How to instantly get rid of your pot belly, pooch, or midriff

Watch the video playing right now and then read instructions below video

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.

More stuff you can use to get Flat Abs...

Responses to "how to get rid of your pot belly"

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

Niesha,

Go here to get rid of any fat with a weight loss plan

Adrian Bryant | 04.24.09 - 9:41 pm

I have issues with the cortisol/cordisol in my belly because of stress. How do I get rid of stress related fat?

Niesha | 04.24.09 - 12:11 am

Liliya o,

You're doing nothing wrong and at yoru weight and height I think you're overreacting cause you already look great so i don't think MORE weight loss is the answer...

You probably just need better ab exercises at NowLoss.com/abs and flat stomach exercises at NowLoss.com/flat

Adrian Bryant | 04.16.09 - 9:48 pm

Im soo glad i found your site. I’ve been struggling with losing belly fat, and nothing seems to work. I lose alot of weight in my legs, butt, but not my stomach fat. Im currently breatfeeding, i had my baby 8 months ago. I wanna get my body back, but im losing my hope. Im 5′4 and weight 113 lbs. At one point i think im too skinny, but my stomach looks like im pregnant still. Its very frustrating. I exercise alot, walk almost everyday, lift weights (2 times a week), ab exercise (every other day), drink lots of water and try to eat healthy. Can u tell me what im doing wrong? Why cant i get results that i want? Please reply, thanks

Liliya o | 04.16.09 - 4:57 pm

Dave,

Yes it will but it all depends on how much fat you have - if you still have some belly fat then...

The main thing you need to do is lose more belly fat to truly flatten out the lower ab area

Adrian Bryant | 04.13.09 - 12:50 pm

My lower ribs stick out normally, will doing this exercise help my muscles keep my lower abs from sticking out and keeping them in?

Dave | 04.12.09 - 7:17 pm

MILAN,

I need to reword some things but NO...

I don't literally mean for you to do this 24 hours a day and what I mean or what I should have said was...

Do this exercise as much as you can once it gets easier for you and also...

Doing the "rope" tva exercise here can be done for longer periods or hours during the day and as for fast results...

You should be seeing results fast from just practicing this exercise and you should see a flatter stomach after 2-to-3 days but...

You won't truly get a flat belly until you go here to lose belly fat and NO...

This exercise isn't effective lying on your back

ADRIAN BRYANT | 03.18.09 - 8:42 pm

Adrian, You wrote: "You don't have to do #3 ALL DAY - maybe 20-to-30 minutes a day is all".

In the video you said: After doing this exercise for about a week, it’s time for you to take your tva training to another level. Instead of doing these exercises only ......, now it’s time for you to get to the heavier level by doing these exercises 24 hours a day without stopping. It takes a lot of determination to train your tva all day without stopping.

I don't understand = after doing these exercises for about a week = should I do this exercise without stopping ?= Should I keep belly tucked in all day long? OR to tuck in for a minute and release, to tuck in for a minute and release ... and so on?

I want to keep my pot belly tucked in (drawn in) all day long. = Because I want the fast results = IS IT CORRECT? CAN I DO THIS ALL DAY LONG?

Please clarify = English is not my native language =))

Thank You....

Also I found your words:
Don't tuck in for a minute and release - you keep it tucked in all day long if you can but start off with a 1 hour tuck in working up to most of the day and here's what the rope does...

Once you relax your TVA muscles - the rope will tighten up reminding you to keep your abs tucked in so the rope trains you or forces you to keep your TVA muscles tight and strong to make your tummy flat and...

And one question more:
Can I do this exersice while lying on my back?
I know that it is possible while lying on belly... I saw that exercise...

Thank you for Your answers...

Moreover, I suppose it is possible to do this exercise while lieing sidealong (edgewise position).

I don't think that it is possible to do this exercise while lieing on the back.

MILAN | 03.18.09 - 10:26 am

MILAN,

Getting rid of pot belly or belly fat is more about #1 & #2 that you mentioned above and #3 helps but it's really more about #1 & #2 and...

