How to shrink your stomach

You want to have a smaller stomach. Of course you do. A lean and toned body with a flat stomach is the figure you want to look good and feel healthy. You start doing crunches like crazy to make your stomach smaller. Your stomach still looks the same. What can you do?

Although crunches will tone your stomach muscles, doing crunches alone is not going to give you the figure you want. Do you really want to know how to shrink your stomach? Let me teach you a special exercise you can do anytime, anywhere.

Now the size of your stomach is actually fixed when you reach adulthood. Scientifically speaking, there is nothing short of surgery that can make your stomach smaller. However your stomach can appear big if you have excess fat around it and if the muscles around your stomach are weak. If your problem is excess fat, you need to implement a fat burning workout routine and a diet low in sugar and refined carbs. If your problem is weak stomach muscles, you need to understand the two most important types of stomach muscles:

  • The six pack muscle
  • The corset muscle

The six pack muscle

Crunches [‘sit-ups’] and leg raises work the rectus abdominis muscle, the muscle that runs down the front of your stomach, forming your ‘six-pack’. The rectus abdominis muscle is used when you flex your spine forwards. If you work this muscle, you will develop your six-pack. Your stomach will become harder and firmer. However it will not become smaller.

The corset muscle

Now there is another of muscle that runs around your stomach, like a corset. This muscle is known as the transversus abdominis muscle. The transversus abdominis muscle is used to support your spine, ribs and pelvis. Now if you develop this muscle you will tighten the ‘corset’, with the effect of making your waist narrower and your abdomen flatter. This will make your stomach appear to have shrunk.

The question is, how to work this ‘corset muscle’?

The stomach vacuum

The best exercise to target the corset muscle is the stomach vacuum. The stomach vacuum is not some new exercise fad. It originates from Yoga which is 5,000 years old. In Yoga teaching it is known as ‘Nauli’. Yoga teachers tell us that this exercise cleanses your internal organs and aids your digestive processes. More to the point, it also shrinks your stomach.

The idea behind the stomach vacuum is to suck your stomach in with the corset muscle. It is a little like what you might do if you are trying to fit into jeans that are too tight.

How to do the stomach vacuum

You can do this exercise lying down, sitting or standing up. The most important thing is that your spine must be straight but relaxed. Here’s what to do:

  • Breathe in deeply. Let the air enter your body and flow into your lungs. Let your stomach expand as your lungs fill with air.
  • Breathe out slowly. Feel your stomach contract as the air flows out of your lungs.
  • Keep breathing out, forcing all of the air out of your lungs. As you do this, contract your stomach as hard as you can. Try to imagine pulling your belly button into your spine.
  • Do not bend forwards when you are breathing out. Keep your spine straight and relaxed.
  • Hold for 5 seconds, keeping the corset muscle as tight as possible.
  • Relax your corset muscle. Allow your lungs fill with air.
  • That’s it, you’re done

The stomach exercise you can do anywhere

The stomach vacuum is an exercise you can do anywhere. You can do it lying in bed, watching TV, or standing in line at the grocery store. I recommend you do it 10 times a day. If you want to know how to shrink your stomach, the stomach vacuum is your secret weapon.

6 Responses to 'How to shrink your stomach'

  1. Brian says:

    I was just wondering if it is o.k. to breath gently when doing the stomach vacuum. I have difficulty holding breath for more than a few seconds when I blow air out.

    • Kelly says:

      Hey Brian

      Just hold your breath for as long as you can. The most important thing is to contract your stomach as hard as you can. You will find that you can hold your breath for longer after you have more practice with this exercise.

      Good luck!


  2. I am growing fat, which I like because its normal after ending a terrible relationship and now I’m having a peaceful mind. But my stomach is also getting bigger and bigger as time goes by, and it makes me look not good when I dress, especially in a fitted dress. People around me complain a lot because that wasn’t how my stomach was. Please help me, what do i do? I don’t want to loose my beautiful shape. Thanks

    • Kelly says:

      Hey Rosemond

      I’m glad you’ve ended your terrible relationship. If you want to get your stomach back in shape you need to combine a wholefood diet with regular high intensity exercise.

      Give my flat stomach diet and flat stomach workout a try. You should notice a difference after a few weeks.

      Good luck!


  3. John says:

    I am basically thin but my belly protrudes…. So I am wondering if this is fat or weak muscle tone….how do I know which? If it is weak muscle, will vacuum help…it sounds too easy.

    • Kelly says:

      Hi John

      Good question. If you have more than half an inch of skin and fat covering your body you have too much fat. A rough way to measure this is to gently pinch the skin around your belly. Of course when you pinch you are holding two layers of skin and fat. If you can ‘pinch more than an inch’ you have more than half of an inch of skin and fat.

      If you have too much fat you need to follow a proper workout routine and eat healthily.

      In fact you should be doing this anyway!

      If you have low body fat but your stomach still protrudes, you need to strengthen your stomach muscles. The stomach vacuum exercise will certainly help with that.

      Good luck!


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