How to instantly get rid of your pot belly, pooch, or midriff
To quickly get rid of your pot belly or pooch... You got to work on your weak TVA muscles and not your abs or "6-pack".
Your TVA or TransVerseAbdomiuns muscles are located behind your 6 pack.
The reason why people have flat midsections is NOT because they have
strong abs (or a strong rectus abdominus or "6-pack")...
People Have Flat Abs Because Their TVA muscles Are Strong...
And your TVA muscles don't have to be super strong... You just have to exercise them every so often to keep your tummy flat.
Over time... a combination of you losing strength in your TVA muscles
and a gain of fat around your midsection leads to a pot belly or pooch.
Exercising your TVA is easy. All you have to do is ...
- Place one of your fingers on your belly button
- Without taking in a deep breath. Try to move your belly button inward as far away from your finger as you can. (Basically all you're doing is holding in your stomach while breathing normally)
- Hold your belly button in for 5 seconds working your way up to a minute or...
- Instead of increasing the time... You can try to draw in your belly button further away from your finger. Click the play button on the video above to see how To flatten your abs and...
To Flatten your Lower Abs (your pooch or pauch) Fast...
Place your finger 3 inches below your belly button and pull your lower belly in as far away from your finger as you can ... Click the play button on the video above to see how To flatten your lower abs
An Even faster way to get flat abs using a piece of string ...- Place one of your fingers on your belly button
- Without taking in a deep breath. Move your belly button inward just a little bit from your finger but not as far away as you did in the first TVA exercise -
- Tie a piece of string (or rope) not too tightly around your midsection.
- Every time you relax your TVA muscles... the rope will tighten up around your waist reminding you to tighten your TVA muscles.
- You can do this exercise all day long if you want to. You can do it at work, home, or at the mall... It doesn't matter and people won't know you're exercising because they wont see the rope tied around your belly under your shirt.
- And Everyday If you can stand it... Keep moving your belly button in a little further. Click the play button on the video above to see how this is done.
Mesha
Yes - just keep working your TVA and let me know if you neeed more help
Adrian Bryant | 07.20.09 - 4:26 pm
I'm 5'2
and did exercise, crunches and set ups,,my diet revolve mainly about eating salads and grill food,,
I'm working on my stomach,,I'm doing the "How to instantly get rid of your pot belly, pooch, or midriff " and seems to work very well with me,, i just gotta continue,,is that right?
My stomach is firm ,,i just have to shrink it a little bit?
Mesha | 07.19.09 - 7:06 pm
Mesha
How tall are you and how did you go from 68kg to 50kg?
Your diet may have caused you to become a skinnier fat person
Adrian Bryant | 07.18.09 - 10:12 pm
Hi
I'm 20, I was 68 kg and went on diet and got to 50 kg,, I'm very pleased with my body now but there is one thing bothering me,, everything is perfect except my belly,, i have difficulty in loosing the little fat in it,,that's why i hate going out naked (does small wight has to do with it?),, i tried many excersices but they didn't workout for me? the rest of my body is firm and also my stomach but i can't loose the rest of the fat i it,,
PLEASE HELP
Mesha | 07.17.09 - 8:56 pm
Benjamin
I dont know about it being normal but everybody reacts differently to each exercise
Adrian Bryant | 07.09.09 - 4:22 pm
This exercise constipates me. Is this normal? The same thing happens when I do ab planks.
Benjamin | 07.09.09 - 12:49 am
***Help***
Just do steps 2-thru-5 here to firm up and fat loss probably will not help you lose cellulite
Go here to lose cellulite
Adrian Bryant | 06.26.09 - 8:42 pm
I am 24yrs, 5"2 and weigh 120 I am trying to lose body fat all over to get rid of cellulite.I have also started using Nives Good Bye Cellulite. I recently stopped working and Ive notice that little by little cellulite is showing more and more on my thighs and buttocks. I don't know what to do. I am so stressed out because of it.I do exercise and I do high intensity work out 3x a week on a air bike... And then weight training another 2x a week... I'm not sure if Im doing it right.. I calculated my weight with the fat percentage calculator and it said I am 30% body fat. That also freaked me out... So I look skinny but in reality Im over weight with FAT!