Forget about a month - you get rid of pot belly permanently and have flat abs forever if you do more of #1 & #2 with some #3 and...

You don't have to do #3 ALL DAY - maybe 20-to-30 minutes a day is all

Adrian Bryant | 03.16.09 - 7:20 pm

Hello Adrian,
Is it possible for me to get rid of my pot belly (to make my belly straight) for one month?
In condition that I will: 1) keep a diet; 2) run every day for an hour; 3) do your exercise (How to instantly get rid of your pot belly, pooch, or midriff) all day long without stopping.

Is it possible to have a straight belly for one month?

Thank you. Milan.

MILAN | 03.16.09 - 11:46 am

Sully,

See the best muscle building foods & supplements

See workouts to build and tone muscle in the abs chest and arms

ADRIAN BRYANT | 03.05.09 - 7:51 am

Hey, I'm 16, 5'11, 155lbs. I'm in the process of making a turn around with my health. I've been exercising everyday doing pushups and crunches trying to tone my abs, chest, and arms plus lose weight. I've recently kick my addiction to the soda Mountain Dew and am wanting to both look and feel better. Any suggestions? Do protien and weight loss supplements help? What are your top reccomended workouts to build and tone muscle in the abs chest and arms?

Sully | 03.04.09 - 11:02 pm

swarmy,

The first thing you need to do to get the body you want is to look at how to lose belly fat

Adrian Bryant | 02.12.09 - 2:50 pm

ok im so over wieght and dont feel good about it i want to get a nice looking body quick... I am 12 years of age and im sure i want to lose wieght now because i want to be in shape every one else (my friends) are skinny... ok dont laugh i am 5'1 and 140lbs and ya im 12 so im scared and want you to help me please. Most of my fat is well every were but i have lovehanles and muffin top and flabby thieghs ... i do not like any of it please help me...

swarmy | 02.11.09 - 7:52 pm

#112

princess,

These are called vacums and the stronger your TVA gets - the flatter your stomach will get but remember...

fat loss + this tva exercise = flat stomach

Adrian Bryant | 02.09.09 - 6:01 pm

#111

is there a limit to how much your stomach will shrink? ive already lost 2 inches doing this and i want to lose 1 more but it doesnt seem to be working. any advice?

princess | 02.09.09 - 5:11 pm

#110

Grace,

Yes - the flat tummy exercise will be a good exercise for you

Adrian Bryant | 01.27.09 - 6:58 pm

#109

Ok, I'm 25, 5'2 and guessing about 94lbs..could be less, maybe 90lbs or so. So obviously I'm on the thin side. My metabolism is high so gaining weight has always been an issue. My problem is that I have this annoying baby pooch left over from my 3 children. Its not big or anything, I think the only one who actually notices it is me. Will this excercise be good for me or should I try something else?

Grace | 01.27.09 - 10:57 am

#108

Nel,

You want to bulk up or gain as much muscle here as you can until that goal of yours is met and then...

You can go here to burn fat and get the low BF % and six pack and...

You can build muscle and burn fat at the same time with this plan here but...

Don't expect to gain a lot of muscle mass and get BIG muscles because the diet you need to lose fat will prevent this

Adrian Bryant | 01.22.09 - 12:10 pm

#107

Hello Adrian i stumbled upon this site when researching on the net about fat loss and gaining weight(lean muscle mass) i'll get straight to the point,here it goes..

