5 Methods to Refine Your Diet Plan For Visible Abs

 

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5 Ways to Refine Your Diet For Visible Abs. EAT FREQUENTLY. Eating small meals throughout the day is beneficial for those who want defined abs. When you break large meals into smaller, more BEWARE OF BEVERAGES. CUT BACK ON CARBS.

PROTEIN IS IMPORTANT. FAT IS YOUR FRIEND. Nuts and seeds offer the best balance of fiber, protein, and healthy fats, all of which can be exceptionally beneficial for getting abs. Fatty fish like salmon, mackerel, tuna, and sardines are. Even a small one, 5-10%, over an extended period is sufficient to help you maximize your gains.

Related: 6 Pack Science A Guide to Help You Get a 6 Pack. There are several ways to figure out your caloric needs for building your abs but this is the simplest: Use this super handy BMR calculator to serve as your starting point. Not known Incorrect Statements About 5 Ways to Refine Your Diet For Visible Abs Nutrition Have you tried every core exercise around but discover that your.

Whole grains. Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs. In addition to being high in fiber, which can enhance.

Depending on where you are at body fat % wise most people, if they eat according to their macros for fat loss goals can see visible abs in 4-20 weeks of work. (Again this all depends on your starting position & dedication to the program) If you want to see your abs, your nutrition has to be on point daily. But nutrition that’s KEY!!! You won’t get the visible abs we all desire by spending your weekends eating Mexican food, margaritas and pizza. Similarly you won’t get visible abs by going home from your killer gym sesh and not eating anything until breakfast because you didn’t get home until 8:30pm.

Get to Know Your Core. The foundation of a great set of abs is a strong core, which can help stabilize your entire body. Your core — the muscles of your abdomen, lower back, and pelvis — is a whole system of muscles that supports your body as you stand, walk, perform everyday activities, and work out. It’s important to strengthen all these muscles, not just your abs.

The most effective action toward achieving those ripped abs is to clean up your diet. When it comes to your abs, training can only get you so far. You need a smart meal plan to lower your body fat percentage and uncover your abs; otherwise, all your hard work in the gym will count for naught. Follow these three simple rules and you’ll get your lower abs to show in time for beach season.

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List of related literature:

I gave you the six guidelines for following the Abs Diet and touched briefly on the Abs Diet Power 12.

“The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Potter/Ten Speed/Harmony/Rodale, 2012

In the 6 years since we first published the Abs Diet books, much more research has been done that further supports its core principles and suggests ways to make it even more effective.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Sneaky Tip: Eat asparagus for washboard abs.

“The Sneaky Chef: How to Cheat on Your Man (In the Kitchen!): Hiding Healthy Foods in Hearty Meals Any Guy Will Love” by Missy Chase Lapine
from The Sneaky Chef: How to Cheat on Your Man (In the Kitchen!): Hiding Healthy Foods in Hearty Meals Any Guy Will Love
by Missy Chase Lapine
Running Press, 2008

Its articles explain the secret to killer abs and each month it unveils the no-fail diet.

“Unbearable Lightness: A Story of Loss and Gain” by Portia de Rossi
from Unbearable Lightness: A Story of Loss and Gain
by Portia de Rossi
Atria Books, 2010

In order to develop amazing abs,I believeyou need to implement threeimportant factors, listed in order of priority: (1)a steadydiet; (2) a regular workout program; and (3) astructured cardio regimen.

“Stronger, Faster, Smarter: A Guide to Your Most Powerful Body” by Ryan Ferguson
from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body
by Ryan Ferguson
Penguin Publishing Group, 2015

Sorry, but with abs, repetition is the mother of insanity.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Exhibit 4 lists website addresses for various sources of ABS information.

“Investing in Asset-Backed Securities” by Frank J. Fabozzi
from Investing in Asset-Backed Securities
by Frank J. Fabozzi
Wiley, 2001

But with a few simple adjustments to your diet and lifestyle, your upper and middle abs can be revealed, giving you a healthy, sustainable four-pack.

“The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off” by Chael Sonnen, Ryan Parsons
from The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off
by Chael Sonnen, Ryan Parsons
Potter/Ten Speed/Harmony/Rodale, 2017

I make it as easy as possible with just a few simple exercises that target your abs in just minutes per day (see the earlier sections for details).

