergency rooms we/I can spot frauds a mile away. Best wishes
@@minus6339 that means a lot, thank you 😊
Starting tomorrow..back in 2 weeks to report progress thank you
Started right now....Will see what will happen. ..waiting for the result......
Day 1: done
Day 2: done
Day 3: done
Day 4: done
Day 5: done ( I lost 1 cm from my waist)
Day 6: done
Daone 7: off
I am still doing it on daily bases I will be back after a month for an update.
Edit 1: it's been a month now, and I lost around 6 cm from my waist.. I will keep doing it
Nice!! 💗😀
How's it going?
@@MaithiliKulkarni same till now, no change after that one
For how long do you do it and how many times a day?
How many time per day?
I’ve been doing this since I was young. (In my 20’s…I’m 54 now). I always have said to my daughters “Breath in, think think!” I’ve had 8 babies and my midwife told me after #8 that I had the abs of a 20 year old! I was flattered, of course, but also overweight! Fast forward 12 years… I’ve been on a weight loss journey for the last 50 days and I’ve been implementing this exercise. I’ve already lost 3.5” in my midsection! I already have a visible waistline again! This truly does work. 🎉😅
Eight! Irresponsible
Judgmental??@@Winston.Smith101
Thank you so much with your story cos it’s really encouraging, I will try this everyday. It’s very simple as well
Thank you so much with your story cos it’s really encouraging, I will try this everyday. It’s very simple as well
Exercise at 4:00 But it is worth to watch the whole video, specially about the calorie excess, that we may all know about it but it is always good to be reminded of. Thank you Ms Collins.
finally ...
Yay thank you
Hero
Please like so i remember to repeat this again
Lost 2st but having a really bad day and was wanting to binge on something but saw this and thought "even i can do this". Im 64 in a few weeks with some health issues and been doing leg and arm exercises on my bed and do something similar. Now i know the correct way to do this so no binge for me. Thank you so much as you are just what i needed.
That’s great to hear, so glad I can help you! 😊
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
That’s perfect, thank you! Well said 🩷
Thank you
Thank you❤
Well done for giving a healthy viewpoint
I found this is most motivational and lovely comment on TH-cam
Thanks for sharing this! As a T12 paraplegic, who can still squeeze my core, I've kinda been doing this without realizing it. But adding the twisting motion really makes it a proper exercise. Combined with crunches, I'm finally regaining my 6-pack! (Yes, this also works in a seated position - obviously, hahaha)
Wow, that’s awesome to hear, good work!! 🥰 very inspirational
That's awesome
Bro I'm in a wheelchair rockin it . Literally .. . .x
@@user-sh8cm4wr4x that's what's up, brother! Show them we're not defined by our disabilities - we're simply differently-abled!
You keep mate it's not like we got any choice . . . Lol . . .
This exercise tightens the deepest of the transverse abdominal muscles resulting in better postural support and can eliminate any lower back ache that might have been present. This is an excellent exercise for both men and women and clearly explained here, thank you Jenna.
Thanks Nora, I appreciate that 😊
@@JennaCollinsFitness this video is incredibly valuable. these types of exercises aren't highlighted enough. Wonderful video Jenna!
Is this an endorsement? Your wording defenitely sounds like one. Your info is correct, however, it sounds like a commercial.
@@riceflowershea8748 hey Riceflower! Nope not an endorsement 😊
Thank you Nora
I started doing this technique almost a month ago. I do it standing one day and then do it hanging, at an angle, on a inversion table the next. I can feel and see a big difference in that short time. Everyone should make the time to use her technique consistently. It doesn't cost anything except a few minutes of your time. She has other great content, on her channel, also.
Love it! Good work and so glad you have stayed consistent enough to see the results! 👍👏😀
Thanks for feedback 😊
I need to lose belly fat😢
How many minutes do you do the exercise daily, please?
Hanging caused me back pain. May need to work into that...
