What you may NOT be doing to get a flatter stomach
ninerbuff
Posts: 48,988 Member
Everyone out there would like to half a flatter stomach. And many try some outlandish things to try to achieve it including buying waist trimmers, belts, corsets, rubbing useless compounds on the area, lipo, etc.
Now we should ALL KNOW that having a flatter stomach first comes down to having less fat on the area which has more to do with your overall diet. Diet is going to be the main factor. But even some who have gotten down to good body fat % levels still have a little protruding lower ab that takes away from being flat.
There are lots of ab exercises that people do to hit the rectus abdominis, serratus, and obliques, but the area that people don't seem to hit correctly is the transverse abdominis. Now there are transverse abdominis exercises that many do, but those contract the muscle to "push out" against the rectus abdominis. What I will address is how to "pull-in" and contract the transverse abdominis.
You do this by learning how to do a "stomach vacuum". Basically, you're learning how to pull your belly button towards the back of your spine. It can be done every day and only takes a few minutes.
The first and easiest is to put your arms on a countertop or bed even. Step your feet out like you're going to do a plank, but don't totally straighten your back. Now what you'll do is take a breath in, then exhale till all the air is out. Then you'll focus on pulling your belly button towards your spine. Start by holding say 10 sec. Do this 10 times and you're done. As you get better, go longer in duration, but you don't have to go more than a minute max.
The second is to lie down on the floor on your back. Knees bent, feet on the floor comfortably, hands stretched out overhead. Like the tabletop one, you inhale, then exhale till all air is out then pull your belly button towards the floor.
If you've ever seen people who can do vacuums well (takes repetition and practice like anything else) you'll notice that many of them have flatter lower abs.
Enjoy and hopefully, you'll see results.
https://www.youtube.com/watch?v=EhtlM6oxmVc
There are variations on YOUTUBE, but they all pretty much address the transverse abdominis
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Now we should ALL KNOW that having a flatter stomach first comes down to having less fat on the area which has more to do with your overall diet. Diet is going to be the main factor. But even some who have gotten down to good body fat % levels still have a little protruding lower ab that takes away from being flat.
There are lots of ab exercises that people do to hit the rectus abdominis, serratus, and obliques, but the area that people don't seem to hit correctly is the transverse abdominis. Now there are transverse abdominis exercises that many do, but those contract the muscle to "push out" against the rectus abdominis. What I will address is how to "pull-in" and contract the transverse abdominis.
You do this by learning how to do a "stomach vacuum". Basically, you're learning how to pull your belly button towards the back of your spine. It can be done every day and only takes a few minutes.
The first and easiest is to put your arms on a countertop or bed even. Step your feet out like you're going to do a plank, but don't totally straighten your back. Now what you'll do is take a breath in, then exhale till all the air is out. Then you'll focus on pulling your belly button towards your spine. Start by holding say 10 sec. Do this 10 times and you're done. As you get better, go longer in duration, but you don't have to go more than a minute max.
The second is to lie down on the floor on your back. Knees bent, feet on the floor comfortably, hands stretched out overhead. Like the tabletop one, you inhale, then exhale till all air is out then pull your belly button towards the floor.
If you've ever seen people who can do vacuums well (takes repetition and practice like anything else) you'll notice that many of them have flatter lower abs.
Enjoy and hopefully, you'll see results.
https://www.youtube.com/watch?v=EhtlM6oxmVcThere are variations on YOUTUBE, but they all pretty much address the transverse abdominis
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
18
Replies
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I've always found this subject fascinating. I never had visible abs until I was over 45 (my profile pic at 48). At that point, I basically only performed 6 exercises:
- Running
- Bench press
- Overhead press
- Squat
- Deadlift
- Bent over row
I've never done any core or ab exercises but I always felt my core under a lot of stress while performing heavy squats and deadlifts. I also noticed that based on my running style my abs were somewhat contracted during my runs. I was following the Strong Lifts 5x5 program which (as I'm sure you know, but other might not) is 5 sets of 5 reps with heavy weight.
