How to shrink your stomach
You want to have a smaller stomach. Of course you do. A lean and toned body with a flat stomach is the figure you want to look good and feel healthy. You start doing crunches like crazy to make your stomach smaller. Your stomach still looks the same. What can you do?
Although crunches will tone your stomach muscles, doing crunches alone is not going to give you the figure you want. Do you really want to know how to shrink your stomach? Let me teach you a special exercise you can do anytime, anywhere.
Now the size of your stomach is actually fixed when you reach adulthood. Scientifically speaking, there is nothing short of surgery that can make your stomach smaller. However your stomach can appear big if you have excess fat around it and if the muscles around your stomach are weak. If your problem is excess fat, you need to implement a fat burning workout routine and a diet low in sugar and refined carbs. If your problem is weak stomach muscles, you need to understand the two most important types of stomach muscles:
- The six pack muscle
- The corset muscle
The six pack muscle
Crunches [‘sit-ups’] and leg raises work the rectus abdominis muscle, the muscle that runs down the front of your stomach, forming your ‘six-pack’. The rectus abdominis muscle is used when you flex your spine forwards. If you work this muscle, you will develop your six-pack. Your stomach will become harder and firmer. However it will not become smaller.
The corset muscle
Now there is another of muscle that runs around your stomach, like a corset. This muscle is known as the transversus abdominis muscle. The transversus abdominis muscle is used to support your spine, ribs and pelvis. Now if you develop this muscle you will tighten the ‘corset’, with the effect of making your waist narrower and your abdomen flatter. This will make your stomach appear to have shrunk.
The question is, how to work this ‘corset muscle’?
The stomach vacuum
The best exercise to target the corset muscle is the stomach vacuum. The stomach vacuum is not some new exercise fad. It originates from Yoga which is 5,000 years old. In Yoga teaching it is known as ‘Nauli’. Yoga teachers tell us that this exercise cleanses your internal organs and aids your digestive processes. More to the point, it also shrinks your stomach.
The idea behind the stomach vacuum is to suck your stomach in with the corset muscle. It is a little like what you might do if you are trying to fit into jeans that are too tight.
How to do the stomach vacuum
You can do this exercise lying down, sitting or standing up. The most important thing is that your spine must be straight but relaxed. Here’s what to do:
- Breathe in deeply. Let the air enter your body and flow into your lungs. Let your stomach expand as your lungs fill with air.
- Breathe out slowly. Feel your stomach contract as the air flows out of your lungs.
- Keep breathing out, forcing all of the air out of your lungs. As you do this, contract your stomach as hard as you can. Try to imagine pulling your belly button into your spine.
- Do not bend forwards when you are breathing out. Keep your spine straight and relaxed.
- Hold for 5 seconds, keeping the corset muscle as tight as possible.
- Relax your corset muscle. Allow your lungs fill with air.
- That’s it, you’re done
The stomach exercise you can do anywhere
The stomach vacuum is an exercise you can do anywhere. You can do it lying in bed, watching TV, or standing in line at the grocery store. I recommend you do it 10 times a day. If you want to know how to shrink your stomach, the stomach vacuum is your secret weapon.