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

  • Published: 24 September 2015
  • Flatten your belly and have ripped abs year round here…

    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 • 1 616

  • Clifford Fernandes
    Clifford Fernandes  1 days back

    Jeff photoshops himself to look fat😂😂

    • Paradise Life
      Paradise Life  3 days back

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

      • Doom Muffinz
        Doom Muffinz  4 days back

        3:54 hip flexor stretch

        • Juicegaming
          Juicegaming  1 weeks 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  1 weeks 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  1 weeks back

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

              • Matthew Barger
                Matthew Barger  1 weeks 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  2 weeks 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  2 weeks back

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

                    • vamshi pulipati
                      vamshi pulipati  2 weeks back

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

                      • L.A Beast Running Robot Dance

                        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  3 weeks back

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

                          Me-“fml lemme stand up”

                          • iamamz
                            iamamz  3 weeks back


                            • Jake Saeger
                              Jake Saeger  3 weeks back

                              I feel like I’m running out of breath FOR HIM

                              • Paul Wright
                                Paul Wright  4 weeks back

                                Also, don't eat bread or foods that cause bloating.

                                • PnP dynamic
                                  PnP dynamic  4 weeks back


                                  90% of getting abs

                                  • Meadowarch
                                    Meadowarch  4 weeks back

                                    Man no matter what i do my upper inner chest doesnt come out

                                    • Fitz Empire
                                      Fitz Empire  4 weeks back

                                      I'm also struggling to develop my upper chest atm but recently tried the dumbbell pullover (Chest version) and felt a way better contraction than any other chest exercise, it will defo target your upper inner chest so try it out

                                  • Kenny Brooks
                                    Kenny Brooks  4 weeks back

                                    Don't eat

                                    • Tom Ek
                                      Tom Ek  1 months back

                                      I was under the impression that the distinction between upper and lower abs was a myth, or at least that you can't train one or the other specifically? If this is not the case, and the hanging leg raises train primarily the lower abs, what would you recommend as a complementary exercise to train the upper ones?

                                      • The 21 Day Flat Belly Fix Informer

                                        Thank you for the review, this video will be helpful for me.

                                        • SportVideoPro
                                          SportVideoPro  1 months back

                                          I liked the vídeo without even started watching it.

                                          • The 21 Day Flat Belly Fix Informer

                                            Thank you for the review, this video will be helpful for me.

                                            • Jesse Choi
                                              Jesse Choi  1 months back

                                              I tried to stretch my hip flexors, but all if felt was my back...

                                              • Patrick Ferraino
                                                Patrick Ferraino  1 months back

                                                I felt a weird sense of pride when Jeff said "you're probably sitting while you watch this".. and I actually wasnt sitting.

                                                • GreatSkyTroll AntiDrama
                                                  GreatSkyTroll AntiDrama  1 months back

                                                  Alright you're right, I'm a lazy snobby weakling... I'm a sissy boy who loves his mommy... I'm subbing, I've been working real hard to get Big Arnold's voice out of my head..

                                                  • Bishal Singh
                                                    Bishal Singh  1 months back

                                                    Madharchod. Exercise karke dikhana. Kya angrezi jhaadta hai. Bhenchod. Yaha se lauda fek k maroonga na, behen k lodo-pura angrezi chut jayega tumhara.

                                                    • Brian Hart
                                                      Brian Hart  1 months back

                                                      Great videos!! Im a ups driver and find your videos very helpful. Hey can you add like how many reps to do when you give an exercise example? Also more strengthening videos on like non weights like scissor kicks like that. Keep on rocking awesome videos!

                                                      • Alyssa Shoemaker
                                                        Alyssa Shoemaker  1 months back

                                                        Okay I have no idea how to do ab exercises while sucking in my stomach, like that just places a the work in my back and hurts, but when I clench my abs they stick out like he said, so how am I supposed to clench my abs in a wa that doesnt make them stick out like what? Dont abs naturally stick out when you do crunches/sit ups? Imma just keep doing what I'm doing cause this guy is confusing me 🤣

                                                        • Leandro Bristot
                                                          Leandro Bristot  1 months back

                                                          Nice video Jeff, was actually suprised when you said you have an hernia (i have a pair myself on low back). I am always looking for ways to improve core strength and stability just as a way to "protect" my back, but I was once told to avoid rotational movements like you did on the stretch part of the video, how that works to you? rotational movement doesn't bother your hernia?