My questions are: How do I lose body fat all over at home and how long does it usually take?
If I lose body fat will my cellulite also go away or minimize?
And after I lose the weight how do I keep from looking skinny and look thick?.. because I rather have thick thighs and a big butt than look skinny.
Equipment I have: Air Bike, Jump Rope, 5lb weights, Body Ball, Air Stepper
I need at home exercise if possible but anything u recomend will be wonderful.. Thank u for ur time and PLEASE HELP ME!
My goal is to look nice and firm by December! Without Cellulite.. Ps I also run for like 1 hr every Friday...
***Help*** | 06.25.09 - 1:26 pm
Po Yee,
Okay then...
In your case you just have to have patience because at your weight & height fat loss will be slower so just hang in there in keep doing what you are doing and expect to lose about 1/2-to-1 pound of fat a week
Look at 2 reasons Why it takes longer to lose your last 10 pounds for more info
Adrian Bryant | 05.26.09 - 10:38 pm
Adrian,
I'm 5'3", 121 lb. 31yrs old. I followed the lose 10 lb plan 13 days ago and looks like i lost 2 lbs. (i was 123 by the day i start the plan, but sometimes it's hard to tell as i weight 120 yesterday morning but 122 this morning and might be back to 120 tomorrow morning.
I don't think it's bloated. It's more like a bag of loose skin caused by pregnancy stored with accumulated fat and then hanging on and under the belly area.
Is there any thing i can do to get rid of it besides the 3 things you just said?
Thanks.
Po Yee | 05.25.09 - 1:55 pm
Po Yee
What's your weight and height again? if you are doing the plan at NowLoss.com/15 then you more than likely on the right track but do you think you may be bloated or retaining water?
1. try drinking more water to flush out water so drink at least an ounce of water for every pound you weigh
2. limit salt and sugar
3. eat a balanced diet (which I assume you're doing now anyway) but don't overload your diet with carbs
Adrian Bryant |
05.25.09 - 12:43 pm
Adrian,
I gave birth to my son a year ago and the area below my belly is very loose that feels like a balloon filled with water.
I gain 37 lbs during pregnancy and lost 20 lb duing a year. When i stand up, it's not that terrible and still looks fine with clothes on, but when i sit down, i look like i'm pregnant.
I tried to do "How to instantly get rid of your pot belly, pooch, or midriff" exercise, but no matter how i squeeze, it's only the belly and above area will squeeze in, but for those area on the left and right side under the belly can't be squeezed in. Which exercise i can do to reduce it to a much smaller size? I'm currently on your lose 10 lb in 40 days plan. Thanks
Po Yee | 05.24.09 - 10:36 pm
Milan,
this exercise is effective in any postion but it's probably most effective when you're lying down like this working your TVA muscles against gravity
Adrian Bryant |
05.11.09 - 10:48 am
Hello Adrian
How do you think - is it effective to do this exercise lying sidealong (edgewise position).
I mean, maybe it's not so effective in comparison with while you walking or standing.
Or doing this exercise while lying sidealong is just a waste of time?
Thank you for answer in advance...
Milan |
05.11.09 - 4:29 am
thanks for this exercise!!
i just started yesterday but I am going to keep it up daily!
tosha | 05.09.09 - 2:38 pm
I've been doing my TVA work for about 6months now along with other core work but I still have my pooch belly. Is there a time frame you would expect someone's TVA to strengthen or is it just as simple as everyone is different?
these exercises work pretty quickly.
if you still have a poch then you may have some belly fat you still need to lose or your belly could be bloated.
what's your weight and height?
I'm 6'1" and 12st (168lbs). There is a little fat, I'm currently at 18% body fat but that's not the problem. I've had a pooch belly for as long as I can remember, even at age 3! I make sure to draw in the belly for all exercises and keep it in all day at work and even at home watching tv!
if you're 18% fAt then YES... - fat is the problem.