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Build your diet around the ABS DIET POWER foods (Almonds, Beans, Spinach, Dairy, Instant oatmeal, Eggs, Turkey, Peanut butter, Olive oil, Whole grains, Extra-protein powder, Raspberries—and like foods), supplement your meals with high-protein smoothies, and build your workouts around muscle-building fat burners.

“The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!” by David Zinczenko, Peter Moore
from The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!
by David Zinczenko, Peter Moore
Potter/Ten Speed/Harmony/Rodale, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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92 comments

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  • You have charisma mate. However, in this particular video, you over-advertise the snack company. Nevertheless, I enjoy watching your channel..keep making videos:)

  • If you’re on an anterior pelvic tilt it’s right to stratching your abs?
    Cause i know part of the problem is weak abs. if i stretch them it could be worse?

  • This right there is just all you have to do but lets be honest, 95% of people wont keep on this diet for long. What you saying right there is meant for pro body builders and 95%+ people here are just normal folks. In fact, when a normal folk thinks he/she gotta do all this just to have 6packs abs, he/she just give it all up instantly and sometimes even quit working out. You CAN eat whatever you want but do this knowing its not that good for your body, but do it, eat whatever you want. We are humans, not robots, we have desires. If you wanna compete at mr Olympia, follow this dude. If you wanna be a normal human with sicks packs still being able to do some of what you desire, discipline yourself.

  • Last 6 months i stayed away from sugar as much as i could(half tblspoon in coffee)except fruits, eating 2 eggs in the morning, working out every day like lifting weights, eating as much as protein, and still don’t have a single abs to show, still have some love handles…

  • Really distracting. Just can’t concentrate on what he is saying. Just watching that crooked mouth and nose. I wonder if that nose gets in the way of eating. Ya call it the nose obstructive diet plan!

  • Hi thank you once my gym is open I can start up again, I have cut back on the granola till late November or December and only have raisin bran and other light food for the summer

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  • When started going to the gym again last year I watched many of Jeff’s videos then tried the hanging leg raise on the gym, 3 secs later I released my hand from the bar realizing my fatass ain’t Jeff Cavalier(athleanxdotcom).

  • but im skinny in every other part of my body I cant afford to lose any more weight I’m 80 pounds 13 years old, the only part of my body covered in fat is my stomach, I exercise for 2 hours every day and I eat mostly fruit and vegetables along with healthy carbohydrates like brown rice and lentils, yet I still cant see my abs, I am trying so hard but nothing is working, I was 130 pounds and then I starved myself for a year to get to 80, I sometimes feel as if I will never get abs no matter how hard I try.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Buffett is absolutely the worse. And now trend at all indian restaurants is buffet. Results in over esting and food is disgusting

  • Hi, ive got a question. How would i make a calorie deficit while bulking, in other words how can i lose fat while bulking? Thanks alot.

  • No cheat days got it, but I didn’t know creatine is in steak? People used to say in middle school, I was just creatine all water, and I used to be like that’s retarded fuck you mother fuckers they gave me a bad opinion of creatine now you’re telling me I need it in my diet. I did not know it was in steak and you can’t eat steak a lot or you get heart disease

  • Your nutritional info is totally wrong and follows the myth of “calorie deficient” dieting which made Americans fat. If you try to starve a human, the body responds but going into hibernation mode to conserve its body weight. Read “The Paleo Solition”.

  • I have a question about cheating on diet, when can we cheat and have a beer or a couple of donuts? Personnaly I do it after leg day, wich is my toughest day and the last day before 1 day of restore. Is it a good strategy?

  • I made my body transformation.I was able to lost 15ibs for only one month and finally started feeling healthy.I took plan from Next level diet and followed their tips.Thank you #*Next level diet*

  • #1 Stretching: 0:40

    #2 Progressive Overload: 3:18

    #3 Longer Breaks Between Sets: 5:29

    #4 Decline & Incline Movements: 6:54

    #5 Time for Recovery: 7:57

  • I lost over 20lbs in two months. Just visit a website called *Next Level Diet*, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • i think excercise is the best way to remove your extra body fat..you should use vegetables and fruits not fast food..they are so dangerous for our health

  • Best training programs ever created! True training real results! If you want to workout seriously but most importantly learn how to wo defenetly purchase one of the Ax programs you won t regret it!!
    Ps: Jeff didn t pay me to say this… Ahahahah

  • Nice info. I’d like to add: carb cycling and HITT. Also, for vegans out there like me, there’s a lot of processed vegan food so eat more whole foods and watch the carb count.

