The Real Way To Shrink Your Waist & Train Your Core

Summary

Highlights

• Meli dismisses crunches as ineffective for true core strength and waist slimming. 🛑
• The TVA is presented as the 'natural corset' vital for core stability and a slim figure. 🔑
• Nutrition and a non-inflammatory diet are emphasized as fundamentals for core improvement. 🌿
• Detailed instructions for testing TVA activation, like the string test, are shared. 🧵
• Proper breathing techniques, such as the stomach vacuum, are crucial for engaging core muscles. 🌬️
• Exercises using instability (Swiss ball) challenge stabilizers and enhance core strength. 🌐
• A plank variation and the Swiss ball crunch are introduced to utilize full range of motion. 🔄

Key Takeaways

• Crunches alone won't flatten your stomach—they can actually shorten abs and impact posture negatively. 💡
• The TVA muscle is key to a slimmer waist and better overall core strength. 🏋️‍♂️
• Nutrition is crucial; a bad diet can keep your belly from flattening no matter how hard you work out. 🍎
• Exercises like the string test, stomach vacuum, and stabilizers enhance core strength effectively. 💪
• Breathing correctly is essential in core training to ensure effective engagement and maximize results. 🌬️
• Using instability (like a Swiss ball) helps train stabilizers for better control and strength. 🔄
• Enhance core workouts with exercises that ensure the full range of motion and proper alignment with exercises. 🧘‍♀️

Overview

Chapters

• 00:00 - 01:00: The Truth About Crunches and Core Training The chapter debunks the myth that crunches are effective for flattening the stomach and burning lower belly fat. It explains that crunches can actually be counterproductive, potentially leading to poor posture by shortening the abs and causing an imbalance that affects the chest, ribs, neck, and pelvis. The chapter highlights the misconception that crunches involve a full range of motion, when in reality, they only target a limited movement range.
• 01:00 - 02:00: The Role of the TVA in Core Stability The chapter emphasizes the importance of training the core through lengthening and stabilizing exercises to strengthen the deep core muscles rather than just isolating the abs. It also discusses the significance of a proper diet, highlighting that inflammation in the gut can hinder achieving a flat stomach, and that no exercise can counteract a lack of nutritional support. The chapter asserts the need for a diet and functional training that align with the natural design of the body.
• 02:00 - 03:00: Activating the TVA with the String Test This chapter explains the importance of the Transverse Abdominis (TVA), describing it as the body's natural core corset responsible for maintaining an hourglass figure and providing foundational support to the body, organs, and spine. The text highlights the consequences of a weak TVA, such as bloatedness, lower back pain, neck and shoulder pain, and digestive problems, emphasizing the need for proper core training to strengthen the TVA for a flatter stomach and better overall health.
• 03:00 - 04:00: Stomach Vacuum Exercise The chapter introduces the concept of diet problems and introduces a 'string test' to assess the activation of the Transversus Abdominis (TVA) muscle. It describes how to perform the test by tying a string around the waist and using an object for lifting. The goal is to ensure the TVA activates properly, indicated by the string loosening as one bends forward, rather than tightening.
• 04:00 - 05:00: Properly Activating Your Deep Core The chapter discusses the importance of properly activating the Transverse Abdominis (TVA) for core stability. It explains that when you bend forward, your TVA should naturally activate to stabilize your spine. The chapter provides guidance on how to check if the TVA is active, such as observing the tension of a string around the waist. If the stomach tightens or bulges, it indicates a need for core retraining. One proposed method for activating the core is the 'stomach vacuum' exercise. This exercise is highlighted as a powerful method for tightening the waist and teaching proper breathing techniques, involving full exhalation and inhalation.
• 05:00 - 06:00: Range of Motion and Stabilization Exercises The chapter titled 'Range of Motion and Stabilization Exercises' focuses on the connection between breath and core engagement. It emphasizes the importance of proper breathing technique to avoid negative impacts on core exercises. The summary includes instructions for a breathing exercise starting from a tabletop position, highlighting the need to take deep breaths allowing the stomach to extend naturally and controlling the exhalation with the tongue on the roof of the mouth.
• 06:00 - 07:00: Testing and Training Your Stabilizers The chapter titled 'Testing and Training Your Stabilizers' focuses on techniques for activating and training the core muscles through specific breathing exercises. It emphasizes the correct way to breathe out by drawing the belly button in towards the spine without flexing the abs or sucking in the stomach. The goal is to maintain the top position until the need to inhale arises, while ensuring that the breathing engages the diaphragm rather than the chest. The importance of feeling a tight squeeze in the lower stomach and abs is highlighted.
• 07:00 - 08:00: Swiss Ball Plank and Advanced Core Exercises ### Chapter Summary: Swiss Ball Plank and Advanced Core Exercises This chapter focuses on the importance of breathing techniques and core engagement during exercises to truly benefit the targeted muscle group. It emphasizes taking a deep breath to expand the stomach, slowly exhaling, and drawing the belly button toward the spine until all air is expelled. This breathing pattern is recommended for 10 reps across three sets for optimal core activation. Failure to maintain the correct form, notably if the lower back lifts off the floor during ab workouts, indicates that the deep core muscles, particularly the transverse abdominis (TVA), are not being engaged. This not only diminishes the effectiveness of the exercise but can also result in lower back strain. The importance of maintaining tension through the core rather than the lower back is highlighted as crucial for effective core training.
• 08:00 - 09:00: Swiss Ball Crunch and Core Flexibility The chapter titled 'Swiss Ball Crunch and Core Flexibility' focuses on the proper technique to activate and engage the deep core, particularly the Transverse Abdominis (TVA). The process begins by lying on your back with knees bent and placing a hand under the lower back. Then, a pelvic tilt is performed to ensure the back is flat against the floor and the hand, thereby engaging the deep core. This position is held for 10 seconds and repeated 10 times. Once comfortable with this activation, the range of motion is tested by lifting one leg at a time while maintaining the lower back on the floor. An advanced option involves lifting both legs to challenge the core stability further. The exercises aim to improve core flexibility and strength.
• 09:00 - 10:00: The Importance of Core Flexibility and Overall Function The chapter focuses on the significance of core flexibility and its impact on overall physical function. It highlights the importance of maintaining proper form during exercises, specifically keeping the lower back on the floor to effectively train the transverse abdominis (TVA). The text explains that during core exercises, losing the pelvic tilt or allowing the back to arch means exceeding one's current range of capability, suggesting individuals should work within their limits. Emphasis is placed on stabilization exercises, which are crucial for maintaining spinal alignment and enhancing workout effectiveness. The suggested routine includes performing three sets of 10 repetitions within a safe range of motion to prevent strain while enhancing core strength.

