Flat Stomach — Core, Breath & Pelvic Floor
Fix the cause. The stomach follows. A complete core protocol — breath, posture, pelvic floor, and deep abdominal activation. With fitness trainer Yulia Zaboeva. This is a 4-week video course with 13 lessons designed for women. Created by Yulia Zaboeva. Twelve-session core-restoration program by Yulia Zaboeva — internationally certified fitness trainer (World Fitness Association). Approaches a protruding belly as a four-system issue: intra-abdominal pressure, diaphragmatic breath, postural alignment, and pelvic floor coordination — not a muscle-deficit problem that crunches could solve.
Topics covered: why my crunches don't work, how to flatten lower belly without sit-ups, core program after pregnancy for flat stomach, transverse abdominis, diaphragmatic breath.
Course Outline
Module 1: Understand & Reset Pressure
Start with the mechanism — why your sit-ups didn't work, how intra-abdominal pressure shapes your belly, and how diaphragmatic breath and back release create the conditions for everything that follows.
- Welcome to Flat Stomach (1 min)
- Understand the link between posture and a protruding belly
- Learn which deep core muscles actually flatten your stomach
- Safely rebuild your core during postpartum recovery
- Why Your Crunches Are Not Working (8 min)
- Identify how excess fat hides even well-trained abdominal muscles
- Understand how poor posture pushes your stomach forward
- Look beyond traditional crunches to flatten your belly
- Intra-Abdominal Pressure And The Balloon Effect (7 min)
- Visualize your core as a pressure balloon supporting your spine
- See how slouching forces pressure forward into your belly
- Learn how muscle coordination prevents a protruding stomach
- Diaphragmatic Breath For A Flat Stomach (18 min)
- Test your natural breathing pattern to identify areas for improvement
- Release tension in the respiratory diaphragm to balance pressure
- Practice normal rib breathing without sucking your stomach in
- Releasing Back Tension To Flatten The Belly (10 min)
- Understand how a tight back forces pressure into your abdomen
- Improve hip and thoracic mobility to support your lower back
- Relax your lower back muscles without twisting the spine
Module 2: Pelvic Floor & Deep Core
Find the muscles most ab programs ignore. Learn to feel and engage your pelvic floor, understand why crunches don't reach the deep abdominals, and connect breath to core activation.
- Finding And Activating Your Pelvic Floor (12 min)
- Recognize the signs of pelvic floor muscle weakness and insufficiency
- Perform a self-test to ensure correct pelvic floor activation
- Practice the hug and pull up cue for proper engagement
- The Truth About Deep Abdominal Training (11 min)
- Learn why bending the torso does not create a flat stomach
- Understand the anatomical function of your superficial abdominal muscles
- Train your nervous system to activate the correct deep muscles
- Activating Your Core While You Breathe (11 min)
- Warm up your body with movements that support intestinal health
- Practice holding deep core tension while breathing normally
- Stretch your abdominal muscles and lower back safely
- Thoracic Mobility And Deep Core Control (12 min)
- Mobilize your thoracic spine to support better breathing mechanics
- Expand your ribs on the inhale to manage internal pressure
- Maintain deep abdominal control while performing challenging leg raises
Module 3: Integration & Strength
Layer the system back together — obliques, the abdominal pump, postural opening, and supportive plank work that strengthens the deep core without forcing pressure forward.
- Engaging The Obliques And Sternocostal Joints (11 min)
- Mobilize the joints where your ribs meet your sternum
- Stretch upward from your collarbones without arching your lower back
- Activate your oblique abdominal muscles during side-lying leg exercises
- The Abdominal Pump And Internal Massage (12 min)
- Learn the abdominal pump as a safe alternative to vacuums
- Shift air between your ribs and belly while holding breath
- Massage your diaphragm and intestines to support core function
- Opening The Chest And Preparatory Planks (11 min)
- Open your chest and engage your back to correct slouching
- Inflate your chest like a balloon to stretch tight muscles
- Build deep core endurance with short and focused plank holds
- Pelvic Clocks And The Side Plank (14 min)
- Perform pelvic clocks to release tension in your lower back
- Connect your sit bones and glutes to pelvic floor activation
- Challenge your lateral core stability with the side plank exercise