                                                          Really like the videos by the way, super thumbs up for all the effort showing the importance of the correct execution and talking a lot about nutrition.

                                                          • Adrianna Dryden
                                                            Adrianna Dryden  1 months back

                                                            https://tinyurl.com/y36zybv3 I tried this!!! it worked for me!!!

                                                            • Timothy Bryant
                                                              Timothy Bryant  1 months back

                                                              Is she thick or does she just have tight hip flexers.

                                                              • Uzamaki Leon
                                                                Uzamaki Leon  2 months back

                                                                Jeff is the jam

                                                                • James Mckinney
                                                                  James Mckinney  2 months back

                                                                  I have abs, but they don't look quite up to par like yours, I know diet comes into play, but when I do any kind of flexion exercise they tend to "dome". Is that due to weak transverse abs? From The video I'm guessing I don't "cinch" enough?

                                                                  • Aquarius
                                                                    Aquarius  2 months back

                                                                    Just burn the fat away with good workouts and consistent yet alternating regiment.

                                                                    There saved you 6 minutes.

                                                                    • Mike Oxlong
                                                                      Mike Oxlong  2 months back

                                                                      No you didn't. You didn't do anything. Literally nothing. Out of all the things to do in this plane of existence you took part in none of them.

                                                                  • John Kopf
                                                                    John Kopf  2 months back

                                                                    Jeff, long time fan and subscriber. Sadly I found this video a little late. I have some overdevelopment in my lower abs. Any specific advise on that?

                                                                    • Abdul Rehman Qazi
                                                                      Abdul Rehman Qazi  1 months back

                                                                      I guess start doing the opposite? More upper abb work

                                                                  • Mr Anonymous
                                                                    Mr Anonymous  2 months back

                                                                    Lots of sex keeps my abs in trim.
                                                                    My girls lazy so i do all the work lol

                                                                    • Sava
                                                                      Sava  2 months back

                                                                      When he was tucking in his stomach, pushing out, tightening or not IT ALL LOOKED THE SAME lmao Jeff's a beast, 0.00000015 body fat

                                                                      • Jiren sama
                                                                        Jiren sama  2 months back

                                                                        Man i am skinny
                                                                        I really need a body
                                                                        Atkeast a decent one

                                                                        • Marcio Mendes
                                                                          Marcio Mendes  2 months back

                                                                          Thank you very much for the info !

                                                                          • 417-Drena Junk's
                                                                            417-Drena Junk's  2 months back

                                                                            Will you make a video of how to do the ab workouts without getting the "fat abs."

                                                                            • Bboy Arcane
                                                                              Bboy Arcane  2 months back

                                                                              YOU SHOULD MAKE A VIDEO DISPELLING THOSE ELECTRONIC AB DEVELOPERS

                                                                              • chironjit chakraborty
                                                                                chironjit chakraborty  2 months back

                                                                                When you really want to watch the video but get lost in the comment section

                                                                                • Mors Magne
                                                                                  Mors Magne  2 months back

                                                                                  I'm not convinvced by this video - I don't find instructions on what not to do particularly helpful. My instinct is that he should have only focused on what to do and perhaps include mention of diet. I gave this a thumbs-down - I think he's good at projecting an image of self-confidence

                                                                                  • Side Effects
                                                                                    Side Effects  3 months back

                                                                                    For me the key is just not having my belly stick out farther than my chest. That's all I need.

                                                                                    • Some One
                                                                                      Some One  3 months back

                                                                                      Can we train abs with belly fat?

                                                                                      • Diani beach Vienna Austria

                                                                                        talking too much than action

                                                                                        • 0x 73636f7474
                                                                                          0x 73636f7474  3 months back

                                                                                          Fatty liver causes bloated stomach too. :-(

                                                                                          • Gavin Williams
                                                                                            Gavin Williams  3 months back

                                                                                            Just eat steak and eggs for a week, that'll lose you some body fat. I lost 11 pounds in weight in 7 days only eating steaks and eggs twice a day.