The Real Way To Shrink Your Waist & Train Your Core Transcription

• 00:00 - 00:30 I'm not going to sugarcoat this by telling you you can flatten your stomach with a few crunches every day and burn away that stubborn lower belly fat. Because in reality, crunches aren't going to do anything for you. And they're probably the reason you can't lose that lower belly fat in the first place. Crunches shorten your abs. They pull your chest down, your ribs in, and your neck forward. And to compensate, your pelvis then comes forward, and you're stuck with this very common look most people have, which aesthetically is a terrible thing. And most people who do crunches don't know that they're training less than half of the range of motion. Because a crunch will only go
• 00:30 - 01:00 30°, but your spine extends 35 to 70°. That's why it's so important to train your core correctly through lengthening and stabilizing exercises, which actually strengthen your deep core instead of exercises that just isolate your abs. And of course, nutrition matters because if your gut is inflamed, no ab workout will magically flatten your stomach. If your diet isn't supporting your body, no workout in the world will fix what's going on on the inside. A diet is everything paired with functional training, the way our bodies were designed to move. Your core has a
• 01:00 - 01:30 muscle called the TVA, which is your natural core set. It's literally what gives you that hourglass figure and keeps you tight. Your TVA is the foundation to your body, your organs, and your spine. And when it's weak, your organs droop, even if you're lean, you might feel constantly bloated and have lower back pain, neck and shoulder pain, and even digestive problems because your spine doesn't feel supported. All because you're not training your core correctly. So, what we want to do is strengthen that TVA, which will flatten your stomach and fix that lower belly fat only if you have a weak core, not a
• 01:30 - 02:00 diet problem. First, we'll do the string test. This test is to see how activated your TVA really is. Tie a string around your waist with the knot around your belly button, so when you relax your stomach, it will push against the string. You want to be able to put your hand in the string so it's a little bit loose around your waist. What we do in this exercise is grab an object that's not too heavy and not too light in front of you and pick it up. If you feel the string around your waist tightening, your TVA is most likely not activating. What you want to feel is the string loosen as you bend forward. Because when
• 02:00 - 02:30 you bend forward naturally, your TVA will turn on to stabilize your spine as you bend to lift the weight. So, if your string stays loose during the movement, that's your sign your TVA is active and doing its job. Again, if your stomach tightens, bulges, or pushes out, your core needs retraining and your TVA is not active. So, from here, to activate your core, we will do the stomach vacuum. The stomach vacuum is one of the most powerful exercises for tightening your waist because it teaches your body how to breathe properly. It trains you to fully exhale and inhale by
• 02:30 - 03:00 reconnecting your breath to your deep core. But if your breathing is shallow or stuck in your chest, you'll miss the entire point of this exercise and actually make things worse. So for this vacuum we will go very slow and start in a tabletop position. And from here we will focus only on our breathing. Take a deep breath in. Let your stomach extend out as you breathe in as much air as you can. Don't worry about how you look. Let your stomach extend out naturally. Now with your tongue on the roof of your mouth, perch your lips while you breathe out very slowly until you release all of
• 03:00 - 03:30 that air. Breathing out this way activates the core. This is what your breathing should sound like when you do [Music] these. Draw your belly button toward your spine. Do not flex your abs or suck in your stomach. Draw your belly button in naturally as you breathe out all of that air. You want to hold this top position for as long as you can until you need to take another breath in. And you should feel a tight squeeze in your lower stomach and abs. Remember, your breathing should always be in your diaphragm, not your chest. One more
