hey everyone Mickey justice here in this
video I'm gonna tell you about my secret
to having a tiny waist now aside from
losing fat there are a lot of other
factors that can cause you to have a
wider waist for example if you build too
much muscle you might have a white waist
or just three that your body is set up
who might cause you to have a wider
waist but there's one specific exercise
that can really really help you um make
your waist a lot smaller now this
exercise is called a vacuum what this
exercise does is that it works your
transverse abdominis now this is a
muscle that's right behind your apps so
when you do crunches and you do all
those other workouts you're working your
abs but this exercise targets the
muscles behind your abs and this muscle
is in charge of stabilizing your body
and really holding your upper body
together so the more you work out and
you tone that muscle the tighter
everything in your waist gets and it
kind of pinches everything together so
on top of having abs and having the
definition this will really help you
make your waist as little as possible so
now I'm gonna show you how you do it
there's a lot of other variations so um
go ahead and try it with me alright so
the vacuum I'm going to show you um the
first variation so it's just stay on you
can you can keep your hands on your hips
and all the vacuum really is is you're
gonna breathe in and you're gonna
squeezing your stomach it's almost like
you're trying to pull your stomach to
your back you're gonna breathe in
squeeze hold it for a few seconds come
back out squeeze come back out so like
do you can even see the muscles
contracting so if you look at the side
muscles right here they squeeze come
back you can see them like really
squeezing and moving in so you're gonna
do it you're gonna hold it for about 20
seconds and that's the most effective
time to hold it so you're gonna squeeze
hold and don't forget to breathe hold
for 20 seconds
you squeezing it's gonna get harder come
back out so if you're just a beginner
and you've never done this before I
might be kind of hard to hold for all
twenty seconds so just hold for as often
as possible and keep repeating it now
I'm gonna show you from the side view so
so that you can see how I bring mr.
Aiken so breathe in squeeze come back up
so you can see that I'm really trying to
bring my stomach in to my back so
squeeze come back out so now I'm gonna
show you another variation which you can
do lay down alright so now I'm gonna
show you one laying down so you just
sleep slide on your back you can put
your legs up and put your legs down flat
it doesn't matter just make sure your
back is completely straight you're not
arching like this so keep it straight so
I'm the same thing you're gonna breathe
in and try to like push your stomach
down to the floor so breathe in contract
and hold breathe out in and out so
remember if you're gonna hold it for 20
seconds remember to breathe very lightly
but you should keep the air kind of your
lungs because it helps with the
contraction so breathe in and and this
is one name down it's fun to see one of
my favorite ones because you can do it
about as soon as you wake up you can do
a few of these for 20 seconds or before
going to sleep and it's just easy you
know you just throw it into your day
whenever and it really helps make it
make your waist a lot smaller so there
you go that's my secret to having a tiny
waist and this exercise seems so simple
and so easy but if you've never done
this before it's really gonna burn you
and you're gonna feel a burn and this is
a muscle that we don't really work out
often there aren't many exercises
target its muscle so after just a few of
these exercises of doing the vacuums
you're really gonna feel it so once
again I'm Vicky justice please like and
subscribe and I'll see you next time