Muscle, Bloating, Fat - Vacuum Suck / Diet / Calorie Deficit --- Train your muscle --- Train your mind --- Train your body. Thanks Jenna. Been doing this since early 20's and before that running, isometrics, and twist that trunk.
Hello, thank you, Jenna for the valuable content! I also suggest doing these on an empty stomach, as you said first thing in the morning. They really work, and are a great habit no matter what your body type is (except ofc if you have a medical condition, then you should be careful). I also do yoga, and one advanced version of this is nauli kriya. Cheers!
Doing Kapalbhati(forcefully breathing out through nose) also helps in tightening lower abdomen muscles and losing fat. I will include this as well in my daily routine.
Surgery on my lower abdomen at 17 messed up these muscles no matter what my weight. I'll be doing these! Thank you.
This is a very good exercise and is a part of yoga practice. It is highly recommended in Yoga to do this exercise on an empty stomach or atleast 2 -3 hrs after having your meals
It also helps to stimulate a bowel movement in the morning! I do it now every AM and looking forward to doing it!
Wow!!! 🤯. I felt it after only a minute. Amazing!! Thank you Jenna!!!
Please be mindful that as women going through menopause it is a very difficult time with excess weight in the lower abdomen. I know a calorie deficit is important but also not to low or you can actually slow your metabolism. A diet with good lean protein is so important. No process foods and limit refined sugar.
Continue trying to build muscle to speed up your metabolism
As someone who through 8 weeks of shingles six months ago I experienced a side effect - Pserdophenua - damage (temp paralysis) of abdominal and gastric muscles. I grew a "5 month pregnant belly" that had NOTHING to do w/eating cleanly, no sugar and having a strong core in spite of Rheumatoid Disease AND having done stomach vacuums for YEARS. It is taking me months to regain muscle control. 🤷🏻♀️ This may also happen from other diseases in addition to zoster virus - Borellias (Burgdorferi/US Lyme and other Borellia variants), Diabetes, Internal Measles , etc. Look up "Battle of the Bulge" a 2019 medical discussion. Then, there's excess Candida. Bottom line - The exercise shown works - It's one of few that I could do BUT Shingles added 25 lbs and a foreign dustended stomach that didn't budge and for months.
I'm sure you'll find a video that suits what you're looking for. Just remember, not every video is for everyone.
@@princesssachikoikeda1050 à
So true! 😁 @@princesssachikoikeda1050
Yes thank you very much. I can do this while I’m losing weight. Periodt
I did this in my early teens and it worked really well.
I forgot all about this!
Thank you! ❤
Your lower belly got flat? Cuz my upper belly is flat but not my lower and I’m 13. Please inform me if you could ❤
Can we do it while sitting
Yes
This is the main exercise I always did when I was a teen. But I did not treat it as an exercise. Anytime I thought of it, whether walking or sitting, I would just suck in my stomach and hold the muscles real tight, sometimes for a few seconds, sometimes as long as I possibly could, and other times, just, on one second, and off, on one second, and off. I had the flattest abs imaginable.
I'm doing I.F. 22/2 and need to find exercises that won't hurt my back. I have severe scoliosis and can't stand or walk for very long without pain. This exercise is perfect for me. Keep them coming!
Will do 😀
Hallie corwin, sorry to hear. I also have scoliosis😔. Do you follow any treatment? What about your degree? I do some stretches , it relieves the pain. Do you have scoliosis since childhood.
Slow stretching works over time, to help you gain mobility. Combine it with balance exercises and it will help strengthen and realign. Won’t disappear though.
Wow! This is a SUPER for a FREE content on TH-cam! Thank you Jenna ❤
Thank you Jenna. I have always had a weight problem. You understand. Im not going to pay $17,000 to have my belly fat taken off. Hopefully your exercises will help. Thank you Jenna
I just tried it and nearly had suffered a cramp at my abs area. Gosh it works, need to be persistent on it. Thank you so much Jenna! 👏
Wow! I have not started, but I can totally see how it will help! It all makes sense! Thank you for your awesome explanation!!!
