The Ultimate Quick Core-Shredder
Somebody's Gotta Say It
This may seem obvious but somebody's gotta say it, so I will: If you can't dance naked in front of a big mirror and love what you see then your workouts are a waste of time. The only results that count are the ones in the mirror.
Only a tiny fraction
Most standard gym exercises are repetitive, linear, one-dimensional, core-stabilized, mid-range isolation moves which waste a massive amount of time and energy. The reason is that only a tiny fraction of your effort is targeted at actual results - sculpting the body you want to see in the mirror.
If you do the same exercises as everybody else, you'll get the same results. Look around. Is that what you want? I didn't think so.
Why not feel the burn on the first rep?
Think about it - if you do 15 reps and you only feel the burn on the last 3, then you're wasting 80% of your reps. If you rest for a minute between sets then you're wasting a whopping 90% of your workout time. It took me a long time to figure this out because like most people I was caught up in gym-fitness dogma. But the day I figured it out was the day I started actually changing the shape of my body and seeing the results I wanted to see in the mirror.
Why not make every second of every move count?
Are you still waiting until the 13th rep to feel the burn? Why are you wasting so much time and effort - you can never get it back. Get out of the gym and break through the limitations placed on you by others. I guarantee you will feel the burn on the first rep with these palm tree hacks, and your muscle definition will go through the roof.
- First learn to support your bodyweight by engaging your deep core muscles and placing both hands on the tree with shoulders in hyperextension.
- Stabilize your core muscles so your body doesn't twist, then remove one hand and reach as far back as you can, lengthening the psoas (deep core) and the abdominal muscles.
- When you are comfortable and stable (no twisting or wobbling, then you are ready to walk your hands further down the tree.
The Power Move
The power move is reaching back, allowing gravity to eccentrically contract your abs and deep core. You will definitely feel the burn of this one on the first rep because of the massive volume of muscle fiber involved.
As you reach back beyond the tree with the free hand, and press your bellybutton forward, you eccentrically lengthen the deep core muscles (psoas) to lengthen the side view while you stabilize your core against the the twist of gravity by powerfully activating the obliques and serratus muscles.
See all those lines and the serrated pattern along the ribcage from the side view? That's exactly what you're sculpting with this move.
Learning to push your own limits
Here is an easy way to start pushing your limits every day - walk your hands down the tree. As your hands move downward, you intensify the end-terminal eccentric contraction of the deep core muscle and the abdominals, which lengthens your side view and defines those lines you want to see in the mirror.
As you drop lower, arch your back and press your bellybutton toward the sky. When you feel that you have reached your limit, tighten your core muscles and walk your hands back up the tree.
Why not feel the burn throughout the whole move? Walking your hands down the tree maintains an intense end-terminal eccentric contraction of your core muscles - once you feel it you'll never go back to standard crunches.
Looking Great Naked isn't Magic ... It's Science
If you can't dance naked in front of a mirror 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.