You may have stronger tva muscles but until you lose more fat or get it under 10% then you'll have a flat stomach and six pack
So the fat stops the tva from getting as strong as it could be? I must say though, thanks for your speedy replies!
no
your tva muscles are stronger meaning your belly is flatter but to make it really flat...
you still need to lose that last bit of fat and usually..
if it's just a little bit of fat - Lose it by going here
Adrian,
I am 5'2 and had a baby not too long ago. I have a pouch underneath my belly button and was wonderin if it is possible to get rid of it and have a flat tone stomach?
YEs
you can easily do this with proper diet, exercise and along with TVA exercises
Hi Adrian,
I've been so amazed with your site and would like to get a dvd but it says that you are out.. I wanted to know if you could post the dvd on your site somewhere and I can burn it off or simply watch on your site!
Thanks Veronica
By the way I have lost 7lbs in 1 week
send me your address to NowLoss@gmail.com and I'll send you a dvd
I'm a 33, female, 5'4 and 168 lbs. I workout 5 days aweek, i run for 30-45 mins. I eat healthy, i only drink water. I can not lose weight. I'm trying to lose at least 30 lbs and would like for this to be a lifestyle, what am i doing wrong? I'm stuck. 
What can i do to lose this weight.
I have another question man. You said that to have a smaller tummy, one needs to exercise his TVA. In my case, it looks like that when I am 'flexing' my tummy, I can already see a 'six-pack' like thing. but when I let it go, it looks like just another fat belly (like the one on the video on its expanded form). I can't go on sucking my gut in everytime I take of my shirt. Do you think it is the TVA which I should be working on? Or the abs? Or do I need to have an even lower body fat %? tnx man. U help a lot 
NO
Losing bodyfat rules!
Doing TVA and ab exercises are usually not the culprits for not seeing abs.
It's usually your body fat - think out this...
How many young skiiny boys or teens have you seen (that never workout) have six packs?
They all do because they are still young and have not accumlated lots of body fat yet
Hi, I am 23, 5"2 and 132lbs. I want to lose 20lbs for summer, so like 3 months. I have a lot of fat on my stomach and I keep reading that cardio is the only thing that helps. I have been doing a lot of jogging and it is not helping yet. How do I get rid of this and lose 20lbs in 2-3 months? Is it possible?
Thanx
These excersizes seem soo cool!
But could it interfere with your health?
Speaking of tying a string or rope around you..
Is that shaping your body? Or is it just a reminder that you need to keep holding your stomach? How tight should you and should you not tie it? Thank you so much for these excersizes.. I have been trying to find good excersizes other than the normal sit ups.. Which I have trouble doing.. I'm not a big person.. I'm told in skinny but my tummy is round and only gets rounder when I eat so I get embarresed when someone sees like when I go swimming.. These excersizes help alot and so I just wanted to make sure I thanked you!
Just a reminder and dont tie it tight!
My question is this, I have heard that in some cases, when a c section is done it can on occasion cause the abdominal walls to separate. I have over the past 17 years put on a lot of weight and my stomach litterally almost hangs over my pelvic. I was looking at Abdominal Wall Reconstruction (having my muscle stitched back together) but it can be pricy unless the doctor can get the insurance to approve it as medically needed due to my serious low back, sciatica and hip problems. Would I be able to "grow" my muscles back together using this excerise or is it for less serious cases.
Sheila
I can't really comment or help due to lack of experience in that area and all Ican say is...
Some women have told me this does help but either way...
I would still seek help from a medical professional or someone who knows better than me about your situation
8 steps To Look Good Naked
- How to lose 50 lbs. in 5 months
- The best weight loss plan for women
- Top 3 diets to lose 10 lbs. in 2 weeks
- See all easy weight loss plans →
- How to get an Hourglass Figure
- How to get ripped abs in 4 minutes
- Get a bigger butt in 4 minutes
- See more body sculpting exercises →
- Get a body like Kim Kardashian
- Get a body like Taylor Lautner in New Moon
- Get a body like LL Cool J Craig
- See more celebrity workouts →