  • Good advice but I know one thing for a fact…u will suffer hard in that quest. But with that said once u get them. It will b a LOT easier keeping them.

  • “Deck chair off the Titanic?!”�� Never heard that one. I’ve only heard “putting lipstick on a pig,” “poopy-flavored lollipop,” “big screen with no cable (old school),” “Ferrari with no engine,” “big tits on a fat chick.”…Well, I guess I’ve heard a few. Anymore, youtube family?

  • Thank you so much for the education i wished i had when i used to have a trainer but became broke and couldn’t afford one after that. Im honestly grateful

  • ok my new diet is gonna consist of
    oatmeal, granola bars

    chicken breasts, rice, turkey slices

    and lots of water and milk

    lmk what i should add or scratch

  • Lol eating less that not true u need to eat protein and carbohydrate after each workout because ur using your energy that come from carbohydrate that also help protein get to other parts of body first! then the proteins will go to the muscle!!!!

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • I’ve been investigating the best methods for developing a six pack quickly and discovered an awesome resource at Toms Magic Shortcut (google it if you are interested)

  • I like your video i only wish they were shorter.
    Yes the theory yes yes..
    When we are at the gym we select short video with no much talking in it

  • The more things that seem to get added to what seems to be required, the less motivated i get. Might as well just accept being out of shape, not thst it matters 90% of the time, unless you’re doing a sport.

  • After watching all these ab videos I do not believe abs are worth all the suffering irritation and bullshit I’ll just eat what I please and be happy not worth all the completely insane bullshit I’ve got better things to do like
    NOT SUFFER��������������

  • How do you feel about lemon water (even from concentrate)? I’m cutting out fruit juice but I get bored of ONLY water and tea (black). I have concentrated lemon juice with no added sugar, etc., but I’m wondering if that is still just acting as a “replacement.”

  • I feel like a dumb for listening to you bro I was looking for eating program, but all found was a commercial for some dumb ass company represented by a talkative person

  • Eat healthy the normal food for a human is all the healthy food we now if you see it that way it’s better like it is….Fact! Good luck guys and girls:’)……Follow Jesus:)

  • I know eating a lot stops you from storing fat but don’t you need to lose the fat before you can eat lots and maintain your six pack?

  • I can see my body fat decreasing day by day, i eat a slight deficit of calories totaling 2150, 25yo 177cm 66.5 kg. I am skinny fat and i started working out 3 weeks ago. The crazy thing is that i cam see improvements in my muscle, i basically had no pecs, now i can play with flexing them. Due to corona i can’t go to the gym but i built my own in my workshop, i workout every other day and if i feel really sore i take another day off. Steady cardio in the form of swimming with friends 2-3 times a week. I find it kinda hard to structure my workout, but i made a journal and follow previous workouts.
    I feel a lot better about myself since i started this. Thank you sir.

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #nextleveldiet

  • I only eat fast twice a week. Only on Mondays, and Wednesdays, because I do taekowndo those days, and I am tried afterwards, so I eat fast so I could go to the shower, and bed sooner. Rest of the days I can, and will eat slower.

  • Is toned abs even healthy for every person. You can restrict your breathing method if you tighten your abs too much they should be nice abs loos you shouldn’t hold them tight all day for some stupid aesthetics

  • You look good and all no homo but gewz do you sit in the sun all day cause you getting Early wrinkles lmao. Are you in a really hot sunny state or place lmao.

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called NextLevelDiet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • If you can’t get rid of abdominal fat, no one will see the 6 pack. Only way to burn fat quickly is to Fast for a few days, while exercising.

  • I personally hate subscribing to people on YouTube but not you my friend. You keep everything simple and to the point. And if I don’t have time to watch it I can scroll down the information part and it summarizes what your talking bout. Nice

  • the title of this video is extremely misleading. Just because you meal prep food, doesn’t mean you’re going to get abs. people hear “yeah duhh bro, just meal prep your food!” and they’re just going to meal prep a bunch of doughnuts and ding dongs. This guy needs to be more specific about what kind of food. It depends on the type of food that you’re eating, which this video does not get into whatsoever. like I lift weights, do everything right, get a lot of protein, do stomach vacuums, sit ups, stimulate my muscles like you wouldn’t believe, all the right macros, all everything, and I still have fat on the outside of my stomach. I watch my calories in, calories out. My diet is extremely clean, some people just can’t get around it no matter what they do. my abs show, but not nearly enough as some of these guys who are probably just taking weird steroids or chemicals. It’s not as easy as just meal prepping.