This time around I only have access to kettlebells so I'm doing something completely different. I'm very curious to see what my abs look like this time around when I re-remove that fat layer.5 -
I don't do a lot of direct core workout either with all my kickboxing and basically the same exercises above. But I do vacuums and while I have a 34" waist (in competitions I'd get down under 30") on my frame it doesn't look wide.FitAgainBy55 wrote: »I've always found this subject fascinating. I never had visible abs until I was over 45 (my profile pic at 48). At that point, I basically only performed 6 exercises:- Running
- Bench press
- Overhead press
- Squat
- Deadlift
- Bent over row
I've never done any core or ab exercises but I always felt my core under a lot of stress while performing heavy squats and deadlifts. I also noticed that based on my running style my abs were somewhat contracted during my runs. I was following the Strong Lifts 5x5 program which (as I'm sure you know, but other might not) is 5 sets of 5 reps with heavy weight.
This time around I only have access to kettlebells so I'm doing something completely different. I'm very curious to see what my abs look like this time around when I re-remove that fat layer.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1 -
I’ve heard of this and wasn’t sure about these? So if your diet is in check, and you do these daily - adding them to your routine of strength training and cardio - how often can you see results? 😬
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Same here.. never had visible abs until my mid 30s. I lost them again last year. Thanks 2020. So back cutting to lose that pesky layer.
I was able to see vertical ab lines, linea alba.. never tendinous intersections.. those are next level for me! 🤸🏼
Thanks @ninerbuff3 -
My physiotherapist taught me to do them for core strength. You have to pull in really hard, much harder than you would think, for them to be really effective though.5
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Varies from person to person. Track your progression. Take pics and do measurements.CeeBeeSlim wrote: »I’ve heard of this and wasn’t sure about these? So if your diet is in check, and you do these daily - adding them to your routine of strength training and cardio - how often can you see results? 😬
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
True. Since a lot of people don't really train this way, just learning the contraction could cause cramps.Fit_Happens_2021 wrote: »My physiotherapist taught me to do them for core strength. You have to pull in really hard, much harder than you would think, for them to be really effective though.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 2 -
So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.11 -
Does cat and cow in yoga hit the same muscles? That is how I do it - on hands and knees from table top position.1
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Does cat and cow in yoga hit the same muscles? That is how I do it - on hands and knees from table top position.
The core compression in inversions is more like what they are describing than cat/cow. Especially if you pike up.
There are lots of drills that mirror the compression to help prepare you for the inversions. Tucking the ribs in when invented prevents banana back (over-arching) and dumping into the shoulders.1 -
Haven't seen you in awhile. Well at least not on the threads I've been posting on. Hope all is well!middlehaitch wrote: »So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
3 -
Thanks for sharing! I NEED this work out as my TA muscles have always been weaker than my RA and obliques, especially after 2 c-sections. Surprised my physical therapist's have never showed me this, but I appreciate it's quick enough that I can incorporate into my daily routines.1
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Haven't seen you in awhile. Well at least not on the threads I've been posting on. Hope all is well!middlehaitch wrote: »So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ha! I was just thinking I haven’t seen you quite as active on the main sub forums for a while.
Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I think the outfall has been I am a little burnt out and don’t have the wherewithal to be posting as often as I previously did.
I also think I am suffering a bit from repetitive post syndrome. (Me posting the same advice to questions, not posters asking the same questions, which is to be expected)
Hope you, and your family, are well too.
Cheers, heather.2 -
middlehaitch wrote: »
Haven't seen you in awhile. Well at least not on the threads I've been posting on. Hope all is well!middlehaitch wrote: »So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ha! I was just thinking I haven’t seen you quite as active on the main sub forums for a while.
Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I think the outfall has been I am a little burnt out and don’t have the wherewithal to be posting as often as I previously did.
I also think I am suffering a bit from repetitive post syndrome. (Me posting the same advice to questions, not posters asking the same questions, which is to be expected)
Hope you, and your family, are well too.
Cheers, heather.
I keep a google doc of my frequent responses, so I can just copy and paste
6 -
You do this by learning how to do a "stomach vacuum". Basically, you're learning how to pull your belly button towards the back of your spine. It can be done every day and only takes a few minutes.
