No one ever taught you these killer-cool crunches because they just assumed you couldn't do them - so you're living your life within the limitations others have placed on you

The Coolest Crunches Nobody Will Teach You

Are you still doing the same exercises as everyone else?

If you do the same exercises as everyone else you'll get the same results.  Look around - is that what you want?  I didn't think so.  So why are you still doing them?

Breathless and feeling the burn on the first rep

These are killer-cool crunches that will have you breathless and feeling the burn on the first rep.  That's how you know you're pushing your own limits.  These crunches are also laser-focused on sculpting the lines and sharp angles you want to see in the mirror.  So why aren't you doing them?  Could that be the reason you're not happy with the results you see in the mirror?

Nobody has taught you

The simple answer is that other people have assumed you're not capable of doing these kick-ass cool moves.  If that doesn't make you just a little bit angry perhaps it should.  

When I realized the fact that I was living a default life - within the limitations set for me by other people -  I was angry at myself for letting it go on for so long.  So I decided to make a change and learn how to identify my own limits and push beyond them.  

Are You living within the limitations set for you by others?  Has anyone ever taught you how to push your own limits every day?

Got lines?

If you want to see these lines you have to sculpt them yourself.  These Intense crunch moves are designed to sculpt a long, lean side view and make every line and angle pop.  It's simple anatomy and biomechanics and I've figured it out so you don't have to - so what are you waiting for?

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch with a powerful activation of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch with a powerful activation of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Step 1 - Stop doing standard crunches!

If you've been taught to do standard crunches - stop doing them!  The typical core stabilized mid-range moves you learn at the gym are crippling your ability to keep your core stable and maintain spinal height throughout the move, which is key to sculpting a long lean side view and sharply defined lines and angles.

Start training yourself to do a "V-up" correctly, as shown in the image.  It will feel difficult at first since your are activating new muscle fibers in new dimensions.  Learn this move (see diagrams below) to prepare you for the more intense Superhero and Rocky Balboa.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

To sculpt the body you want, you have to start long and lean, destabilize the core to allow side-side wobble to engage the lateral fibers, and maintain spinal height to activate the end-terminal fibers throughout the whole move.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

The correct way to start a crunch to get results - only the tailbone is anchored and the psoas fibers are maximally lengthened.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

Once you can preserve the spinal height and lower body extension throughout the move - you will be ready to move on to the cool crunches that will really start sculpting your side view, lines and angles

The biomechanics of the superhero crunch

The superhero crunch uses your body weight and gravity to place a variable load on the isometrically contracted deep core (psoas) and surface abdominals as you drop back further and further.

This powerful isometric muscle contraction stimulates a massive amount of muscle fiber in the abdominal muscles and since the core is not stabilized, maintaining a straight position and preventing side-side wobble places an ever increasing load on the obliques which contract to keep the pelvis centered in the air.

Why waste time not feeling the burn through 80-90 percent of your reps?  This move is designed to maximize muscle stimulation throughout the whole move.  Why not sculpt every line and angle you want?  That's exactly what you're doing here.

The superhero crunch maintains a powerful isometric contraction of the deep core and the surface abdominals, laser-focusing all your efforts and time on hyper-defining the lines and angles you want to see in the mirror

The superhero crunch maintains a powerful isometric contraction of the deep core and the surface abdominals, laser-focusing all your efforts and time on hyper-defining the lines and angles you want to see in the mirror

Gravity and your body weight increases the load as you drop back and you will feel the burn with every millimeter because of the the volume of muscle fiber isometrically contracted against the load

Gravity and your body weight increases the load as you drop back and you will feel the burn with every millimeter because of the the volume of muscle fiber isometrically contracted against the load


The super-cool kick-ass Rocky Balboa reverse crunch

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch (gravity working isometrically against the deep core and surface abs) with a powerful contraction of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage.

Your body weight rests entirely on your shoulder blades, not your neck or head, and your body stays stick-straight, with no flex at the hip or waist. 

The Rocky Balboa move maximizes core muscle stimulation so you feel the burn on the first rep

The Rocky Balboa move maximizes core muscle stimulation so you feel the burn on the first rep

Learning to identify and push through your own limits

Here's how to identify your own personal limits and then learn to push through them.

Wrap your arms around a tree above your head (you can also use a fence or if indoors, a sofa).  use the pull of your lats to balance your weight on your shoulderblades as you roll up into a shoulder stand.

The first step is to get your body stick-straight in the air, with no tension on your neck or weight on your head.

​Then use a negative move to gradually lower your body, keeping it stick-straight.  Even if you only progress a few millimeters a day, you will be stimulating a massive volume of muscle fiber and you will see the results in your sculpted side view quickly.

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist. This way you can learn to progress a little each day

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist. This way you can learn to progress a little each day

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - those sharp, cut lines and angles you want to see in the mirror.  Once you feel that intense burn with every millimeter and you start seeing results, you'll never go back to standard crunches.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

yogadoc

The only MD-produced-beach-yoga-drone-video website in the universe

Click Here to Leave a Comment Below