If you want to know how to get a flatter stomach, you’re probably thinking about diet, fat loss, and endless ab workouts…
But what if I told you there’s a critical muscle you’re NOT training that directly controls how flat your stomach looks — no matter your body fat level?
In this video, I’m going to show you exactly how to get a flatter stomach by targeting the most overlooked abdominal muscle: the transverse abdominis.
This is the muscle that literally pulls your waist inward and gives you that tight, flat stomach appearance — even before you lose a single pound of fat.
Most people focus only on the six-pack (rectus abdominis)…But if you’re ignoring this deeper core muscle, you’re leaving a flatter stomach on the table.
If your stomach still sticks out — especially your lower belly — it’s not always just body fat.
It’s often because:
• You can’t properly activate your transverse abdominis
• Your abs are pushing OUT instead of pulling IN
• You’ve never trained your core to function the way it’s designed to
That’s why even people who do tons of crunches still struggle with how to get a flat lower belly.
In this video, I’ll walk you through a simple 3-step method you can do every day:
1 Expand your rib cage and lift your chest
2 Fully exhale ALL the air out
3 Pull your belly button back toward your spine
This creates a natural vacuum effect that trains your core to cinch your waist down.
This is NOT just sucking in your stomach.This is true muscle activation that builds a tighter, flatter midsection over time.
Once you learn how to activate this muscle, you need to apply it to:
• Crunches
• Planks
• Standing ab exercises
• Everyday posture
This is where the real transformation happens.
Because a flatter stomach isn’t just about fat loss…It’s about how your muscles hold your body together.
You can do this:
• First thing in the morning
• Before workouts
• During your ab training
• Even throughout the day
Just a few minutes of this can start to change the way your waist looks and feels.
If you want a complete program that shows you exactly how to train your abs for a flatter stomach, check out the full plan here:
If you’re serious about learning how to get a flat stomach, how to flatten your lower belly, and how to build visible abs the right way, make sure you subscribe and turn on notifications so you never miss a video.
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The free 22 Day program Jesse mentioned here is yours on me! Just visit https://athleanx.com/flatstomach and get it. Everything laid out for you step by step. Thanks for your support and viewership as always! Jeff
Great tips! 👌🏻💪🏻
I use to do the stumach vacuum when driving. When i came to a red light or stop sign did the vacuum. i drove a lot on my job so i was doing them 20 to 30 times a day. At age 64 i have a flat stomach. Even though i dont do a lot of ab work now. maybe one ab exercise per day. now.
Excellent explanation. No trainer tells you in such detail-only thing we hear is breathe in, breathe out but never in such detail as to when to breathe in, which core to engage.
I just started watching your videos this morning only, watched a few and trust me, i have never seen such expertise in fitness. Already recommended to my brother and my growing teenage son..im a single mum so no stress to tell nonexistent partner lol..
thanks a lot Jeff, you are a life saver
That is very subtle to see.
your videos are so CLEAR!!! THANK YOU!!!
Leg lifts are the best exercise for abs
I m getting abs muscle cramp
This dude would die from a papercut jk 🤣🤣
Give yourself a hernia and you'll learn all about the Transverse Abdominal muscles 😉
Interesting! I've found I can really hit the transversus abdominis while doing banded kneeling crunches by adding a small left and right twist at the bottom while the bellybutton is sucked in. In my case, the TVA does so much of the work stabilizing the movement that it seems to stay active long after the exercise and gives a nice flat belly for a few hours post workout.
The holding of the stomach after pushing out all the air – Isn't that just the Kapal bhaati exercise of Indian yoga? It's a practice that's hundreds of years old
For most people. Putting the fork down is the best way to get abs.
Hey guys! If you struggle to draw in your lower abs and only end up pulling in your upper abs above the navel, try thinking about engaging your pelvic floor (like holding in pee) and tucking your pelvis slightly. It really helps activate the lower core!
Strengthening the transverse abdominis, pelvic floor, and glutes was fundamental for me to fix my swayback posture.
Greetings from Italy! 🇮🇹
4:35 Man, finally a way to get rid of that "old-man" (lower) belly. Lol I was wondering if ANYTHING was going to get rid of it!
Double goons
Excellent, thank you!
kapalbhati yoga
Wow! Great advice!! But, please don't use the markers on your skin!! They are toxic, even if they say non toxic!!! 😮
Funny, there a lot of guys outhere saying, that Plank is totally overrated for building stomach muscles cause you have no long friction.
Hey I did this work out for a half hour and it really an ass kicking I never felt my stomach hurting I'd done ab work out but haven't felt pain like this
This guy overcomplicates absolutely everything! 😂
I brake for Jessie.
Reverse plank?
Wow! Oh my goodness can I feel that!!!!!!!! THANK YOU SO MUCH FOR THIS VIDEO!!! I have been trying to lose so much belly fat… And I found great exercises standing, sitting, laying… But I still feel like I'm not getting all the muscles involved.. and I wasn't!!!!! Nobody talks about this muscle at all!!!!! DEFINITELY going to go to that link and check it out! I am a beginner, and 56 years old and a woman.. but I know I can do this!!!! And I know consistency is the key thank you again so much, and I look forward to more of your videos!!!! AND EXCELLENT EXPLANATION AND BREAK DOWN!!!!!!!!
What you think about dead bag exercise??
Along with jaw clenchers, try pushaways (from the table).
So Tighten Your Lower Stomach And Workout I Feel The Muscles Squeezing Still Ahh Mann I Think I Four It Ion Know Why I Wasn’t Flexing It Before Ion Even Think I Knew
Is it OK to do this with having and inguinal hernia. It's a small, painless inguinal hernia. I am in the "watchful waiting" mode.
🤣🤣🤣🤣🤣jaw clench