4 Flat Belly Fails (HOW NOT TO GET A FLAT BELLY!)

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  • Published: 24 September 2015
  • Flatten your belly and have ripped abs year round here…
    http://athleanx.com/x/flatten-it-out-and-rip-it-up

    Learning how to get a flat belly starts with understanding what is really causing your belly to not be flat in the first place. Of course, any discussion of how to flatten out your stomach and start seeing your abs must start with nutrition and not “simple tricks”. It’s crazy how many people have been led to believe that they can eat anything under the sun but still have ripped abs. Can’t for the life of me figure out who could be responsible for that misinformation can you?

    In the meantime, since this channel is not about feeding you B.S. on how to get a flat belly but actual fixes that are based in real world training science…I set out to create a practical solution for you. Each of the 4 causes of a distended belly are actually quite common. In fact, you can see the protruding belly occur even in people that have six pack abs already because of the reasons I will show you here.

    First things first however, if you don’t have a flat stomach it might be because you are relying too much on lower ab exercises in an effort to get one. Training with too many lower ab workouts is actually likely to do the opposite of what you are hoping for. When you train bottom up ab movements at the exclusion of some of the other functions of the abs, such as top down crunching and anti-rotational exercises you are contributing to an imbalance of development. It is not uncommon for those that do this to see their lower bellies, beneath their belly buttons, start to stick out too much.

    Second, performing your ab exercises without focusing on the quality of the reps as you seek more quantity is a big mistake. If you push out on your abs as you do your ab exercises, you are simply developing abs that are good at being strong in a distended position. If you want to truly flatten your belly you want to train them to contract and cinch down on your waist. You can do that by first focusing on contracting your transverse abdominus and then performing your ab exercises.

    Next, you want to be sure that you keep your hip flexors (mainly your psoas) loose. If your hip flexors get tight you wind up pulling your pelvis down into an anterior tilt. This will immediately cause you to lose the appearance of a flat stomach since your abs push forward instead of down and in. You can keep the hip flexors loose by making sure to stretch them out as I show you in this video every time you stand up after sitting for a prolonged period of time.

    Finally, if you are suffering from back pain or have a hernia, it becomes much more difficult to engage the abs and therefore you are less likely to be able to maintain tension needed to have a flat belly. Avoid both of these conditions be properly strengthening your abs and core by following a program based on athletic training science. Start using the ATHLEAN-X Training System available at http://athleanx.com and see what it’s like to have a strong core and abs year round.

    For more videos on how to get a flat belly as well as plenty of ab workouts you can do at home or at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Comments • 1 673

  • Mrsteisag2
    Mrsteisag2  3 days back

    Jeff, what if I don’t have a belly?

    • Female INTJ
      Female INTJ  3 days back

      Solid abs

      • TraceguyRune
        TraceguyRune  1 weeks back

        3:42 I am actually standing in my kitchen drinking ACV

        • Brian Walker
          Brian Walker  2 weeks back

          Awesome instruction

          • Quincy Jones
            Quincy Jones  2 weeks back

            I have a sedentary work style. The stretch that you showed to correct tight hip flexor was helpful.

            • Maltebyte2
              Maltebyte2  2 weeks back

              to me these motions that you have to do are very complicated i often do them wrong im sure of it cause i forget how to twist first then strech and holy crap man. like 4:04 what is he really doing i cant figrue it out.

              • m h
                m h  4 weeks back

                I included facepulls into my ab routine and I have an 8 pack now

              • Aliseya Aaron
                Aliseya Aaron  4 weeks back

                You will get a special reward some day

                • FromBeToReality
                  FromBeToReality  1 months back

                  THUMBS UP!!!!
                  then watch!!!

                  • Annu Kun
                    Annu Kun  1 months back

                    i'm 9 pecrcent year round jeff cruferious veggies and grass fed meat...

                    • iamnme
                      iamnme  1 months back

                      Great. Now everyone is going to use the "I have a hernia" excuse lol.

                      • John Frank
                        John Frank  1 months back

                        Abs are made in the kitchen.

                        • Bro Ly
                          Bro Ly  1 months back

                          3:27 that's the reason why tom(from Tom and Jerry) walks so weird.

                          • Tajh Marquel
                            Tajh Marquel  2 months back

                            Helpful

                            • Jeremy spoke in class today

                              I’m watching this as I eat a bag of takis

                              • Eastman Ruiz
                                Eastman Ruiz  2 months back

                                You’re great man. Keep up the excellent work. I can’t wait for the next video. I enjoy this and plan on starting your program as soon as possible.

                                • Thom Ebbing
                                  Thom Ebbing  2 months back

                                  Jeff, why are you #sitshaming us in this vid? It makes me feel very self conscious.

                                  • Matt Takahashi
                                    Matt Takahashi  2 months back

                                    This is making it seem like you can spot train fat away. Which can not be done.

                                    • Scribes for Subscribers
                                      Scribes for Subscribers  2 months back

                                      Lots of information but no visuals. #EasierSaidThanDone iGuess

                                      • hood jatt
                                        hood jatt  2 months back

                                        reading all these comments on here makes me'hahahahahaha'. jokes apart athleanx is one of the few fitness youtubers who gives tips for the people who have never once in their life gone too gym.i really appreciate his knowledge about body training .duhhh he trains wrestlers nfl and basketball players.

                                        • Trip ni Marco
                                          Trip ni Marco  2 months back

                                          Strategic points indeed to get that belly flat. So stretching, huh?

