Waist Getting Smaller But Not Stomach

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Exercises for a Smaller Waist TIGHTER FLATTER STOMACH

Hi, guys! I'm trainer Amy Jo with ATHLEANXXfor Women, and today I'm going to show you some exercises that can shrink your waist. So the first one we're going to do is planks.Come on down here and lift yourself up on your hands. You want your body nice and straight.Push those heels back, and you're going to go one arm at a time. Five each side. Tap,and up. Tap, and up. Most importantly, keep that belly button pulled in nice and tight. Last one. Switch sides. Five, four, three,two, good, one. Then stay right up here. The next one, moving into elbow, opposite knee,cross it over, we can speed it up. 10, five,

one. Now down to the elbows. We're going togo twisting planks. Twist it, froggy it out. Twist, froggy it out. This tightens the whole waist all the wayaround, even low back. Good. Two more. Froggy it out. Last one. Froggy it out. Awesome.So those are three great exercises that can help shrink your waist, tightening your core,the rectus abdominus, and also that transverse that can create a tighter, flatter stomach. Hopefully this gave you guys some great newtips to try at the gym, or at home. Give us a thumbs up and we will see you next time.


What's up, guysé Jeff Cavaliere, ATHLEANX.COM. If you've been a fan of this channel for anylength of time you know that here we train like athletes, ok. Not like bodybuilders, not that there's anythingwrong with that, but we're not out for just purely aesthetic goals here. We want to train you like an athlete, athletically,and then get the aesthetic byproducts of our hard work. So, that being said, today we're going todo something really interesting. We're going

to take the 2 realms of bodybuilding and athletictraining, and pull them all together with one commonexercise, a Stomach Vacuum. That's right. A Stomach Vacuum, one of the most classicbodybuilding exercises of all time. I want to show you how to apply it in theathletic world to not only help us prevent injury, but to help you get more out of yourab training, so even if you are training like an athletelike we do here, you're getting better aesthetic outcomes for your abs, ok. So, that being said, the Stomach Vacuum. Howdo we do ité And then how are we going to

apply it and take it to the next levelé And what is the whole purpose in the firstplaceé The purpose of the vacuum is to target the deep inner abdominal muscles. In this case, the transverse abdominis thatruns this way around our nature's weight belt, right, internally, and our internal obliques. Now, the internal obliques in our transverseabdominus have to be able to cinch down and tighten together to allow the muscles abovethem to work properly. The same way we talked about you can't firea cannon from a canoe. If the canoe is unstable,

the muscles above it, or the cannon itself,won't function properly. If your internal and transverse abdominisare not functioning properly, are not stable or strong enough, it will never get the force and power thatyou should be getting out of your abdominals, rectus, and external obliques that lie abovethat. So, we've got to fix that. So now let's seehow do we do thisé Well, when you look at the Stomach Vacuum, there's a few ways thatpeople do it. You can do it kneeling. You can do it layingdown. I like to do it standing because obviously

we always have to be on our feet here if we'retraining like athletes. Secondly, when you get into this position,I'm going to show you in one second, when you're there, you then should make one veryimportant tweek that a lot of people don't make, I think,to tie it all together and follow up with exactly what I just said, initiating the movement inside and then involvingthe muscles above it so that they can work together the way they prefer to work. So, that being said, the Stomach Vacuum. You'regoing to try to get all the air out of your

stomach first. So, you blow out. Once you've blown out, your goal then is totake your belly button and try to cinch it straight back to your spine imagining thatit's just being pressed straight in. Now, when you do that you can help to visualizethat by imagining you just stepped into an icecold bath of water. You know when you get that feeling like, 'HUUUUUH.'You know, you're kind of like sucking in and you're, and you're really trying to get yourstomach away from that cold wateré It's that same sensation. In that position,the very key tweek that I want you to make

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