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Longevity Smart Moves: Six-Pack Abs

My focus is not on weight loss or physique…but both are pleasant “side-effects” of my training methods. Know that if you want to achieve a particular “lean” look, your diet is KEY.

There is NO amount of AB work, NO “secret” ab exercise, or dare I say “cardio” that will give you six-pack abs if your DIET isn’t dialed in. Sorry:(

Most of what mainstream fitness sells as “core exercises” are not only unnecessary but dangerous. There are far better ways to strengthen your core.

And “Core” is NOT an anatomical term (you won’t find it in any anatomy book). It’s actually a very large percentage of our body’s musculature. Think knees to shoulders…and optimally functional in a “STACKED” position. Keeping it strong is vital to the overall function of our body.

If you like doing hundreds of crunches and sit-ups, go for it. But that’s not going to help you build the strength and stability necessary for whatever activities you’re into.

This is a very important distinction because it will help you decide what actions you need to take in order to reach your goals.


- Comfortable/Clear space - Something for head/neck

Now, the question you need to ask yourself is... What body type are you?

🤸‍♂️ Loosey-Goosey: Joints are just SUPER LOOSE

🏋️ Super Tight: Just feel STIFF all over

Both bodies are completely NORMAL... We just need different things when it comes to selecting the best exercises for our build.

Once know your body type, now BREATHE like this:

🤸‍♂️ Loosey-Goosey: Sighing exhale (fogging a glass) 🏋️ Super Tight: Pursed Lip exhale (blowing out birthday candles) Moving well means maintaining a “STACKED” position…head, over shoulders, over hips. If you haven’t moved in a while or are new to it, start here: Daily Practice for YOU 👉🏻

Here’s a smart, simple, and effective approach to building the attributes you need, based on your body type, to move and feel better every day. Check it out:

🤸‍♂️ Bear Knee to Chest:

- Start on all fours (knees under hips/hands under shoulders)

- SUBTLE TUCK of your hips (NO hunching!)

- FULL MOUTH EXHALE (SIGHING): Push the ground away. GET ABS!

- Lift knees off ground (Hovering above the ground).

- Bring the same side knee to elbow (EXHALE!). Return to start (INHALE!)

- Alternate and repeat: 6-8 reps/side x 2-3 rds

🏋️ Leg Lowering:

- Start on your back

- SUBTLE TUCK of your hips (NO arching!)

- FULL MOUTH EXHALE (PURSED LIPS): Reach legs/arms long. Feet flexed.

- Lower 1 leg (EXHALE!). Return to start (INHALE!)

- Alternate and repeat: 6-8 reps/side x 2-3 rds

🥳BONUS Move:

Deadbug Hold: NASAL ONLY breathing (Exaggerate your NASAL EXHALE!) x 2 min

My motivation in building a strong core is a means to an end really. I want to be able to do what I want to do and love every day. And I coach with that goal in mind for my supreme clientele as well:)

Try this as part of your warm-up/cool-down for your activity of choice or on a recovery day.

Lmk how it goes!

Dedicated to your health and longevity, Mike

P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.

If you know someone who would benefit from this newsletter, please feel free to forward them this email. Let's help others start to feel better and get back to doing the things they love to do! To sign up for my newsletter, please click HERE.


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