The first and easiest is to put your arms on a countertop or bed even. Step your feet out like you're going to do a plank, but don't totally straighten your back. Now what you'll do is take a breath in, then exhale till all the air is out. Then you'll focus on pulling your belly button towards your spine. Start by holding say 10 sec. Do this 10 times and you're done. As you get better, go longer in duration, but you don't have to go more than a minute max.
How do you know if you're doing it right? What's it supposed to feel like?0 -
kshama2001 wrote: »middlehaitch wrote: »
Haven't seen you in awhile. Well at least not on the threads I've been posting on. Hope all is well!middlehaitch wrote: »So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ha! I was just thinking I haven’t seen you quite as active on the main sub forums for a while.
Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I think the outfall has been I am a little burnt out and don’t have the wherewithal to be posting as often as I previously did.
I also think I am suffering a bit from repetitive post syndrome. (Me posting the same advice to questions, not posters asking the same questions, which is to be expected)
Hope you, and your family, are well too.
Cheers, heather.
I keep a google doc of my frequent responses, so I can just copy and paste
I do have a Evernote list of MFP posts/stats/links/ etc, (some years old) but, to be honest, I use it more for referral than copy paste most times.
I think it is much more I just don’t have it in me to give right now, especially at length. I’m learning how to be concise for the first time in my life.
Also, there are way more knowledgeable posters than days of yore so I don’t think I need to post as much.
Grief is a strange bird.
Cheers, h.
Eek! You got a more personal, rambling, reply than I expected.5 -
I remember hearing about these a few years back! Thanks for the reminder. I wonder if it’s more effective to do these during an active workout while blood is already flowing and muscles working or if you can just do any darn time1
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I have so much damn free time cause of quarantine still. I'm so bored at home so MFP helps to fill that time out.middlehaitch wrote: »
Haven't seen you in awhile. Well at least not on the threads I've been posting on. Hope all is well!middlehaitch wrote: »So glad to see this exercise raising its head again.
It was one of the first things I learnt to do when I started exercising back in 2008 and has held me in good stead ever since. Not that I have ever had visible abs, just a good core strength.
Cheers, h.
I used to have a good link that I would post on here but when the forums went through quite an argumentative phase a few years ago I stopped posting such basic things as they were always shot down in flames.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ha! I was just thinking I haven’t seen you quite as active on the main sub forums for a while.
Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I think the outfall has been I am a little burnt out and don’t have the wherewithal to be posting as often as I previously did.
I also think I am suffering a bit from repetitive post syndrome. (Me posting the same advice to questions, not posters asking the same questions, which is to be expected)
Hope you, and your family, are well too.
Cheers, heather.
And like you I did go through the repetitive answering of the same questions and got bored. Hence me making newer topics that aren't that discussed about in general.
Take care and be safe,
Jo
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
4 -
Anytime. Like kegels.Hamiltonfamily2018 wrote: »I remember hearing about these a few years back! Thanks for the reminder. I wonder if it’s more effective to do these during an active workout while blood is already flowing and muscles working or if you can just do any darn time
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 4 -
Bump1
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middlehaitch wrote: »Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I hope that things are OK with all your UK relatives.
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middlehaitch wrote: »Things are fine here. I had to do a mad dash to the UK for 10weeks, that included isolation on both ends, that was rather stressful.
I hope that things are OK with all your UK relatives.
Ahh Pav, mum died the end of August. We did get to spend 2 weeks together, after my 2 week quarantine, so we were happy.
It was wonderful that we, the three haitches (sisters beginning with h), were all together with mum and together to console each other afterwards.
Thank you for your good thoughts.
Cheers, heather.
(The sisters and their better half’s are all 1st vaccined)
18 -
So sorry for your loss Heather. Really glad that your family managed to get together especially given the restrictions. It must have been a significant undertaking!3
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@middlehaitch I am so sorry for your loss, but overjoyed you all had quality, meaningful time together at the end.
@MaltedTea I don’t see you in this thread but I know you and I had discussed this with @ninerbuff briefly in another thread.
So, I’ve been doing these ab contractions while I’ve been walking the past couple of weeks, and feel like they’re making a real difference and mayyyyyybe, just maybe, helping with the mucho extra skin on my belly.
