It's also going to develop a rock-solid core as well tightening up your entire midsection and waist.

You probably know by now that crunches are NOT the way to get a flatter stomach.

 

This version of the plank cranks up the difficulty from the standard plank.

You're going to be doing the plank with one arm instead of two. The arm you're bracing on will be set perpendicular to your body, which is the reason I call this one a "hammer" plank (it mimics the hammer curl and you'll be exerting force against the ground with your fist, like a hammer).

And instead of setting the forearm in line with body and tilting so you're doing a side plank, you will instead be keeping your shoulders parallel with the ground, using your arm position to brace the core.

It's a VERY tough position and targets the obliques and deep muscles of the core strongly (the transverse abdominus, for example) by focusing on anti-rotation tension.

What that means is that you'll be exerting force to PREVENT rotation of the spine. This is a much safer way to target "rotational" msucles without actually rotating the spine.

When doing this one, you have two options...legs together or separated (I just did the legs-together version in the demo). Keeping your legs together will increase that torsion through the core. Setting the feet wide will make the exercise easier as part of the work that the abs should be doing will be done with leg stabilization.

Here's the position you will be in for the One-Arm Hammer Plank.

Notice how the arm is set and how my shoulders are kept square to the ground. This is the MOST important thing to note for the exercise...because if your body tilts up on it's side, it turns it into a Side Plank, which is a whole difference exercise. Don't make it easy on yourself :).

In order to maintain that shoulders-square position, you must exert force with your fist against the ground, which carries through the arm and into the core.

Hold until your position starts to break then set your other forearm down and switch arms.

Keep repeating this side-to-side sequence until you're unable to hold yourself up (with shoulders square to the ground) on either side.

This is a VERY challenging plank movement. To give you an idea of how hard it is, I can do a normal plank for about 4 minutes...I was less than a minute on this, even switching between arms.

You will feel this one from the moment you start it and it will develop tremendous anti-rotational core strength and stability, in addition to tightening the entire midsection and waist.

 

Train THESE muscles for a flat stomach...(not your six-pack abs)

As I mentioned above, crunches won't get you a flat stomach...

...neither will sit-ups...

...not any "normal" ab exercises you're thinking of...

And the reason those exercises won't work to flatten your stomach is because they don't work the DEEP muscles of your core that wrap AROUND your midsection like a corset.

The six-pack abs run vertically on your body...so doing crunches to flatten your stomach is essentially a waste of time.

That's why I was really happy to see THIS...

It's an [almost] free DVD that gives you the unique exercises you need to really work those deep core muscles that actually WILL flatten your stomach (just cover shipping and the DVD will be sent directly to your home).

When you work these "corset muscles," they automatically tighten up your waist and flatten your stomach all day long...they can even help improve your back pain by giving you an "internal back support brace."

Grab your copy of this stomach-flattening DVD here...

There are some really cool exercises in this program...stuff I've never thought of and that you can do at home, whenever you like.

The DVD is put together by Dr. James Vegher, who I've actually talked to and interviewed in the past. He's a doctor of Physiotherarpy and is one of the "go to" guys on the West Coast for patients who have exhausted their options for healing through physio.

Honestly, I was VERY impressed when I did speak to him...he really knows his stuff and his methods made total sense to me.

100% you'll get results from this DVD.

If a flatter stomach and less back pain sounds good to you, click here to get started now.

Nick Nilsson
The Mad Scientist of Muscle

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