Thank you for this important information. I really need this exercise because it doesn't injure the spine or the sciatic nerve. Thank you for your help ❤
Awesome thank you as I have just started my health lifestyle, not that it was bad before, just needing good pointers like this.
Thanks for showing the technique.
Back when I started doing Pilates 20 years ago I was doing it almost like this daily several times a day. I so wish I had kept at it, but now I’m back.
I think one thing that helped me understand how to do it was when my instructor said to suck in the belly button all the way back into the spine. I think the technique has changed from back then. Like it’s been perfected.
Hey guys, I highly recommend hearing me out through this video because I am sharing some really important information that you need to know when it comes to your expectations from this exercise. This is not a replacement for a healthy diet! 😊 Diet always comes first.
My back is aching when abdomen was pulled in .is it normal .do we have to do in empty stomach
👍👍
Excellent video. I taught myself about and practiced breathing exercises by reading a book about "Hatha Yoga". "Hatha" meaning just the physical benefits. Breathing in and out by fully using the diaphragm and abdominal muscles in a focused and intentional way will tone and strengthen your abdomen.
I need to lose 15 pounds in 25 days any suggestions ?
Watching from London UK. I'm a brand new subscriber. ❤
Awesome exercise! 🎉 Reg fat loss subject- Please dont forget in order for less calories to work to lose fat you also need cut down on toxins causing toxic stress on your body(in food and environment) good sleep and lowering stress hormones.💕
Thank you so much for sharing this exercise will do this ASAP! ❤❤❤❤
I loved watching this one Jenna… and that exercise you showed us looks useful also
Been using exercise like this when not at the gym, on my days off. Yes they work.💯💪🇬🇧
I learned something new today. Thanks for the informative content☺
This really works and I noticed it within 3 days, of doing this all you need to do is stand up, How easy it that Thank you so much Dr, Kellyan
This exercise is probably great for your digestion too as all your organs are getting squeezed in the process. I'm adding it to my January 2024 daily habits! Thanks!!
This is a version of a yoga exercise called abdominal lifts. Whatever you call it, it works. Jenna is correct in stressing nutrition and creating caloric defecit for best results.
Thanks John 😊
Lovely. I find your exercise for the tummy easy to do because I already do many exercises and keep myself on a healthy diet; however as I've aged, I have noticed that my tummy is not as flat as it used to be and it's due to age and not focusing on my muscles. I'll be doing this one daily. Thanks much.
Fabulous - super well explained and now there cannot be any excuse. Thanks
Sounds wonderful. Thank you for sharing.
Thanks for the exercise. We will do our best
Thank you so much!! I am a yoga practitioner and I had been trying to figure out ways to tighten the lower abs. This makes perfect sense. Thanks again! 💚😇
This could be considered as a kind of derivative of uddiyan-bandha.
@@DD-wv3pf you are probably the only one who FIGURED IT OUT...
@@ronaldmachado757 Sarcasm? 😉😄
Stomac vacuum is a part of traditional yoga.
Yoga is evil.
Thank you so much for showing me a effective exercise targeting this area, I will incorporate this in my day
Definitely going to add this! Thank you.
👍 Finally an exercise I can do… I can’t wait to see results. I guess I should mention that I have rheumatoid arthritis and limited mobility, but I can do this😊
In so glad this is something you can do!
Hello, I also have RA and the only thing that has worked for me is intermittent fasting, breathing exercises, and most importantly trying to reduce stress and avoiding sugar as much as possible.
I’m sure u can do more in the pool
I've heard cinnamon, ginger and NAC are good for arthritis.
I also was diagnosed with RA, all the joints on my hands and feet were always so swollen and painful! Until I started, Keto, IF, Vit. D3 & K2, Glucosamine, all the B vitamins, C and E. I have been symptom free of RA for nearly 2 years now - no meds. I think the biggest difference for my joints was giving up bread.
Thanks so much,this really helps. Can't wait trying it out starting this morning cos this is so easy. Cheers ❤.
Thank you for this tips 🙏🏻 I will apply it to myself as well.
