00:00I'm going to teach you a way to get your belly flat just like I am here, standing and anywhere.
00:06The work we are going to do is on a muscle called the transverse abdominis,
00:12which is a deeper layer of muscles that we have here in the belly region.
00:16Imagine that at this moment you put on a belt and it is tight.
00:22Do you agree with me that your whole belly will feel a bit tight too?
00:26That's exactly what this muscle does and the exercise I'm going to give you it works and
00:32strengthens the muscle that will keep you. Not only will it make your belly flatter,
00:37but it will also help you slim down your waist.
00:42So let's get down to business and I'll take off my shirt to make it easier for you to see.
00:48We'll start by lying on the floor.
00:50I want you to leave your legs like this because it will bring you more comfort,
00:55especially in your lower back.
00:57If you want to put something here in your head, you can, no problem.
01:00The idea is, if you just relax, look how your belly will be more tucked in.
01:05This is happening because gravity itself is causing my organs to settle here more comfortably.
01:12Have you ever noticed that when you wake up, your belly is smaller?
01:16The fact that you spend a lot of time lying down, sleeping, cause these organs to settle better there as the time of day goes by.
01:24The fact that your transverse abdominus is not as strong causes your belly to protrude more and we're going to do the work so that you have this effect here.
01:33This transverse abdominal muscle is literally a belt that we have in our body in a deeper way.
01:40So I want you to do the following.
01:42You will release all the air and when you're done exhaling, I want you to suck in your belly as much as you can.
01:49Kind of pulling your belly button towards your back.
01:53The amount of time we will stay is trainable.
01:56At first, I want you to do five seconds.
01:59So let's do it now, counting these five seconds.
02:02So, look.
02:03When I release all this air and pull in my belly, I need to hold my breath.
02:13Because if I breathe, my lungs fill with air and I start to increase the space inside.
02:19I don't create the space for my transverse abdominus to contract.
02:23If there is no air in the lung, I have more space.
02:26It can contract stronger.
02:27It's like I'm doing a biceps exercise and I can pull it all the way up.
02:33And if my lungs are full, I can't pull them out as much.
02:36I can't contract it as much and that way I can't strengthen it as much either.
02:41Some people may find it difficult to do this at first, but that's okay.
02:46I want you to keep doing it.
02:48And there will come a time when you will be able to better understand how to suck in those abs.
02:55But I want you to do five reps of it.
02:57With this, you will notice that your belly will be a little more controlled.
03:02This first exercise is the easiest of all.
03:04You have the whole law of gravity helping this muscle pull all these organs in.
03:10What starts to happen, for example, at this moment?
03:14I'm standing up.
03:15I have gravity in that direction and all my organs are pushed in that direction,
03:20making my belly tend to protrude more.
03:22For me to have more control over my abdomen,
03:25I need to have more contraction in the transverse abdominus.
03:29It's starting to get harder.
03:31And then you might be wondering,
03:33how long will it take me to do just this first one before moving on?
03:37It will depend on how much you can be aware of the movement.
03:42If you can do it the same way I did here,
03:44you can even move on to the next step of this exercise.
03:48If you can't get it the first time, it's been a few days.
03:52At least until you get this scheme and understand how to pull in your belly,
03:57in a week at most, you'll be able to get the hang of this scheme.
04:00Detail, I want you to do this every day.
04:03If you stop to think about it, it won't take you five minutes to do this here.
04:06So you can even do it in your own bed.
04:08You just woke up already there.
04:09This exercise is interesting to do on an empty stomach.
04:14So the moment you wake up is perfect to do it.
04:17If you can't do it first thing in the morning,
04:20it's a good idea to do it at least three or four hours after a meal.
04:25Laercio, I'm already able to do it.
04:27I've already learned.
04:28I've already managed to suck in the abdomen.
04:30What now?
04:30How do I do it?
04:31The next step, I want you to kneel.
04:33You will leave your hand here on your thigh.
04:35Do you notice that my body is slightly tilted?
04:37Same thing.