i'm quite skinny,weighing only 136 pounds with a height of 5 feet 10 inches.i,m 23yrs old anyway. however i've a pot belly! of course it does not look as big as "pregnant". but with my small body frame and having this belly size,it's quite noticeable.
what i;m facing now is i'm sort of like in the crossroads..should i bulk up first then go into cutting down mode after i gain more muscle mass or should i cut down first,losing body fat then bulk up?
if i choose to cut down first i worry about losing muscle mass at the same time while losing fat, and already i do not have much muscle mass as i'm skinny.and if i choose to bulk up first i'm worried about adding more fat on my midsection(because my body tends to store more fat in that area) and will be more difficult to cut down when i go into cutting down mode(calorie deficit).
currently i'm doing only cardio 3 times a week in the morning before breakfast (jogging,medium intensity) and no weight training.and current diet is 5 meals a day, about 300-400 calories each on average,low carbs,moderate protein, low fat,but i do take olive fat.
i'm confused now, should i cut down first,editing my diet to lower calorie,probably even lower carbs and increase my cardio frequency and intensity till the stage that i lose enough body fat to get rid of my pot belly then start to bulk up or should i bulk up first,changing my diet and start weight lifting?then go into cut down mode when i've increased more muscle mass?
my ultimate goal is to achieve "6packs" and a BF% of 8-10.and of course muscle mass by the way i'm a vegetarian and quite a heavy smoker(smoking about 20 sticks a day) i seldom take alchohol ,only during special occasions like christmas etc or friend's birthday party.
can you kindly enlighten me,whether should i bulk up first or cut down first,why? and how?

thanks in advance!

Nel | 01.22.09 - 10:21 am

#106

I am 5ft6 10st i'm pretty much perfect for my age (1. I have a pot belly. I have done since I was 13 probably younger. The only time I am not holding my stomache in or working on my abs is when I am sleeping.

Steph | 01.05.09 - 11:57 am

#105

Anna,

Are you sure you're 5'3 at 106 pounds because that means you're pretty lean already but if you really are 5'3 at 106 pounds...

Do this ab workout to bring out your abs more

Adrian Bryant | 12.22.08 - 11:30 am

#104

I'm 5'3 at 106 pounds but I've recently gained some fat around the belly section. I'm doing all your excercises and was wondering how do you reduce or completely remove the layer of lipids on top of the abs? Thanks Adrian!

Anna | 12.21.08 - 4:03 am

#103

MILAN,

My exercises will make your belly flatter by making your TVA muscles stronger but...

It will not get rid of belly fat which will most truly overall make your belly flat without any fat and...

You lose belly fat with diet & exercise

Adrian Bryant | 12.20.08 - 5:30 pm

#102

Hello Adrian.
I'm on a glycoprivous diet (Kremlin diet) already 3 months. I was 120 kg. Now I'm 105 kg. During this 3 months I run every day for 1 hour and I make these 8 minutes abs exercises (http://www.youtube.com/watch?v=sWjTnBmCHTY). I thought these abs exercises will help me to get rid of my pot belly. But, the results with my pot belly are minimum. Now I found your exercises "How to instantly get rid of your pot belly, pooch, or midriffon" on your site.
MY QUESTION IS - Is it enough for me to make only one exercise "How to instantly get rid of your pot belly, pooch, or midriffon" or do I need to make any other exercises additionally? I JUST NEED A FLAT BELLY!!!

Thanks in advance for your answer!

MILAN | 12.20.08 - 4:23 pm

#101

adithya,

Go here to lose belly fat & get abs

Go here to lose man boobs

Adrian Bryant | 12.17.08 - 7:16 pm

#100

im a 17 year old guy . im a vegetarian. but i weihg over 100 kgs (107 kgs). how to reduce my fat and get abs..?? i have a height of 6 foot and 2 inches. how do i remove the fat fast... and remove the man boobs thingy???

adithya | 12.17.08 - 5:48 pm

#99

Vercetti,

He probably just need to keep at it until his TVA gets stronger and remember...

This exercise will help make his tummy flatter but he need to lose belly fat for his tummy to be truly flat

Adrian Bryant | 12.19.08 - 9:15 am

#98

Me again... My son is short and 13. Tva thing doesn't work. Could it be he just needs to grow more and stretch his stomach out for it to be thin? By the way, they do work for me... Thanks!