Wow, this is incredible! I just tried a couple of these and my stomach is hurting! I'm going to do more. Thanks so much Jenna!!
You’re welcome! 😃
Also can you suggest for toning arms thighs and shoulder muscles?
A bonus to this exercise is doing in laying down and when you breath in do a slight pelvic tilt along with a Kegal.
Woahhh! A big difference. Good one!
Lmao this makes me feel like superwoman!
@@reneeeverlastingright!! ❤ it
Lol lol @reneeeverlasting
So happy I found this I’m gong to try! I also love how you explained every thing.
I used to do this as a young woman and completely forgot about it. My mum showed me and also did it regularly. I look forward to seeing the results
I'll be adding this to my daily core workout. Thanks for sharing🥰
You’re welcome! Good work 😀
Has it worked good?
I’m going to add this to my morning routine! Thank you🙏🏻❤️ exactly what I need. Going to take pictures of how my belly looks now 🙈 and I’ll start today!
Hey Helena! Nice work let me know how you go with it 😀
Can’t wait to see
How’s it going
Ya, how's it going? Hoping for a good news update 🙏
Did it work ?
Thank you so much for sharing! I did these tonight and will continue first thing in the mornings as soon as my feet hit the floor. I’ll check back in a few weeks. 😊
Thank you for doing this video. I’ve had 2 emergency caesarean sections 30 and 32 years ago and although I’ve lost weight after being obese, I have an ‘overhang’ of fat. I also have spinal stenosis which the surgeon said can also occur because of weak stomach muscles. I’m waiting for surgery so will do your exercises after that. ❤
Superb demonstration and explanation! Simply great 👍
Thank you! I appreciate that 😊
I am literally in tears of happiness - thank you soooo much for showing us this video Jenna! 💝 - Meenu
You're so welcome! 😀💗
Definitely gonna do this beginning tomorrow! Thanks Jenna❤
Thank you so much for your demonstration! Of where we should be feeling it. I noticed my intestinal area was still pooching out while I sucked in my stomach. I learned from you to shift my focus to include sucking in my lower abdomen also--this is even harder--so that I feel it there. I can do it! Thank you!!! Other videos focus only stomach vaccuuming.
Hey! Yes, there are many videos about stomach vacuuming that get it completely wrong and are heavily misguiding you. Unfortunately
I do this everyday for 2 weeks with the twist and it's really working
That’s so great to hear! 😃👏. Good work!
@@JennaCollinsFitness hello from Philippines! May I ask while doing that do you hold your breath, or are you breathing while doing vaccum? Thanks in advance
@@julyanneization yes, breath while doing the exercise (I realise it’s hard to begin with but it will get easier 😄)
Thanks 👍
Really this is working
Your tummy looks amazing! I'm going to add this to my regimen. Thank you.
OMG I just did it 10 times and feel it where those muscles were hiding! Just subscribed!!
Wow!! Finally there is a sweat free, backpain-free Abs exercise to try on !😍❤
Thank you so much for this and for your generous heart in sharing your knowledge! I’m sorry about some of the weird complaining in some of the comments. You’re doing this for FREE and with such clarity and still, people are whiny and mean. I don’t understand these types of humans! On a happy note, I’m glad to see that most are grateful. Keep it up and I hope your life is and stays wonderful!
Hey! Thank you so much, I appreciate this message. I will never please everyone but that’s how it is online. People are quick to send messages they wouldn’t say in person. 👍😄
Starting now.
I'm 62 & Obese.
Working on a whole food diet & gentle exercises.
I'll keep you guys updated.
Good on you! Looking forward to hearing about your progress 😀🩷👏 you’ve got this
Thanks so much for explaining and giving tips on how to do this awesome AB workout and how to maintain it 🙌🙏👏
This makes better sense then anything else I’ve heard. Plus it’s a safe exercise for almost anyone. 😊 Cheers
You’re welcome! 😀💛
Hahaha!!! This is my only way of maintaining my body to be honest! I knew she was going to say vacuum! I love isometrics! Really! Waaay simpler and works faster for me! Or you can also push the muscle in with your finger! And if you stretch your arms up tightly while doing it, it tones your arms as well!