04:38I'm going to take a deep breath.
04:39I'm going to let out all the air.
04:41And then I'm going to pull in the abdomen.
04:44At this moment, you will realize the following.
04:46The fact that my body is tilted already starts to have gravity weighing on it
04:50in a way that makes it more difficult to do the exercise.
04:53If you are already doing it, I want you to do it five times
04:57and then hold it for an average of five seconds.
05:01You will do this for a week.
05:02It will already strengthen this transverse abdominus a lot.
05:06At this point, you will already be noticing a huge difference in the control of your abdomen.
05:12It'll be much stronger and much more controlled.
05:15The most interesting thing is that this will even change your posture.
05:18From the moment you have your abdomen relaxed, look what happens even to my shoulders.
05:23When I have it more controlled, my entire posture improves.
05:27Then you will notice that you will lose belly fat and gain chest.
05:31In the case of women, the bust will increase.
05:33Posture will be more aligned.
05:34Everything will improve.
05:35A week has passed.
05:36Let's evolve to another level of intensity.
05:39If in this position of my body, I already have a little weight on my transverse abdominus,
05:45what if I do exactly the opposite of lying on the floor?
05:49We're going to put a lot of load on it.
05:51So I'm going to stay in this position.
05:54All the weight of my organs now, they're against my transverse abdominus.
05:59If I completely relax my abdomen at this moment, look what happens.
06:03My belly completely gives out.
06:04Why?
06:04Because there is a lot of weight there from all the organs.
06:07So come on, let's do it.
06:09And this is the hardest of all because it has a lot of weight.
06:13This musculature is lifting all the organs.
06:18Here you will repeat the same idea.
06:21Five times with five seconds.
06:23And since this is already the heaviest of all, after a week, I want you to increase the time you stay.
06:30Instead of doing it in five seconds, you'll do it in seven.
06:33After a week, you can do nine.
06:35And when you get to ten seconds, then you can evolve in number of times.
06:41Instead of doing five, you start doing six.
06:44Seven, eight, ten seconds.
06:46And ten times is enough for you to get an amazing result.
06:53More than that, only athletes do it.
06:55And I don't see that it will have such a big benefit for you.
06:58There will come a point where this will become your routine.
07:01That's exactly what happens to me.
07:03Every day, I do ten repetitions of ten seconds of this exercise.
07:07It will not only help to have your entire abdomen more controlled, because these muscles will be more tense and will hold more, but it will also help you avoid problems with your spine.
07:20We are not talking about an exercise that is purely aesthetic, also at the health level.
07:26And I'll tell you more.
07:28These exercises also help with your intestinal health, because this type of maneuver is like a real massage throughout your intestine.
07:37It will improve even in this regard.
07:41This is what will happen to you.
07:42But I have some important caveats to make to you now.
07:44This exercise works the muscles.
07:48And you will already have great benefits by doing it.
07:52However, the fat, it will not act.
07:55What will make you improve the appearance of your abdomen even more?
07:59Reducing this layer of fat and even having a better shape of your abdomen is a combined effort of a controlled diet and physical exercise.
08:10And I'm not even talking specifically about weight training, but rather about having an activity in your day that makes you move more.
08:17And if you can go to the gym, it will help you even more.
08:22If you want help in this regard, you can become my student.
08:26And as well as having training programs that will help you build a more beautiful physique,
08:32I'm still going to put my entire team of characters to help you in your day-to-day life, making adjustments to your training.
08:41We will help you every step of the way.
08:43And nutritionists will also help you by creating a personalized diet for you, putting your routine in perspective.
08:51What foods you like, what foods you don't like, etc.
08:55All this if you become our student by clicking on this link below.
08:59I want to remind you of something super important.
09:02If you can lose fat from your body, it will help you a lot.
09:08Both for you to have a flatter, more beautiful belly, and even for you to have more definition in your entire body.
09:14And that's why I'm going to leave this video here for you.
09:16I'm going to teach you exactly what you need to do to lose fat and improve your entire physique.
