This exercise is an isometric contraction, which means you will be tightening and strengthening the stomach muscles without moving them. This is one of the best exercises which even bodybuilders, yoga instructors and belly dancers all use as their secret exercise to gain more control of their waistlines. While it does take a little practice, it can be extremely powerful in your war against the midline sprawl.

To perform this exercise for the first time, stand upright and put your hands on your hips. Now exhale all of the air from your lungs. As you do this, expand your chest, and bring your stomach “in” as much as you can . . . than just hold it. You might want to imagine that your navel is trying to reach your backbone. Consider each new breath to be the beginning of a new repetition and repeat this doing with 10 reps.

Another way to do a Stomach Vacuum is to get down on all fours. You will then inhale before slowly exhaling while firmly pressing your navel toward your spine. Try to keep your spine completely still as you do this. Release after each breath and repeat for up to eight or 10 reps.

The first time you perform the Stomach Vacuum, you might wonder if it is doing anything. But don’t be lulled by its simplicity into thinking it isn't working. When you have mastered the exercise, you should be able to do it anywhere and in almost any position. Do it standing, kneeling, while seated, on all fours, or even in a lying position.

Perform it while waiting in the grocery line or when stuck in traffic. Go at it before you get out of the bed in the morning and in front of the TV. Do this consistently for three weeks and you WILL see results.

6. Sixth, use a technique from the Yoga Masters to tighten your stomach by strengthening the muscles of the abdominal region. The abdomen is actually the space between the Thorax and the Pelvis which contains a host of organs including the stomach and intestines. This area is covered by three flat, sheet-like muscles. The combined strength of these muscles hold in your organs and give you both stability and movement in your trunk. By strengthening these muscles, you will not only slim your waistline, but you will also improve your breathing and your digestive and defecation functions.

The technique can be practiced either when standing or when you sit, but standing is better. In a standing position, place your hands firmly on your thighs with your legs apart while bending your truck slightly forward. Empty your lungs with one quick and forcible exhalation. When your lungs are empty, your diaphragm will rise into the thoracic cavity. In a moment, push your intestines and other organs toward your back as far as you can.

At first you won’t want to hold the abdomen in this position for long, but after you have practiced this routine for a while, you should be able to keep your abdomen in this position as long as you are able to hold your breath. Repeat this technique for repetitions of five up to eight times with only brief intervals in order to catch your breath.

7. Finally, in your quest for a slimmer stomach, you should strive to have good nutrition to help you melt down your weight. In addition to exercise, to lose weight you will need to have some sort of knowledge base about nutrition or the help of a professional. Most diets don’t work, because the body’s metabolism readjusts itself to the loss of calories or any other changes in your diet. This is why it is so important to look for a more complete approach to your exercise and weight loss program in order to reduce your waistline and build really toned abs. That's why I recommend that you take a look at Mike Geary's video: The Truth About SIX PACK ABS.

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