                                          • Ben Adn
                                            Ben Adn  2 months back

                                            "You're probably sitting down watching this video".

                                            Well, sorry for you but I was laying down actually

                                            • JACK ILLER
                                              JACK ILLER  2 months back

                                              Nothing wrong with a balcony over your toy shop

                                              • Chinmay Bhatt
                                                Chinmay Bhatt  2 months back

                                                At 3:28 jeff wants to inflate his belly but he can't 😂😂

                                                • Timothy Tavares
                                                  Timothy Tavares  2 months back

                                                  JEFF: "You're probably sitting right now watching this video."
                                                  ME: "Phew, man he's good."

                                                  • Gaute Animation
                                                    Gaute Animation  2 months back

                                                    Have a flat belly when I exhale, not so much when I inhale. Got natural lower abdomen breathing, so will always have a little bit blubby stomach (on inhale that is). 😂

                                                    • Tamer Said
                                                      Tamer Said  2 months back

                                                      Yes num1 i allways thought so

                                                      • Tamer Said
                                                        Tamer Said  2 months back

                                                        👍🏻👍🏻

                                                        • Nanda Kumar
                                                          Nanda Kumar  3 months back

                                                          I have been fallowing you since 4 years coz I like to but one thing honestly you talk too much..

                                                          • Sean Fisher
                                                            Sean Fisher  3 months back

                                                            Every time I squeeze my transverse abdominis I get acid reflux and instant heartburn. Just anyone have any advice on how to prevent this for over overcome this?

                                                            • Andrew Levister
                                                              Andrew Levister  3 months back

                                                              I have an eight pack when I flex and stand up straight but if I bend over even slightly I look like a raw pizza dough.

                                                              • Pudim Amassadoow
                                                                Pudim Amassadoow  3 months back

                                                                3:44 Ha! I was standing up!

                                                              • Galliano Marr
                                                                Galliano Marr  3 months back

                                                                When you showing that stretch, I cant really tell what you are doing, it would more helpful if you would do it shirtless.

                                                                • Afonso Lucas
                                                                  Afonso Lucas  3 months back

                                                                  I think I’m having difficulty getting rid of the water weight and a lil fat in the stomach area. Which annoys me because I know my abs are getting strong but they don’t seem defined.

                                                                  • Philipp Lehmann
                                                                    Philipp Lehmann  3 months back

                                                                    First of his videos where i must say that he is COMPLETELY missing the point. #1 reason for not having a flat belly simply is fat. And if you can see your abs and still don't have a flat belly than organ fat is the cause. So Ab Training and hip flexor Stretching will help ya a shit man.

                                                                    • iamamz
                                                                      iamamz  3 months back

                                                                      1:50
                                                                      2:15
                                                                      3:53

                                                                      • Clifford Fernandes
                                                                        Clifford Fernandes  3 months back

                                                                        Jeff photoshops himself to look fat😂😂

                                                                        • Paradise Life
                                                                          Paradise Life  3 months back

                                                                          I'm sitting because I'm taking a massive dump

                                                                          • Doom Muffinz
                                                                            Doom Muffinz  3 months back

                                                                            3:54 hip flexor stretch

                                                                            • Juicegaming
                                                                              Juicegaming  3 months back

                                                                              Ha Jeff you think I’m actually sitting while watching your videos. I’m levitating a millimeter above my chair I’m sitting in.

                                                                              • Katlin Long-Wright
                                                                                Katlin Long-Wright  3 months back

                                                                                As a full time uni student who doesn’t know a lot of the proper dos and don’ts, even after doing cross-fit, i want to say thank you for these videos. I stopped going to crossfit because of the cost but i actually find your instruction to very educational and beneficial. Thank you for being kind enough to put these on youtube for free! It’s so appreciated

                                                                                • Ben Garvey
                                                                                  Ben Garvey  3 months back

                                                                                  I'm actually watching this video on a treadmill Jeff c'mon mane

                                                                                  • Matthew Barger
                                                                                    Matthew Barger  3 months back

                                                                                    great, ive had back muscle problems for more than 25 years and its gotten worse since ive aged. tried massage, chiropractor and physical therapy, they showed me a stretch like what you demonstrated however the leg part is all they offered so ill add your twisting and leaning with arms raised and see if i get relief. looks very promising. my back muscle's have gotten so tight at times that ive actually damaged the tendons that attach to my spine that left me bed ridden several times. you've been a major influence to me in diet and strength training that already im able to do so much more, thank you.

                                                                                    • Ramesh Chandra
                                                                                      Ramesh Chandra  3 months back

                                                                                      Sir i think my lower body becomes tall but my upper body has not grown fully it looks short my how to activate the upper body

                                                                                      • Abdirahman Vlogs
                                                                                        Abdirahman Vlogs  3 months back

                                                                                        Finally found a video where he has a shirt for at least 3 minutes

                                                                                        • vamshi pulipati
                                                                                          vamshi pulipati  3 months back

                                                                                          Hey i want help regarding explosive power exercises for legs shoulder and maybe core

                                                                                          • Usabars
                                                                                            Usabars  4 months back

                                                                                            Watching this as I down 9 Big Macs and a whole pound of French fries, While drinking 4 Liters of bacon grease

                                                                                            • Rafael Mccloud
                                                                                              Rafael Mccloud  4 months back

                                                                                              Jeff - “you’re probably sitting down watching this video “

                                                                                              Me-“fml lemme stand up”