Pull your belly button to your spine and hold the deep core engaged.
Pull from your deep abs without holding your breath the whole time.
Exhaling fully and pulling your belly button towards your spine targets the transverse abdominis, the deep corset layer of the core that ordinary crunches barely touch. Training it as a timed hold builds conscious control over your deep midsection, which carries over to a tighter waist appearance and a stronger brace. It fits at the end of sessions or on off days, since it needs nothing but a few focused minutes.
They will not burn fat, but they train the deep abdominal layer that holds your midsection in, and better control there can genuinely improve how tight your waist looks and how well you brace. Think posture and control, not fat loss.
On an empty stomach, morning works well. A full gut makes the draw-in harder to feel. They also slot nicely between sets or at the end of a core session.
Start with 10 to 15 second holds and build towards 30 or more. The key is keeping shallow breaths flowing through your ribs while the belly stays drawn in, not turning purple holding your breath.