  • Then there are guys like me.
    Who has far from a perfect diet.
    Who has a 8 pack more or less since age 13 no matter what.
    Stopped lifting a while back, still have an 8 pack. Diet is okay at best, thats pushing it. Just blessed with low bodyfat and have a very easy time to drop weight.

  • I would like to gain muscles and also get six pack. I am thinking if I am in calory deficit then I will not gain muscles. Do you think I should first bulk up and then lean down?

  • I keep trying to convince myself that I don’t need to eat more often, but Jeff has finally worn me down! Setting my timer to make sure I eat every 3 hours minimum

  • I do ab workout at my home, i don’t have any weight to put on. I do regular exercise. I do 1 set of 8 to 10 mins. And i repeat it till 2 or 3 sets. Should i still rest for 2 to 3 mins between the sets. Or takimg 2 to 3 mins rest is only for those people who are using weight.?????

  • Your videos made me going back to the gym and start a good diet again thanks alot for the motivation….
    I used to me 116kg once i lost almost 30 kgs then again I gained 14 kg now its the time to hit the needed weight.

  • this video is quite informative. i used this information to construct my own article about six packs abs diet plan. a comprehensive researched-based article which can add meaning to your video. have a look if you like https://bodyshapingdiet.com/6-packs-diet-plan-in-6-weeks/.

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • In your other video, you said leg press is not necessary and actually harmful. So I think you should not advertise such workouts as you did in this video

  • I make my own smoothies for goodness sake. One has to take the time to prepare their own meals and beverages. And, in doing so, one saves a lot of money and they know what they’re eating or drinking, especially when they grow their own organic food.

  • So even i weight myself everyday, i will get crazy, is this a good thing, even if you wanna gain weight. how do you work out what body fat % you must have, cause each person body is different, so my six pack would be different than others, if i can get my abs.

  • I wrestled and ended up gaining weight which made my abs look less defined as they used to be, I’m shredded but I’m not done grinding

  • Clicked on your 6 week challenge sounds good but on the web-page it has broken grammar “….wouldn’t even get you and hour with me. ” I think it is supposed to be “get you…an… hour with me.”:-) Also when mentioning a study I love seeing a link in the comments. I am being picky I know.

  • Look at his face, those ears and shape of the head. He had to get something right about the way he looks. Date night should be a bag over his head and his little brothers t-shirt.

  • What’s the craziest “six pack solution” you’ve heard of? Thought I’d make this video to help kick-start your new year and lay everything out for you. Hope this helps – and don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated! Cheers!

  • If I do this so that I no longer look “portly”, my wife’s favorite descriptor of my gut, I will be happy. Trouble is, we always have food around, including crap, cuz we have beautiful grandkids.

  • Guys, imo the best way to get those 6pack is discipline into your foods. I have been training for a month rn and i already can see my 6pack but they arent toned and defined yet. So for me eating good foods is key then moderate ab trainings. I train my abs for 3x a week 2 rounds a day.

  • Would most of this advice be effective for women too? I already eat quite a deficit and have recently taken up aerobic training and full body weight training. I’m borderline overweight, but with a larger frame than average and small but slightly flabby waist.

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit NextLevelDiet and get your personalized meal plan.

  • I’m 5’6 and I was 190 pounds a month ago. I’m now 179 pounds because of your guidance. 11 pounds in 1 month. At the end of the day it’s up to the individual to change. I appreciate everything you do and I will always support your work.

  • I just want to point out that his description of a no-diet lifestyle is just the definition of an actual diet what you eat regularly, and especially your staples.

    The word “diet” has somehow been perverted to such a degree that it’s the exact opposite of its actual definition. Amazon.

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • Wasted rn so excuse the potential spelling mistakes but this guy literally makes me excited for the next gym days. I can’t stress how much you have helped me. I am literally watching your videos as I fall asleep after a night out. i love you

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.

