In a good way...

So, the abdominal plank is one of the most effective
"basic" abdominal/core stability exercises you can do.

And if you're not familiar with it, I'll be brutally honest...you
have no business doing the plank variation I'm about to
show you ;).

Seriously.

This exercise is a standard plank done WHILE using two
bands looped around your feet and elbows that are trying
to pull your body in two different directions...literally trying
to rip you in half, as I mentioned.

So yeah, if you're not familiar with the standard plank,
you can see why you'd want to start with THAT before
trying anything like this.

First, you'll need two bands. if you don't have bands, I
highly recommend getting some...they're GREAT training
tools...here's the source where I get my bands.

They'll fit easily into a gym bag, too, so you don't need to
rely on your gym getting some.

You'll also need two solid objects to anchor them around
(you'll see in the video the mistake I made with this!).

I'm using the cable cross-over machine because the
distance was perfect. If you have one solid object then
a heavy bench that you can move into position for the
right distance, that could work, too, especially if you get
somebody to sit on that bench to weigh it down.

You don't need to hitch the bands on...just loop them
around so you have two loops for your feet and elbows
to go into for the exercise.



Set your feet in through the band ends first.



Crawl forward until you get some tension.



Now lay flat on your stomach. This is so that you have your
hands and arms free to get the other set of bands into
position.



Grip BOTH halves of the bands in one hand so you
stretch them equally to get them into position. If you put
one elbow in first, pulling on one end, the band halves
will likely end up uneven when you put the other elbow
through.



Put your elbows in through the band loops.



Now get your hips off the ground and HOLD that plank
position for as long as you can.



While you're holding the plank (which works your deep
core muscles as stabilizers), you're also getting DIRECT
resistance on the rectus abdominis muscle (six pack abs).

Developing the rectus abdominis resistance is CRITICAL
for making your abs "pop"...and is really the key to
seeing them even at higher bodyfat levels. When they're
developed, just like any other muscle, they are more
visually obvious.

Hold this band-resisted plank for as long as you can, then
release the band tension and you're done!

This is a GREAT total-abdominal exercise that hits the deep
muscles of the core, to help tighten up and flatten
the stomach.

It also hits the "superficial" muscle (the rectus abdominis)
with direct isometric resistance (no repeated spinal
flexion like you get with crunches, which can be
damaging to your spine).

This one will challenge your entire midsection top-to-
bottom, inside and out!

I've also posted the video of this exercise on my YouTube Channel here.

---

Now, if you're interested in even MORE seriously
powerful abdominal training, I would highly recommend
checking out my friend and colleague, Tyler Bramlett's
page here:

3 Killer Ab Workouts that Are Done 4 Minutes Flat

He's posted 3 workouts (beginner, intermediate and
advanced) that will challenge you no matter what level
you are!

You can add these to the end of any workout and they'll
give you a complete ab workout in 4 minutes flat!


Nick Nilsson
The "Mad Scientist of Muscle"

------------------------------------------------------------------
http://www.fitstep.com/goto/11/ct-50-core.htm
http://youtu.be/RX3Y-J1zmj0
------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook fan page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestbodyweightexercises.com
http://www.thebestabdominalexercises.com

------------------------------------------------------------------