Written by Travis Bradbury. Connect with me on G+
The most effective way I got the abs I wanted was NOT done laying on a flat mat on the ground doing crunches. I didn’t get the strongest core I’ve ever had in my life by doing straight elbow planks on the ground. And, I didn’t get Roman statuesque muscular hips by doing bicycle crunches on the ground. I did however get all three of these by doing one single exercise I created because I was sick and tired of wasting my time and energy with the previous three, getting nothing from them.
The exercise I created for myself is a 3 step intense combination of crunching, holding static core strengthening positions, and twisting to hit all of the target areas. All of these I did in a series on a declined bench press, while i was holding a medicine ball. I focused on my abs as I would any other muscle in my body, I worked them out lifting weight besides my own body weight. Here’s how i made my entire core, abs, and, coined by my girlfriend, hip “sex lines” one continuous solid muscle, and saved a lot of valuable time and effort… well actually scratch that, it takes a lot of effort as you will see when you try it, but I still saved a lot of time and got amazing results.
“The Static Weighted Rippin and the Tearin Crunch” are.
Set Up: I sat on the declined bench about 6-7 notches up, with 25 lbs. medicine ball in hand. (started with 15 lbs. and moved to 25 by then end of week 2)
1. Fall straight back down along the declined bench holding the medicine at your chest. Stretch your abs out completely making sure that your back is straight and not touching the declined bench. When your completely stretched back along the decline bench, and your head is at the bottom of it, push the medicine ball out in front of you, holding it slightly past your head with arms outstretched in front. When in this position HOLD IT FOR 3 SECONDS. This is the most important part because it strengthens your core. After you’ve held it for 3 seconds, do a full crunch, still holding the medicine ball above your head, back up to the top of the decline bench. Bring the medicine ball down to chest position.
2. Now fall to the right side, turning your body 90 degrees at the hips, holding the medicine ball at your chest, and twisting your abs. When you’re fully turned to the side and outstretched down along the declined bench, push the medicine ball out to in front of you. It should look like your turned completely to the right on bench and holding the medicine ball right in front of you with outstretched arms to the right side of the bench. Hold the ball out in front of you again for 3 seconds. The focus in this position should be on the twisting of your abs and holding them in that twisted, ripped position. After the 3 seconds let the weight of the ball carry you as far down as you can go, stretching the sides of your body and abs, without touching the bench, and lift your body and outstretched arms holding the ball back up to the top with the strength of your abs. When doing this side sit-up you should really feel the stress everywhere in your abdominals, but really focused along the muscle in front of the hip bone. This sit back up from the side is what gives you your “sex lines” along your hips. When you reach the top of the declined bench, pull the medicine ball down to your chest and fall directly over to the other side, holding your abs engaged during the twist over.
3. Repeat the same process on the other side, turning, stretching back along the decline bench, pushing the medicine ball out in front of you, holding for three seconds, and lifting the weight back up from the bottom with the strength of your abs.
After you’ve completed this series of 3 positions, 1 rep is complete. There are 4 reps that complete one set of this exercise. So you have to complete the above series 4 times before you can rest for 1 min. Believe me, you’ll need the rest. After the rest period, I repeat the process 2 more times, totaling 3 sets.
Take care, love