Transcription
In this video, I want to show you how you can completely tighten your stomach with just one exercise, and I'll show you three different variations of it. And first, I'll show you the muscle here, once a skeleton, and I'll also display it so you can see what happens. First, I want to explain, and then we'll get straight to the exercise. And that is the so-called transversus abdominis muscle, and this muscle wraps around the stomach and the torso like a kind of corset. And many people have a very prominent stomach, even though they are not overweight at all. Instead, they have a normal weight, in principle, but the muscle is extremely weak. And what happens is that the stomach always sticks out very strongly, and ultimately, you look stronger than you actually are. Of course, for a flat stomach, it is important that you don't have excessive body fat and, at the same time, have a toned muscle, and that's what this video is about.
The first exercise is to tense the muscle here. And that is by pulling your belly button inwards. And you hold this for about 5 to 10 seconds. And I'll demonstrate it now: pull it strongly inwards, really so that you feel it strongly. And you can do this both while sitting and while standing, like I am doing now. And you will probably already feel it clearly. This is the first variation of this exercise. And with it, you train yourself to stand up straight, so that you no longer have such a stooped posture, but stand straight, so that the pelvic floor is trained, and much more. That you strengthen your back, and that is extremely important. Then let go for 3-4 seconds, and then do it again immediately. Belly button goes directly inwards, and you do this for a total of about 10 repetitions. And you will probably already feel a significant difference in your posture, and probably if you also feel a little sore here. It is important that the muscle must be trained sustainably. That means that you really have to change your posture sustainably. You have to do it regularly, not every day, but if you do it every second day, that would already be great. But you can, of course, also do it every day.
The second exercise is to do the same exercise again. That means, pull the belly button inwards once. You bring your arms up here, and then you rotate your body once to the left side, and continue to tense it, and then to the right. And the stomach continues to go inwards the whole time. And you do this for a total of up to 10 repetitions. That means, again, pull the stomach inwards and exhale. Inhale, pull the stomach inwards, and slowly return. You can already see the exercise, it is done very, very slowly by me, and that is also extremely important so that you really feel a strong contraction. If you can't manage it for so long at the beginning because you simply don't have the abdominal muscles for it, that's perfectly fine. Then just do it a little less.
The third exercise is also relatively similar to the second, but with a small difference. And that is, again, pull the stomach inwards towards the spine. Then you go to the side, and then you go down once more, and back up. Again, inhale deeply, pull the stomach inwards, to the side, and diagonally downwards. You can see that even with this movement, there is no large range of motion that you have to go down so far. But I'll demonstrate it again: arms up, stomach goes down towards the spine, to the side, and it's a very small movement at the end. But this small movement really makes the difference. You will feel that too when you do it. And to the side, very good.
If you do this exercise regularly, every one to two days, and preferably up to ten repetitions each, for three sets each, with a one-minute break in between, then you will feel a very, very big difference. Your posture will improve, your pelvic floor will improve, back pain will improve, and at the same time, you will get a flat stomach. If this video has helped you, please give it a thumbs up. Also, feel free to write a comment in the comment section. And here on the left and right, and below the video description, I will link further videos that will help you improve your health. I hope to see you in the next video. Until then, all the best. Bye.