Get a FLAT BELLY in 2 Moves (No Sit-Ups or Gym) | Dr. Mandell

This exercise that I will present is the best exercise you can do for your abdominal region. The transverse abdominis muscle is what holds and supports the lower back and pelvic structures. These muscles must be strong to help support the surrounding organs and other core muscles.

These muscles support breathing by helping to pull the abdomen inward, and in that way force air out of the lungs to make room for a new breath of fresh air. These muscles also raise the intra-abdominal pressure which is necessary for functions like urination, defection (having a bowel movement), vomiting, and vaginal childbirth.

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  • GreenfieldsHomeplace says:

    Sometimes it’s the smallest move but done correctly that makes the most impact. Definitely doing this one every day. Thanks, Doc! ✨

  • motivationaldoc says:

    Practice doing this simple exercise it will make a great difference in many ways. Blessings to you and your family. 😊

  • ShellyRS says:

    1. Cut back on refined carbs
    2. Strengthen your Transverse abdominal muscle:
    • Push in your belly button as far as you can inward toward your back – hold for 3 seconds
    • Then (while still holding belly button in) twist your core slowly to the left and then slowly to right (holding your belly button in the entire time)
    • Repeat 3 times (for 1 set). Work up to 2 to 3 sets.

  • Finity Rubi says:

    DO NOT FORGET
    *12 reps
    *2-3 sets
    and best done in the morning on an empty stomach

  • Agnes says:

    Omg I just started training in the gym mainly to get my abdomen in shape and this exercise is so great, Thank You for sharing it, will start to do it on daily basis and will share my thoughts in a month time x ❤

    • Flodd Orji says:

      Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks

    • Anon Anon says:

      He said results in days. Anything happen? I can’t imagine this would work.

    • Aisha A says:

      ​@Flodd Orji 😂😂😂😂

    • Aisha A says:

      So it’s been 3 weeks, any effect?

    • Flodd Orji says:

      @Aisha A hi baby

  • Magda Wasik says:

    this exercise really works and it doesn’t have an impact on my lower back pain like traditional abs exercises!I love you Dr Mandel❤ ❤❤

    • mercy says:

      i had a spinal fusion and a disc removed and gained some weight while healing and recovering. i still have some pain but riding my exercise bike when i can. i think ill try this too.

    • Flodd Orji says:

      Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks

    • mercy says:

      @Flodd Orji thirsty simp 😂

    • Christa Pryor says:

      GOOD! Thank you for sharing this because I was worried about that happening to me 🙂
      @Magda Wasik

    • Magda Wasik says:

      Thank you guys for so many responses, unfortunately YouTube doesn’t inform me that someone wrote a comment underneath my comment if that makes sense.@ mercy I really swear that this exercise really works I do it religiously Every single day but I’m only doing two sets soon and will be doing three sets because apart from that I do exercise and I am also a former dancer and thank to my fantastic physiotherapist my pain is not that strong as it used to be. so I’m basically dancing one hour every day with one day rest on Sunday. I have an opposite problem I have a really big issue in terms of putting on weight. I only started this exercise regime three months ago so I can’t expect massive results in regards to building some muscles because at the moment my muscles they don’t have any muscles🤷‍♀️ your second comment cracked me up🤣.@Flood Oriji I didn’t realise that YouTube is a dating website😉Thank you for that many compliments but trust me I am far from being perfect, if you want a proof you can check my Instagram @wasikmagda

  • Carmen Mendez says:

    My stomach was feeling so hard and big as if I was expecting a baby lol as soon as I saw Dr.Mandell video I started doing the exercise in about three days I notice my belly was really getting smaller and soft I’m definitely doing this exercise every day is working for me thank you Dr. Mandell

    • ☆ Kat ☆ says:

      how is it going for you? I am trying to lose weight and I’m just looking for something that works and fast since I need see results by 63 days since I am meeting family and I want to look nice/pretty

    • jenny taylor says:

      That’s exactly where I am now: 10 months pregnant belly, so this was encouraging to hear! Are you still seeing progress?