Vercetti | 12.17.08 - 9:00 pm

#97

Jay,

YES - go here to see how to do this exercise laying down

Adrian Bryant | 12.14.08 - 7:49 pm

#96

can you do this laying down

jay | 12.14.08 - 11:22 am

#95

Vercetti,

Most people see results right away because they've never worked their TVA muscles before

Adrian Bryant | 11.20.08 - 1:15 pm

#94

How long should it take, maybe, before It starts to work, by example?

Vercetti | 11.19.08 - 10:55 pm

#93

Emily,

You can do TVA exercises sitting or standing and...

Go here to see an advanced TVA exercise

Adrian Bryant | 11.05.08 - 5:20 pm

#92

Adrian,

Thank you so much for giving us this information. I am not overweight(I think?? 5'3" 120lbs??) but I have a poochy stomach so I will give these exercises a try.

Question for you - I sit at a computer most of the day - will my TVA muscles get strong fast by doing the exercises at my desk or is it better for me to take breaks where I can do them while standing up?

Thanks

Emily | 11.05.08 - 11:39 am

#91

Anonymous,

NO - this exercise will make your belly flatter but look at this to lose belly fat

Adrian Bryant | 11.03.08 - 11:46 am

#90

so if i do this exercise, it will get rid of my belly fat and give me a flat stomach?

Anonymous | 11.02.08 - 5:04 pm

#89

Benny,

Yes I think it will help but then again - I'm not a therapist so it's best you ask a therapist their advice on this

Adrian Bryant | 10.29.08 - 10:20 am

#88

Do you think doing this exercise will help with the outstretched abs in lordosis?

Benny | 10.28.08 - 6:31 pm

#87

Sylvia,

YES - you can do this exercise as long as you want but I wouldn't wear the rope while sleeping

Adrian Bryant | 10.29.08 - 10:18 am

#86

can i keep the rope around my waist all day long even after exercising?

Sylvia | 10.28.08 - 12:19 pm

#85

Jhun,

I think the rope or string would be better and I don't even know what an abdominal binder is plus...

You don't really need to do the rope (It's only used as a reminder) and...

you can get great flat tummy results if you do TVA exercises for 10min in the morning & evening

Adrian Bryant | 10.20.08 - 10:33 pm

#84

can i use d abdominal binder instead of a rope? i used to wear one applying the same principle and i get good amount of sweat when i remove it after several hours

jhun | 10.19.08 - 11:09 pm

#83

Kim,

Yes - the flat tummy exercises will help you see good results within a week but go here to lose love handles and belly fat and try these love handle exercises

Adrian Bryant | 10.04.08 - 10:59 pm

#82

Hi Adrian! I’m 17 and homecoming is coming up and the dress I have shows my stomach and lovehandles. I was wondering will these exercises (with a rope) help flatten my stomach in a week so that my dress doesn't show my stomach and lovehandles?

Kim | 10.02.08 - 8:00 pm

#81

Anu,

YES - you can reduce your pot belly by doing this flat tummy exercise that strengthens your TVA muscles and you DO NOT suck in your gut...

You PULL IN your TVA muscles and...

You can do this as often as you like

Adrian Bryant | 09.29.08 - 8:16 pm

#80

Hello,
I am not very thin but I have a slim body. My stomach alone is protruding out and I have a big tummy. Will I be able to reduce the pot belly if I follow ur workouts like "sucking in my gut"?
Is it true? How long will it take to get a flat stomach by doing this? How many times a day should I do these ( each one)? Should I do all of these workouts(sucking the gut) everyday? Should I do them only when my stomach is empty, I mean can I do them after eating?
Plz answer to all of my questions. Plz help me!!!

Anu | 09.28.08 - 10:42 am

#79

Carmen,

Let me translate...

It's not suck in your gut it's...

Pull in your TVA (transverse abs) muscles to firm up those muscles making your tummy flat

Adrian Bryant | 08.20.08 - 10:42 am

#78

I can summarize the 8-minute video in four words: SUCK IN YOUR GUT!!

Carmen | 08.19.08 - 8:56 pm

See the rest of the Questions other people asked about how to get a flat tummy or...

Ask me questions or leave comments about "how to instantly get rid of your pot belly"

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