Most people think flattening the stomach means doing endless crunches and sit-ups, but one of the most important muscles for pulling the abdominal wall inward sits much deeper. The transverse abdominis wraps around your midsection like a natural corset and plays an important role in abdominal control, posture, core stability, and support of the spine. In this video, I’ll show you several simple standing exercises using only a wall to help activate and strengthen these deep core muscles — including the abdominal drawing-in maneuver, wall pelvic tilts, mini squats, and controlled wall pushes. Research has shown that drawing the abdomen inward can effectively recruit the transverse abdominis and that this muscle contributes to trunk and spinal stabilization. The beauty of these movements is that there’s no equipment, no crunching your neck, and no getting down on the floor. Practice them consistently and you may notice better awareness and control of your abdominal wall, improved core endurance, and better posture. Remember, these exercises strengthen and retrain the abdominal muscles; reducing abdominal fat still depends on overall nutrition, activity, and energy balance. Start slowly, focus on your breathing and technique, and let your deep core do the work.
Research: Akuthota V, et al. Core Stability Exercise Principles. Curr Sports Med Rep. 2008;7(1):39–44. PMID: 18296944. Hodges PW, Richardson CA. Inefficient Muscular Stabilization of the Lumbar Spine Associated With Low Back Pain. Spine. 1996;21(22):2640–2650. PMID: 8961451. Madokoro S, et al. Effect of the Abdominal Draw-In Maneuver and Bracing on Abdominal Muscle Thickness. 2020. PMID: 33227933.
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Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️😊🙏 Dr M
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Thankyou
Thank you so much Doctor greatly appreciate
Thak you Dr. Mandela. God bless you.
Thank you so much, Dr. Mandel for sharing your knowledge with us! I will give it a try.👍You are indeed a Blessing to mankind and society🙏🏽. God bless you, the more👏🏻🤗💗
WHAT A WASTE OF TIME…I JUST WALK MY DOGS 3 TO 4 TIMES A DAY AND THEY DRAG ME ALL OVER THE STREETS AND THAT'S FUN EXERCISE…THEY ALSO GIVE MY ARMS TO EXERCISE TRYING TO ATTACK OTHER DOGS. I NEVER HAD OVERWEIGHT PROBLEMS…AND NOW I PROBABLY NEVER WILL…
Thank you doctor 🙏 will this help to heal disc bulge too
Is there a way that you could full demonstrate where you place your foot while you were standing in front of the wall. Thank you so much for demonstration for the elderly
Amen so inspiring and helpful to everyone. ❤
Thank you so much, I will give this a try ❤❤❤
Truly gifted pass the mic stay healthy everyone pass the mic mitigate pain with knowledge Peace to all
Proszę film ćwiczenia na obniżenie macicy
Thank you❤️, a fantastic exercise, am dong this exercise now, as you demonstrate it ❣️
I get cramps im my stomach and rib cage area as I try to pull my stomach inward
Dr. My stomach is great. It's life
I do Not Like. HoweVer, I Am Greatful To God keeping Safe Each Day.
The World and also People haVe Changed for the Worse Since Covid. Thank You for Sharing 🙏🌺
Good to see you Dr AM
Thank you Dr.
👍
Thanks Doc 💛
Plz male demo vedio on this exercise clearly
..don't understand wot type of excercise exactly wot v have to do
Great advice doc.
Vacuums are amazing, Doc. I like the version laying on mat but will try these 🎉
This Doc is GOLD!
We do daily in our Yoga station,🎉
Thumbnail 😊
Doc I had some severe/rare reactions to prescribed meds, my flexors were so tight my therapists held off actual core work but these should help…thank you so much
❤❤❤
Thank you Dr God bless you 😊have a great
Perfect thank you so much Evi from Greece
Thank you 😊
Good information to know. Remembering it is the difficult part.
Thank you! I need this.
I am going to do this exercise,every day.!
Thanks for everything. Your advise is appreciated.
Dear doctor, iam from india, i just can't follow your pace of language. Kindly explain slowly. I shall be much obliged
Yeah Dr. Mandel. I agree with comments below. I had to do this with you. I appreciate your years of consistent health and wellness info. I'm better for it!
💜
This man is a true alchemist!
I really like watching your videos Dr Mendel I'm 42 yrs old and I love learning about health and how to improve my health thanks for your videos.
Thank you very much Doc.
❤❤❤❤❤
Yes he is
Seeing your whole body would have been useful to see the full posture
I do pretty much the same thing, but I do it lying flat in bed before I get up in the morning. Instead of working the thighs at the same time though, as I pull the stomach back or down in this case, I flex my butt at the same time. So, basically the same principle… 😁
Thanks doc!