    • Wendy Maxey says:

      Carmen!!?? Hard and distended like pregnant? I’m suffering the same and Dr’s and gastro no help!! Would love to email with you

    • Flame Epidemic 🐷👑 says:

      Sounds like bloating rather than fat. Itll go away anyway but exercising especially the abs will help

    • Wendy Maxey says:

      Carmen mee tooo it’s so painful
      …would love to share experience with you

  • J Mi says:

    Over the last 4 months, you have been a great and informative part of my wellness journey. Thank you for all you do!!!❤

  • Joyce Miller says:

    Hey Doc, that was a great excercise routine and I just tuned in to your channel and I like the information I am hearing. I will continue to tune in and learn a great deal about my body. May God bless you and your family and continue to help people become the best that they can be in Jesus Mighty Name Amen! P.S. It is written!🔥🔥🔥🔥🔥🔥🔥

  • Tekt Audio says:

    Great exercise, never done it before until minutes ago. I succeeded to do 2 sets with 12 repetitions with a small effort. Thank you.

  • Lauren Stone says:

    Thank you Dr. Mandell. I enjoy starting my day off (after prayers) watching your videos. 😊 The Transverse abd. Muscles exercise hits home. Ive been using a 3 lb medicine ball and pushing it into the umbilicus. Seems mundane. I am very excited and motivated to start using the exercise mentioned above. It makes pure sense if i stick with the 3 sets i am sure to see results. Many thanks again. Your videos are educational. They help us to achieve good health habits. 🙏 you made my day! 😂 God bless you and yours.

  • Annie.K. says:

    Thank you Dr. Mandell for the healthy advices and the suggested exercise! I will start doing this everyday! 🙂

  • Alexandre Lollini says:

    This is not only for looks, those muscles are : stop back pain, general health, better cough, better sneeze, better blow nose, better breathing, better posture. This video gives in just 5 minutes most of the clues toward good health. (reduce sugar) And this is also great for the mind. Bravo!

    • Muhammadali &Zukhruf vlogs says:

      Hey , By “reduce sugar” do you mean blood glucose level?

    • Schatz says:

      Alexandre Lollini what does Better blow nose, better sneeze and better cough mean ??

    • Alexandre Lollini says:

      @Schatz this is the mechanical part of the immune system, like using the brain, and also washing hands, avoid touching the face, etc. If you have good abdominal muscles, the day you get a bad flu or other respiratory disease, the muscle helps you expel the infected mucus more efficiently. (abdominal transverse) Also part of yoga is the cleaning of sinus with mild hot salt water, or more simply blow nose each morning as part of hygiene routine.

    • ☀️SunnyPlayz ! 🍭 says:

      Yes!

  • ochudonobodo emeka says:

    Honestly, there are thousands of doctors around the world who would wish this man to shut up because he’s telling us through his numerous videos how to stay healthy without spending money or undertaking regular visits to the doctor’s. Thanks, Doctor Mandell !

  • Hester Green says:

    Absolutely yes. Doing this everyday single day. This is absolutely wonderful. It’s working, I can feel it. I can see it.

  • user-kp8kx2gt7j says:

    I’ve been looking for ab exercises that don’t involve crunches or some variation of up-and-down motion as they all seem to hurt my back. This one is great. Bonus points for not requiring any special setup so I can do it even during bathroom breaks at work. Awesome 👍

  • Esther Japhet says:

    This video came right in time, I’m on a weight loss journey.thank you Doctor

  • Martha Woodworth says:

    Been doing these every morning and every evening and it is working!!! Yay! Another great idea from Dr. M! Thank you!

  • Eddie Lima says:

    I have been doing this exercise for about 2 weeks, although not very regularly, but my abdominal area looks much better. I am beginning to see part of my six pack again after many years. I actually thought that it was too good to be true, but it works. Thank you for this and other great videos and advice.

  • G.G says:

    This exercise is amazing I have been doing this for three days and the upper part is starting to form the problem is that it hurt but never lose hope

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