I try to contract and keep it in for half a mile or so. (Helps the distance go by) and repeat again a little while later.
Interestingly, after I’ve done it for seven or eight minutes, it’s actually difficult to relax the muscles. They want to stay firm. I also think it’s helping a bit with my lousy posture. That would be a welcome side effect.
If you’ve done Pilates, it’s the belly button to spine thing you’re supposed to hold in place throughout class. One instructor illustrates it by having us cough while lying on our back, and holding the cough sensation in. He says that’s the proper engagement.
As we know on MFP, nothing is writ in stone with just a couple of weeks under the belt, but it’s interesting enough to continue the experiment.5 -
springlering62 wrote: »@middlehaitch I am so sorry for your loss, but overjoyed you all had quality, meaningful time together at the end.
@MaltedTea I don’t see you in this thread but I know you and I had discussed this with @ninerbuff briefly in another thread.
So, I’ve been doing these ab contractions while I’ve been walking the past couple of weeks, and feel like they’re making a real difference and mayyyyyybe, just maybe, helping with the mucho extra skin on my belly.
I try to contract and keep it in for half a mile or so. (Helps the distance go by) and repeat again a little while later.
Interestingly, after I’ve done it for seven or eight minutes, it’s actually difficult to relax the muscles. They want to stay firm. I also think it’s helping a bit with my lousy posture. That would be a welcome side effect.
If you’ve done Pilates, it’s the belly button to spine thing you’re supposed to hold in place throughout class. One instructor illustrates it by having us cough while lying on our back, and holding the cough sensation in. He says that’s the proper engagement.
As we know on MFP, nothing is writ in stone with just a couple of weeks under the belt, but it’s interesting enough to continue the experiment.
Just be aware NOT to hunch your shoulders forward while doing them walking which is a common issue. Keep them shoulders "packed" (retract them back and not forward).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
5 -
springlering62 wrote: »*snip*
@MaltedTea I don’t see you in this thread but I know you and I had discussed this with @ninerbuff briefly in another thread.
So, I’ve been doing these ab contractions while I’ve been walking the past couple of weeks, and feel like they’re making a real difference and mayyyyyybe, just maybe, helping with the mucho extra skin on my belly.
*snip*
Actually, it was the equally insightful @sardelsa over in this thread. That said, I haven't incorporated them regularly into my practice but HAVE seen more mentions of them since she brought it up.
So the fact that @ninerbuff started this thread means the universe is trying to tell me something: vacuum your guts lol
Glad that you're seeing results @springlering62
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@ninerbuff
Just be aware NOT to hunch your shoulders forward while doing them walking which is a common issue. Keep them shoulders "packed" (retract them back and not forward).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Lurve your terminology. You're the definition of inspiring.
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Diatonic12 wrote: »@ninerbuff
Just be aware NOT to hunch your shoulders forward while doing them walking which is a common issue. Keep them shoulders "packed" (retract them back and not forward).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Lurve your terminology. You're the definition of inspiring.
Yes! It's interesting you brought this up. I'm in physical therapy yet again, but this time for a shoulder issue and not my low back. When I go to the shoulder depression/retraction exercises, I find myself going into an exaggerated anterior pelvic tilt, which is the opposite of what this move is and what you're describing. However, it's the same concept. If we're weak in one area, when we go to challenge that weakness, we might try to compensate by finding stability in another part of the body.0 -
Late to the party on this thread, but I found it interesting when Arnold Schwarzenegger was asked about some differences between competitive body building in his youth versus today, he pointed out how he, Frank Zane, Sergio Oliva, and the other greats from the first Olympia competitions all were avid users of belly-button vacuuming, which created a marked difference in aesthetic compared to today's winners.0
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I’ve been doing the stomach vacuums for months now.
I’m very pleased with the results.
I know people always say you can’t do targeted loss, but these have sure tightened up my abs and helped with the loose skin, giving the appearance of targeted loss.
One if the best tips I’ve picked up off MFP, and that’s saying a lot. This place is like the mother lode of tipdom.5
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