Tree backbend maintains an intense eccentric core and abdominal contraction throughout the entire move. Once you feel the burn on the first on you'll never go back to standard crunches.

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.

Tree Backbend: The Ultimate Quick Core-Shredder in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

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.​

Tree Backbend

  1. First learn to support your bodyweight by engaging your deep core muscles and placing both hands on the tree with shoulders in hyperextension.
  2. 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.
  3. When you are comfortable and stable (no twisting or wobbling, then you are ready to walk your hands further down the tree.
The tree backbend allows you to extend the free arm way back behind the tree, adding a twist to the deep core and maximally lengthening the psoas.

The tree backbend allows you to extend the free arm way back behind the tree, adding an eccentric twist to the deep core as it works against gravity, while maximally lengthening the psoas

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 serratus for maximum shred

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 serratus for maximum shred

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.

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

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

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.

Tree Backbend: The Ultimate Quick Core-Shredder in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

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