Have you ever seen one of these?
That’s a sasquatch sighting and for many, you may actually see a sasquatch before you reveal your own set of these:
Those are my abs. I don’t need to tell you that I’m 51 (that picture was taken when I was 50, but trust me, my abs look the same).
I have access to the best of the best in fitness, and one dude that knows his stuff when it comes to abs is my friend, Tyler Bramlett. Take a look at his 3 minute ab progression below…
Guest Post
By Tyler Bramlett
You’ve probably heard by now that when it comes to ab training, sit-ups and crunches are outdated and can even be dangerous, right? The scientific research even backs this up by telling you that repetitious flexion and extension of your spine can cause disk herniation and nerve damage. Even worse, since exercises like sit-ups and crunches mainly target the vertical running rectus abdominus muscles, the reality is that overdoing exercises like sit-ups and crunches can cause muscle imbalances which ultimately limit your strength and will limit the results you are able to get from your workouts.The good news is, the latest research tells us that your abdominal muscles serve a very different purpose then we originally thought.
You see in years past, the fitness industry claimed that the purpose of your abs was to flex, extend and rotate your spine. While your abdominal muscles can certainly accomplish this task, recently we’ve discovered this to be FALSE!
The real purpose of your abdominal muscles is to RESIST flexion, extension and rotation of your spine while still being limber enough to protect it.
These findings have led us to approach ab training from a completely different angle then just a few short years ago. In fact, I’m about to share a challenging ab workout with you that seems so simple in nature, but will leave your abs screaming in agony. And the best part is, it will only take you 3 minutes or less to do.
This workout uses what I refer to as Micro Progression Technology. What this means is that every time you repeat this workout, your goal isn’t to make rapid and huge changes but rather to make seemingly unnoticeable shifts from your last workout that over the course of the next 5, 10 or even 20 workouts leave you with stronger and flatter abs without the fear of injuring your back and never having to worry about a plateau again.
All you have to do to complete this ab challenge is do the first exercise for 30 seconds using perfect form. If you complete all 30 seconds with perfect form, immediately and without rest move to the second exercise. Hold this exercise for 30 seconds again with perfect form and if you are able to complete all 30 immediately move onto the third exercise.
Continue in this manner until you either complete exercise 6 or cannot hold the exercise with perfect form any longer.
NOTE: The most important thing about this routine is your ability to do these exercises with perfect form as described, paying close attention to the abdominal activation techniques outlined in the first exercise. If you lose the ability to hold the exercise with perfect form, stop your set immediately and rest a minimum of one day between repeating the workout.
The next time you approach this workout, your only goal will be to get 5 seconds further then the last time you completed it. Remember that small steps consistently done over time produce HUGE results.
Ok, let’s get you started on this workout…
#1 – Kneeling Plank
Place elbows on the ground about shoulder width apart. Press your elbows and palms firmly to the ground. Your shoulders should be right over your elbows. Place knees on the ground to use for support in keeping your body off the ground. Keep your core tight, squeeze your glutes and generate tension in your pecs and lats by squeezing (not actually moving) your elbows towards your opposite knee. Don’t lose this core activating tension during the hold. Hold this position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.
#2 – 1/2 Kneeling Plank
From the kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring one leg straight while the other remains kneeling and drive the toes of your straight leg into the ground.
Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips outlined above and if you are able to hold it with p
erfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.
#3 – Plank
From the 1/2 kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring both legs straight into the full plank position.
Hold this positio
n for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.
#4 – One Leg Plank
Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg about 3″ off the ground while you drive the toes of your planted leg into the ground. Make sure to keep your hips parallel to the ground.
Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.
#5 – One Arm One Leg Plank
Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg and the opposite arm about 3″ off the ground while you drive your planted toes and elbow into the ground. Make sure to keep your hips parallel to the ground.
Hold this position for 30 seconds (15 seconds each side) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.
#6 – Superman Plank
Finally, if you were able to hols the one arm one leg plank with perfect form for the whole 30 seconds, bring your hands into a push-up position and walk them out as far as you can. Press your palms and fingers firmly to the ground. Think of pulling down on the ground to activate your lats. Squeeze your glutes and keep your core tight.Hold this final position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form for the whole 30 seconds, give yourself a high 5!
Give this 3 Minute Micro Progression Ab Workout a try and if you like the idea of using micro progressions in your ab workouts that will take you from zero to 6 pack abs then be sure to check out the new ab training system designed by myself and renowned physical therapist Dr. James Vegher.
=> Learn More About Micro Progression Technology For Your Abs By Clicking Here