Yes!!! Thank you!!! ❤❤ Definitely doing these!
I am 72 And have been fighting belly fat since i was around eight years old and it has gotten bigger so now i need to do something to stop it. during covid I got so sick i stopped eating a lot of food smoothies were my fuel as i could not work around the camp so i hope i can do your excerises
WoW Jenna, this is amazing! My experience in doing this for the past 3 weeks now, is that it's real important that its done correctly every time. I take my time with this, I close my eyes and focus on my ab's and my breathing. It's like combining exercise with meditation.
I am disabled, morbidly obese and sedentary due to neuropathy, chronic pain, and a host of crippling health issues. Even with multiple herniated disks, I am able to do this exercise sitting down. It has greatly helped with my breathing also, as I'm on oxygen.
I feel invigorated after doing this exercise. My posture is getting better and I don't feel as bloated. What's interesting too, is that I ENJOY doing this, which is a first since I became disabled.
I can't believe just one exercise can help so much. You are amazing Jenna and blessed. Thank you so much for sharing this gem! 🎉❤🎉
You are very welcome! I’m so glad to be able to help you 💛🤗
@@JennaCollinsFitness 💗💖💝
God Bless...you will surely get better. You have inspired me too. Thank you.
Thank you ! I will definitely do this exercise.....
Thanks for sharing. I will be using this method. Just started, not difficult at all
The way I flattened my belly was to limit sugar/HFCS, wheat, corn, rice and soybean/Omega-6 oils. Anything that effects glucose levels has the potential of causing 'inflammation' and stored as visceral fat in and around the liver and kidneys. I go by the 6/9 rule that Robert Lustig's Fat Chance: Fructose 2 lecture taught, "protect the liver, feed the gut, support the brain". Limiting the aggregate of sugar and grains to 6 tsp/day for chicks, 9 for dudes allows the liver to keep up with the goo we flood it with. Most people consume 30 tsp/day living off the western diet. Why be normal? I also use a Total Gym to do side to side rowing.
i don't know why these people claim and seem to give the impression that exercise will do something when the root of fat burning to me is lowering yr insulin by eating food that doesn't spike yr glucose. if lots of glucose is in the blood stream(mostley from refined carbs like sugar and wheat) yr body will first use the exess energy in yr blood stream as fuel and yr stored energy (fat cells) will stay in yr freezer. i don't buy into this story
Dr. William Davis (Wheat Belly/Bowels Gone Wild) said wheat is most inflammatory and addictive because of the opiate peptide molecule that stimulates the brain like and M&M. We get a slight gitty feeling every time we eat wheat. Look on any packaged food ingredients, see if there isn't some kind of wheat. FOOD INC. knows the science of food chemistry and mixes its slurry for that maximum addiction.
I've been doing stomach vacuums for years. It works & Consistency is key.
Thank you, very well explained!
Absolutely love the information you give in the video - perfect for those that love to learn about the anatomy - this motivates me so much. Massive THANK YOU!!
Hey! Thank you so much, I’m glad you found it beneficial. I feel it’s necessary to give people some facts and tips because I really don’t want anyone being mislead or having unrealistic expectations. I appreciate your message 😀💛
I always like the useful explanations that help explain how and why you will see results when the exercise is delivered and explained in the video like it is in this video. Thank you, for this video :)
Such great common sense and easy go to tips, I travel a lot and this goes anywhere and anytime..!
I've used that off & on for years since I discovered this from Schwarzenegger's BB Encyclopedia long ago.
I tend to also feel the muscle tension in my deep lower back during the HOLD.
But your body twist tip is a nice TWIST to this plot 😂. Ty!
If you haven't already, could you consider a video conpiling your best ANYTIME exercises in any clothing???
It's called Agnisar Kriya in Yoga. The correct posture should be as in the kriya for maximum effect.
haha i was looking! for this comment!
