---
title: 'Do This Daily for a Flatter Stomach (Guaranteed)'
source: 'https://youtube.com/watch?v=H6jCT8IkZpA'
video_id: 'H6jCT8IkZpA'
date: 2026-07-20
duration_sec: 456
channel: 'ATHLEAN-X™'
---

# Do This Daily for a Flatter Stomach (Guaranteed)

> Source: [Do This Daily for a Flatter Stomach (Guaranteed)](https://youtube.com/watch?v=H6jCT8IkZpA)

## Summary

This video explains how to achieve a flatter stomach by training the transverse abdominis, a horizontal muscle that pulls in the waistline. The presenter demonstrates a three-step vacuum exercise to activate this muscle and emphasizes combining it with traditional ab exercises for better results.

### Key Points

- **Introduction to the Problem** [00:01] — Most people focus on the rectus abdominis (six-pack muscles) for a flatter stomach, but ignore the transverse abdominis, which runs horizontally and pulls in the waistline.
- **Function of Transverse Abdominis** [01:07] — The transverse abdominis contracts to pull in the waist, reducing its circumference and supporting internal organs, providing both functional and aesthetic benefits.
- **The Vacuum Exercise** [01:35] — A three-step vacuum exercise: 1) Expand rib cage, 2) Exhale fully, 3) Pull belly button toward spine. This can be done daily to train the transverse abdominis.
- **Alternative Position** [03:10] — The vacuum can also be performed leaning on a bed, which makes it easier to pull the belly button in due to posture.
- **Combining with Crunches** [04:06] — When doing crunches, maintain transverse abdominis activation by pulling in rather than pushing out, to avoid abdominal distension and improve effectiveness.
- **Plank Variation** [05:14] — In a plank, breathe in, breathe out, pull up, and hold for 5 seconds to engage the transverse abdominis, making the plank more effective.
- **Progression and Benefits** [06:26] — Consistent practice leads to a more compact waistline and better lower back support. A 22-day plan is available at athleanx.com/flatstomach.

### Conclusion

Training the transverse abdominis through the vacuum exercise and incorporating it into ab workouts can lead to a flatter stomach and improved core stability. Consistency is key, and a free 22-day plan is offered for guidance.

## Transcript

get a flatter stomach, then you've come show you something you can do every single day and it does not matter what Okay, you ready? They're called jaw clenchers. When
you're around food, you tighten your jaw as much as possible for as long as possible and then you get a flatter stomach. That that's actually not It's always part of this, but what I'm actually talking about is something
anatomical. Okay, something that even people that train their abs aren't doing anatomically, which means we break out the muscle markers, if we look at the muscles that we try to train to get a flatter stomach, most of us focus on
this one here. It's the rectus abdominis, right? The six-pack muscles that run vertically and are responsible, if you follow those fibers, for moving your spine in this direction, for crunching. That being said,
why are we ignoring, when we're looking for a flatter stomach or a smaller waistline, why are we ignoring the muscle that does this? It runs horizontally. It's called the transverse abdominis.
Right? Its job, when it contracts, is not to pull down. Its job is to pull in. So if we were to look at the waist like this and this being the transverse abdominis, when you contract it, it does that. Right? It contracts. It it brings
down the circumference of the waistline by pulling in. It actually supports your internal organs and structures, but at the same time, it's got this aesthetic effect. So how do we get ourselves to learn how to do this because I guarantee
95% of us out there are not even ever training this muscle. And the only way to actually do it is to train the muscle consciously. So for me, there's an exercise that you can do literally every morning if you want to, every day,
anytime of the day, that will teach you how to engage this. It's the vacuum. And no, it's not just reserved for Mr. Olympia and bodybuilders. It's reserved for people who want to learn how to actually have an effect on the tone of
this important muscle. So, what we do is a three-step process. I'll explain it talk and do it at the same time. The first thing you do is you just expand your rib cage. So, you get a a big chest, right? Try to get a big open
sternum up. Step two, you're going to take a big and then you're going to exhale all of that out until you feel like you cannot get any more air out. It's at that point that step three, you take your belly
button and you try to pull it back towards your spine. Now, because of the negative pressure that you've created by exhaling all that air, it almost acts like a magnet. It's going to be easier to pull your belly button towards your
you were trying to do it right now with a full belly full of air. All right? So, let me show you how it looks. Again, I won't speak as I do it. Again, I won't speak as I do it. Chest up.
This is why I say you can do it every morning cuz it's a good time uh a good leaning on the bed. Doing it from this position posturally makes it easier for
button in. But, the steps are still the same. You're going to take that breath same. You're going to take that breath in, again, chest is up, breath goes in.
news for you. Jeff actually put together a complete 22-day workout plan that's what he's teaching you in this video, and it's free, available over at athleanx.com/flatstomach. I think I missed a spot.
even I get a good almost cramping right along that entire muscle belly. Now, here's what's important though. You can't just learn how to activate it. If you're going to train your abs, you need to learn how to
if I get down on my back, what I see a lot of people do when they do their ab exercises is they lose complete control of that muscle. So, they crunch up and they push out at the same
time they're pushing their belly out. That's not engaging that muscle. That's not cinching it down. I need you to be able to take the activation skills that you learned there and do it when you crunch. So, if you're in this position
here, same thing. Breathe in. Out. This is to set the exercise up. Out. Pull down. Good. Hold it. I could actually hold it and and talk. I could actually contract and do my crunches from here, too. Leaving that muscle
And that's the kind of control that you'll get as you do more of this. Right? I'm not pushing out every time I go. You get that almost ab distension combination look that's no longer really
appealing, either. So, if you can pull down, cinch down, and then do your ab less reps, you're combining the two muscles together in a way that's going to help. Easier. Do it in a plank. And you know I don't
from a plank position, it's going to be easier for you to engage, and it's going to actually make the plank something worthwhile. Right? I don't think the plank should just be done here for as long as possible.
stomach, no activation of the transverse. For me, I want to see you do the same concept. Breathe in, breathe out, pull up. Okay, that's the position that I want
you to do your plank from. Now, you hold as hard as you possibly elbows backwards and your toes forward in a RKC type plank to really engage that. And then after you've done that repetition for 5 seconds, you can let it
relax a little bit to almost reset for rep number two. And then same thing. Pull out, pull, to actually make that plank something
worth doing. Now, the exercises you choose are going to be important for making that muscle become better at holding cuz a lot of us will some kind of a standing ab exercise like a standing crunch or some kind of
harder. But if you learn the progression of that, it's going to be really damn easy to hold it. And I promise you that waistline will start to become more compact because the underlying muscle structure is more toned and active in
easily. Not to mention, your lower back should feel better, too, because it's more stable and supported by this important muscle. If you're looking for a progression, I have a video that does exactly that. It's called 22 days to a
flat stomach. I lay it all out for you step-by-step on what exercises you actually at athleanx.com. I'm giving away that whole plan in printed out form so you can follow it very easily. It's at athleanx.com/flat
helpful, make sure you leave your comments and thumbs up below. Head over workout, supplements, meal plans, everything you need to give you that body fat, also. All right, guys. See you soon. Make sure you subscribe.