How to Flatten Your Abdomen and Lose Inches on Your Waist

Apart from diet and going to the gym there are some essential things you can do at home right now to pull in your gut. You may even feel your pants looser after the first day. Here's an introductory home program you can do while watching TV in about 15 minutes. Do this 3 times a week and you'll likely take .5 - 2 inches off the waist in a month.

Things You'll Need

• Resolve

Instructions

1. Stomach Vacuums - Do this standing or lying down on the floor. Forcibly blow all the air out of your lungs while pulling in your gut as hard as possible. Imagine that you're trying to pull your naval into your spine thus making your waist as small as possible. Hold your breath in this position for 5 seconds then let it out. Take a few deep breaths and repeat.

2. Do 5 of these 5 second vacuums then take a 20-30 second break. Then do another series of five 5 second vacuums and take a break. Do 5 series. You'll total 5 series of 5 vacuums for 5 seconds each. When you're all done you'll notice that you're standing straighter and you're waist will be more taut. Vacuums work the transverse abdominus which acts as a natural tourniquet compressing the insides so the belly doesn't hang like the mouth of a tired dog!

3. Leg raises for the lower abs and obliques - Lie on your back with your hands flat on the floor. Raise your legs straight up to a 90 degree angle. Vacuum your stomach and lower your straight legs while maintaining that vacuum. Raise your legs back up. You can breathe again on the raising part of the motion. Take a breath at the top then repeat for as many reps as you can do. If this hurts your lower back then just start with one leg at a time while your other leg is on the floor. Try to do more each time you do it.

Tips & Warnings

• Keep doing it and you will see results. Your back will feel stronger.