  • This man is trying to help change lives and people are just making fun of him, I mean like why,he is just helping!!! Trust me You should never view the comments section

  • Thanks man. I have also found that while doing a calorie deficit with nutritionally rich foods making sure you hit all the food groups on top of training will help a lot. I went from 220lbs and fat to 165lbs and decently good looking in about 6 months. However I am now working on gaining lean body mass and cutting my abs. I have done a little research along with learning a lot about nutrition and anatomy. I find that it’s easier to cut fat when you make sure train every muscle in your core (there are quite a few trainable muscles) and do light cardio between sets such as jumping jacks.

  • I work on my abs every day and still I see no results. The thing is that I don’t know what I am doing wrong or what I am eating that is wrong

  • I woke up last week with abs and I felt so good because my goal was to lose weight and that it. Now my abs are a bigger then they use too and I’m no longer fat.

  • By the time I finished this video I had an 8 pack and a contract with CK for a permanent role as male model

    But in all seriousness, thanks for the advice. Gonna stack it with your other nutrition videos and fix my body

  • I’m A huge fan of your channel and I love you And I Watch
    A lot of Your Videos. And You’re So Kind ♡☆♡I’ll Give you 1000000000000000000Dollars If you Find My House
    Subscribe to my Channel

  • * Talks about cutting the crap and not lying to yourself while standing in front of a fake brick wall. *
    I’m just kidding! This is a great, no-crap video. I’m a subscriber. Keep making them like this!

  • Food Hack number 2. Not! I am not about to eat food that is more than a day old. All kinds of refrigerator-friendly bacteria creeps into food. It starts to have an off smell and everything. Plus, why are you shouting at us!

  • There’s no way this guy isn’t flex his abs or pulling in his stomach. if there’s anyone that sees this that has a six pack: do you guys flex your abs or pull in your fat or is it just straight abs

  • In one of his videos he says he been clean eating for 30years i can smell a bit of bullshit. Still respect him for his knowledge tho

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!

  • Your body is beast mode bro. Congrats! Thanks for helping the rest of us……..also……fkn tacobell commercial before a 6 pack video. That’s temptation lol.

  • If I open the bathroom door say 43.4564535degrees roughly and stand 78 degrees to the mirror in the toilet,get some one to flash the light on and off I think I can actually see some abs or something

  • I do want to add what should’ve been mentioned. Doing heavier weights shouldn’t be done when you’re under 18 just because it stops growth plates in arms and legs so probably when you’re grown fully or around 18+ you can get a little taller if you just do more reps less weight

  • I always thought that Jeff’s friend might be holding camera but I saw in the mirror behind him thers a tripod stand and he makes video alone

  • Hahahaha Iam in the right track, I lost 66lbs..but stop their. All gone except my belly. Cause it was too fast, I started to worry about it being so fast.

  • He is absolutely right about diet. I am down to 10 percent body fat now and I can tell you (being natural) I can’t even have a cheat meal once a week anymore. If I truly want to keep shredding I’m gonna need to have a desert once a month basically lol. Props to Jeff as I think he is natural. And it’s tough!!

  • The truth is that you are obsessed with the every product of your sponsors
    And it somehow becomes your daily routine’s part
    Give me a break!

  • Man i look the whole year great and evry time summer comes i let my focus slip on my diet and workout routine and now i can’t show them ladys my full potential:’D

  • I hate videos with the dude with his shirt off and not even getting to the point and showing you what food to eat etc. Dude put your shirt on!! Lol And show us how to food prep!! And show the foods you ate to get where you are…You big show off geez… lol

  • If I stand in the bathroom 45 degrees to the door close the door acute angle (small,for stupid folk)of say 37.67895643289 degrees (roughly)get somebody to switch the bathroom light on or off 60 bpm (this is essential) I can actually see something developing,yaay

  • One thing that can help change your life. Get a Ninja Foodi or an Instapot. I have never had so much fun making dinner than with my Ninja Foodi. In about the same amount of time it takes to throw a couple of hot dogs into some water to boil you can make seared pork chops, rice and veggies.

  • Steak is a superfood. It is outdated information that it is bad for the heart. Refined carbs and processed oils are terrible for the body. Grass fed or pastured steak is incredibly nourishing and can be eaten every day. I know this is an old video so just sharing what I’ve been taught. Don’t be afraid of red meat! ��

  • Dr. Michael Colgan always preached hanging leg raises while pulling the pelvic floor inward… this works the transverse abdominal muscle which helps create a flatter stomach.. Not many ppl talk about the transverse abdominal muscle..