Side-Selfies Looking Blob-Like? Try This 60-Second Side-Sculpting Challenge

The Only Results That Really Count

Everyone talks about numbers - on a scale, a fitness tracker, a weight machine, a smartphone, or some new body-fat measuring device.  I got tired of hearing all those numbers while hating the body I saw in the mirror.  I couldn't stand to look at a side-view photo or video of myself - I looked like "THE BLOB" - for years - until one day I figured out how to use my brain, applied anatomy, and biomechanics to begin sculpting the side view I wanted to see in the mirror.  The only results that really count are the ones that let you dance naked in front of a mirror and love what you see from every angle.  Want to love your side-view selfies?  This post is for you.

Start With A Variation on Plank

Superman plank give you maximal lengthening of the psoas muscle in an isometric contraction, sculpting a long, lean side view.

Superman Plank How To...

If you want a long, lean side view you have to sculpt every line and angle to look exactly the way you want it to look.  Standard planks limit you to the mid-psoas fibers, bulging your belly and giving your spine and shoulders a hunched-forward look.

Starting in plank position, walk your hands out in front of you keeping your back and belly flat.  The elevation of your ribcage activates your deep core muscles and lengthens your psoas putting it into an end-terminal isometric contraction.

Superman plank give you maximal lengthening of the psoas muscle in an isometric contraction, sculpting a long, lean side view.

Superman plank gives you maximal lengthening of the psoas muscle in an isometric contraction, sculpting a long, lean side view.

Crescent Side Plank

Crescent side plank uses the deltoid, lats, and biceps as opposing muscle  groups to eccentrically lengthen the psoas muscle.

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Crescent Side Plank Step-by-Step

From plank position roll to one side into side plank.  Kick one heel behind you and grab it with your upper hand.  Now form a crescent behind your tailbone using your deltoids, lats, and biceps as opposing muscles to lengthen your psoas muscle.  Try to make the crescent as circular as you can and hold it for as long as you can.  Then roll back into plank and do the same on the other side.

Crescent side plank uses the deltoid, lats, and biceps as opposing muscle  groups to eccentrically lengthen the psoas muscle.

Crescent side plank uses the deltoid, lats, and biceps as opposing muscle groups to eccentrically lengthen the psoas muscle.

Flip-Dog

Flip dog uses gravity and upper body weight to eccentrically lengthen the psoas in a controlled movement.

Flip Dog How-to...

Flip dog is my go-to move every morning to activate the maximum number of muscle fibers.  Starting from downward dog, kick one foot and then the same-side arm into the air.  Pivot your upper body around the ground should joint to first land your foot, then your hand, with both shoulders hyper-extended.  The controlled movement of your upper body opposing gravity eccentrically lengthens the psoas muscle and sculpts and elongates your side view.  For more detailed diagrams and how-to instructions, check out this post.

Flip dog uses gravity and upper body weight to eccentrically lengthen the psoas in a controlled movement.

Flip dog uses gravity and upper body weight to eccentrically lengthen the psoas in a controlled movement.

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Look Great Naked!

Get Instant Access to the FREE Video Mini-course
"Biomechanical Lean Muscle Hacks - Step-by-Step"

For Quick Improvements in Side Definition

This is a powerful series of moves that activates a massive volume of muscle fiber, so start practicing each move individually, until you can connect them in a series.  When you can complete the series in one fluid motion, start adding one rep at a time.  There is no need to exhaust yourself.  The point is to stop wasting your time with moves that are bulking up and rounding out your side view into a blob, and start seeing results.   The only results that count are the ones that let you dance naked in front of a mirror and love what you see from all angles.  Don't let numbers fool you, and don't let anybody tell you otherwise.

The quadruple getup activates nearly every muscle in your body.
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