On today’s #TBT episode of Live Lean TV, I’m answering a viewer question on how to fix bloated abs and showing you what you’re doing wrong with your ab exercises.
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Here is today’s viewer question:
The issue I’m having is my 6 pack is bulging out. It’s not sucked in or pulled in. I’d like to have a lean and ripped 6 pack. Not bulky abs? Can you show me how to fix bloated abs?
First of all, I would ask which ab exercises are you doing to train your transverse abdominis. The transverse abdominis, also known as the TVA, is the inside core muscle that helps with stabilization and pull your stomach inwards.
So if you’re only completing various crunch exercises in your ab workouts, experiment with replacing some of those crunches with plank variations.
Also add in more swiss ball ab exercises to your workout to work to help strengthen your core.
Are you performing the abs exercises correctly? It’s really important that you’re training your abs the right way.
Often times when people don’t train their abs with proper breathing and contraction, they get a pushed out, turtle belly looking mid section.
The #1 reason your abs aren’t flat:
If you’re struggling with how to fix bloated abs, here’s the number one secret why you’re probably performing your ab exercises, or any other exercise, wrong.
This abs training secret can change your physique from bloated abs to lean and flat abs.
Flat abs exercise #1: plank
We recommend you start practicing this flat abs trick with a modified plank version by completing a forearm plank on knees.
By starting with the beginner plank variation, you can then really focus on tightening the lower abs.
The primary goal when completing a plank is to keep your abs tight throughout the duration of the exercise, by focusing on tightening and contracting your lower abs.
When breathing during a plank, rather than expanding and contracting your stomach, the goal is to contract and hold.
Even though you’re still breathing, it’s important to focus on tightening the lower abs by pulling them inwards, rather than sucking them in.
To fix bloated abs, you need to re-train your lower abs to work in this way, where they just maintain the pulled in tightness, rather than loosening and expanding out.
This way, when you’re just walking around and living life, your abs are used to this pulled inwards position, as you’ve trained your abs to stay tight.
This is one of the best waist slimming coaching cues, because your waist is being trained to be pulled inwards and tight, which will create a small waist and flat abs.
Flat abs exercise #2: stomach vacuum
To properly do a stomach vacuum, fill the belly up with air like a balloon. Next, pull your abs inwards while keeping them contracted.
In a few seconds, you will start to shake as you really feel the tightening of your lower abs. Again, think about pulling your abs inward, rather than sucking in your abs.
When you suck in your abs, you tend to lose the contraction, thus your abs go soft.
Now look at how hard your abs get when you think about pulling your abs inward, since you can maintain a strong contraction.
Repeat this vacuum movement by expanding then pull your abs inward for a tight contraction.
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