The Myotatic Crunch Framework
Effective Ab Exercise
The Myotatic Crunch Framework is an effective ab exercise that targets the rectus abdominis muscle. It involves using a BOSU ball or Swiss ball to perform a crunch exercise that leverages the fully stretched position and the resultant reflex for a stronger contraction.
- Use a BOSU ball or Swiss ball to perform the exercise
- Leverage the fully stretched position and the resultant reflex for a stronger contraction
- Target the rectus abdominis muscle
- Get into PositionGet into position on the BOSU ball or Swiss ball with your arms stretched overhead.Pro tipMake sure to keep your arms behind or next to your ears for the entire exercise.WarningMake sure to start with a weight that you can handle and gradually increase the load as you become more comfortable with the exercise.
- Perform the ExerciseLower under control for 4 seconds until your fingers touch the floor, then pause at the bottom for 2 seconds and rise under control to the starting position.Pro tipUse a weight that allows you to complete 10 repetitions with good form.WarningMake sure to avoid arching your back or straining your neck.
Timothy Ferriss's Experience
Timothy Ferriss used the Myotatic Crunch Framework to get visible abs in just three weeks.
OutcomeHe was able to achieve his goal of getting visible abs.
Using the Wrong Weight
Using a weight that is too heavy can lead to injury or poor form.
The Myotatic Crunch Framework was developed by Timothy Ferriss as a result of his analysis of common attributes in exercises that hadn't worked for him. He found that the shared feature of all the dominant exercises was that they used no more than half of the full range of motion of the abdominals.
Source · BOOK
The 4-Hour Body An Uncommon Guide to Rapid Fat-Loss