Hi Jenna, thankyou, I’m going to start incorporating this in to my daily workouts. Love it!
Thank you so much dear I will start ❤
Always do on an empty stomach! You can add all kinds of exercises or isometric hold/yoga poses with or without weights. Just 3-6 reps. Prepare for amazing results and so many inches off in just a few weeks.
Won’t reduce fat, but for sure help with tightening the transverse abdominis 👍
Thank you Jenna, I much appreciated this information.
You’re welcome!
This is so true, i felt a couple of cramps but it was a good ouch lol.. it wakes those lower abdomen muscles up indeed!! Ty! 🙏❤
Wow! Day 1 and can already feel something happening. 😂 I definitely wanna stick this after seeing all the positive comments!!
Thank you for showing the anatomy when explaining this exercise!
You’re welcome 😊
Refreshing to see good advice with no strings attached. Thanks so much. And you could even do this while waiting for a traffic light to change. I stop at one that lasts a minute and 43 seconds. Or at the check out line. Or at the post office. Or……. Sounds doable for sure. 🎉
Hey Shirley! So glad you found this beneficial, it’s definitely easy to do anywhere really isn’t it 💁♀️😊
Another reason for excess belly fat is stress and high cortisol levels. So, if you are dealing with high level stressful situations on a daily basis and don't have the correct coping tools, this can definitely sneak up on you and make losing that extra fat more difficult.
I am starting right now. Thank you so much for your video and explanation. Will get back on here with my results. Have a happy and safe holiday!!!!
You too! Happy holidays 🩷🩷🩷
This is a simplified version of hypopressive breathing, which has a whole routine of positions to perform this in. Not only will it help the abdominals, but also the lower back and the pelvic floor.
I have read the apnea breathing should not be done if you have fibromyalgia or high blood pressure, is this true?
I always do this at the start of my ab workout and then i try to keep my stomach as flat as possible when i do my normal exercises and it greatly reduced my waist 👌🏻
That’s amazing! Good stuff 👍😀
@@JennaCollinsFitness will this help the lower belly too . Thankyou
@@sylviamullan3572if you have watched the video that’s the area it working
Bodybuilders do this to minimize their waistline and abs. Also, giving an illusion that their waistline is smaller, it's called doing a vacuum 💪🏽. Awesome information, thank you!
Thanks for the tip , great workout
Thank you, Jenna. I will definitely do this. Have been trying loads of exercises, but your clear explanation about calorie deficit, fat covering the muscles and this exercise really make sense. This might be the answer. Once I get results, I will vlog about it.
I’m so glad this makes sense for you! Let me know how you go with it 😀
@@JennaCollinsFitness Will surely do. Greetings from Amsterdam, The Netherlands.
I love Amsterdam! 😍
@@JennaCollinsFitnessMy dad was born in Amsterdam! I randomly saw your video and read this comment. It's my dad😇 ❤ sending me a message from Heaven! Loved your video and explanation as well! 🙏💕
Hello pls have you tried the exercise and seen any results?
Abdominal vacuum awesome exercise taught by Maxick and physical culturists from 100 yrs or more ago. Still practical and awesome. Give it a try and put effort into it. Great tip
Exactly! Why change what’s working, instead spread the word 😀👍
Greer Child’s has a whole exercise program based on vacuum breathing. She’s been advocating the benefits of this for years!
Love this approach with her callout, because it does feel silly, but her pointing it out as a legit exercise and that the reps make an impact is just perfect. This ties in with the pelvic floor and is very key for pelvic stability especially after carrying to term. Following my second pregnancy, a yoga instructor in my fitness group mentioned that 6 weeks of pelvic PT is part of many postpartum medical evals, but in America we just drop it right off. The group was excellent but not Pilates, and it’s so important to be knowing and comfortable with working those deep core muscles.
Excess cortisol levels and older ago hormonal changes can add to belly size as well. This is an excellent exercise for everyone, because we should all have a strong core. Thank you for this video!