• 03:30 - 04:00 time. Take a deep breath in and let your stomach expand. Now breathe out slowly through your lips, keeping your tongue on the roof of your mouth and draw your belly button towards your spine until there's no more air left. And hold this for as long as you can until you need another breath in. Do these for 10 reps of three sets. Now, if you're doing any ab workout and your lower back is off the floor even once, you're not training your deep core and it makes any movement you're doing worthless because now your TVA isn't controlling the movement and your lower back takes the tension which only leaves you with a sore back. So
• 04:00 - 04:30 from here, we're going to activate it correctly. Lay on your back with your knees fully bent and place one hand under your lower back. Tilt your pelvis down so your back touches the floor against your fingers. Now your deep core is engaged. Hold this position for 10 seconds, repeating it 10 times, and only until you're ready. Now that you know how to properly activate your TVA, we will now see your range of motion. Lift one leg at a time off the floor while keeping that lower back on the floor. If that's too easy, bring both legs up off the floor and see how far they can extend out without your lower back
• 04:30 - 05:00 coming off. If at any point your back springs up during the movement, you're out of your range. So, go back to the range where you can keep that pelvic tilt. The advanced progression will be going all the way out here with your lower back on the floor. Again, once you find your range, make sure to always do your reps in that range of motion because the whole point is to keep your lower back on the floor to truly train your TVA. Do these for three sets of 10 reps in your range. One thing a lot of people miss with their ab workouts is stabilization because your stabilizers keep your spine steady while the rest of
• 05:00 - 05:30 your body moves. If your stabilizers are weak, everything else has to compensate and that's when pain shows up. Superman variations or the horse stack is how we test your stabilizers. Start in a tabletop position, then extend one arm forward and the opposite leg back. If you start rocking, shaking, or losing balance, that's your sign you need to train your deep stabilizers. So, start with baby steps. You don't have to fully extend out just yet, only to where you can hold for 10 to 20 seconds on both sides. And don't worry if you're wobbling because that's a good sign that
• 05:30 - 06:00 your stabilizers are being worked. You can also use rings to hold onto to give you that extra support. And over time, you'll get better at this and be able to fully extend out and hold with control. Now, we'll bring in a Swiss ball. This plank variation is perfect for training your stabilizers because your entire body has to fight to stay still on that unstable surface. You can also do the same thing on rings. My ones are linked down below. The instability forces your core and shoulders to stay engaged just to keep you balanced and in control. Start with 10 to 30 seconds. It's not
• 06:00 - 06:30 about how long you can hold. It's about how well you can stay controlled, stable, and breathe through the tension. Now to our final exercise, the Swiss ball crunch. This crunch is completely different to a regular floor crunch because here you're getting that full extension of the spine. These crunches will finish our core workout by engaging the rest of our core and allows us to have that full range of motion. Have your hands behind your ears or in front of you and lie over the ball so your back is comfortable with your head touching the ball. Crunch up as far as you can and squeeze your abs on your way up. Do these for 10 reps of two sets.
• 06:30 - 07:00 You will feel the difference with these crunches, especially since we did all those previous exercises to properly activate our TVA and lower abs. And always remember to focus on your breathing. Your core is not just there to be looked at. It's the pumping mechanism that feeds your organs and pumps blood every time you're walking, running, or jumping. So, we want to keep that abdominal wall flexible. And if it's not flexible, it will completely disrupt your breathing mechanism, your body, and your life. The more you train your deep core, the better you function. And the better you function, the better
• 07:00 - 07:30 you feel. [Music]