If you want a smaller, tighter waist and a flatter stomach, this is one of the best exercises you can do.

I actually call it the Vacuum Leg Raise (the "giant wedgie" thing just describes the movement...you'll see why below).

It's done using only bodyweight and actually uses the abs to draw the lower body up and in (bringing the pelvis towards the rib cage), rather than crunching the rib cage down towards the pelvis, as with many ab exercises.

This is excellent for tightening the waist because it trains the abs to "pull in" and tighten up, which is exactly what we're looking for.

This exercise can be done using several different pieces of equipment. The best place to do this is using a dipping station, simply because that's all you really need for it.

You can also create your own dip station in the power rack by setting the safety rails at about mid-chest level and setting two Olympic bars on the safety rails. When you stand in between the two bars, it will be just like using a dip station.

If you're training at home and don't have anything like this, I've also done this one with two chairs...just set the backs towards each other about 2 feet apart and set your hands on top of the chair-backs (as though they were dip stands). Just make sure the chairs are solid and don't have wheels.

Set your hands on the dipping bars/handles and get into the top position of the dip (arms locked out) with your torso hunched over as though you're trying to form a half-moon shape with your body. If your feet hit anything, turn around and face the other way.

Keep your arms locked out and in the same position throughout the movement. The motion will not come from your arms.

Start the movement by very deliberately drawing your abs up and in (as though sucking up your gut).

Bring your hips upwards towards the ceiling. The best analogy for this one is to imagine a giant is giving you a wedgie...very scientific, for sure, but it gets the idea across.

As you draw the hips up, this will cause your lower body to lift up and your upper body to hunch forward more. Think about sucking your abs up and in as you raise the hips.

Come up as high as you can then hold it there for a few seconds.

If you've watched gymnastics, the movement is very similar to the first part of the movement when a person goes from a locked-out dip position on the parallel bars up into a handstand.

However, rather than going all the way up into a handstand, you're going leave your legs in front of you and focus on squeezing and sucking up the abs.

Lower down slowly then repeat.

That's the exercise! Very simple and very effective with only minimal equipment needed.

This exercise is actually surprisingly demanding as it involves the deep muscles of the core in a way they rarely get worked...it's the opposite of bracing (pushing out the abs), so it's not going to build a lot of core strength.

What it WILL do, however, is teach those deep muscles to pull in so your stomach doesn't just loll out in front of you (which can be an issue even with people who are very lean!).

 

Train THESE muscles for a flat stomach...(not your six-pack abs)

So as you know...crunches won't get you a flat stomach...

...neither will sit-ups...

...not any "normal" ab exercises you're thinking of...

And the reason those exercises won't work to flatten your stomach is because they don't work the DEEP muscles of your core that wrap AROUND your midsection like a corset.

The six-pack abs run vertically on your body...so doing crunches to flatten your stomach is essentially a waste of time.

That's why I was really happy to see THIS...

It's an [almost] free DVD that gives you the unique exercises you need to really work those deep core muscles that actually WILL flatten your stomach (just cover shipping and the DVD will be sent directly to your home).

When you work these "corset muscles," they automatically tighten up your waist and flatten your stomach all day long...they can even help improve your back pain by giving you an "internal back support brace."

Grab your copy of this stomach-flattening DVD here...

There are some really cool exercises in this program...stuff I've never thought of and that you can do at home, whenever you like.

The DVD is put together by Dr. James Vegher, who I've actually talked to and interviewed in the past. He's a doctor of Physiotherarpy and is one of the "go to" guys on the West Coast for patients who have exhausted their options for healing through physio.

Honestly, I was VERY impressed when I did speak to him...he really knows his stuff and his methods made total sense to me.

100% you'll get results from this DVD.

If a flatter stomach and less back pain sounds good to you, click here to get started now.

Nick Nilsson
The Mad Scientist of Muscle

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