0-6 Pack Abs Phase 1 &2 – Tyler Bramlett

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0-6 Pack Abs Phase 1 &2 – Tyler Bramlett

The 3 WORST Exercises For A Flat Belly…

Don’t want to watch the video?

Read the transcript below…

Hey there Coach Tyler here from WarriorMade.com. And today we’re gonna share with you…

The 3 WORST Core Exercises! And…

I’ll give you a unique core exercise called “the oyster” to help you get the best results! Even better…

You’ll never have to set foot in a gym as this exercise require ZERO equipment, take as little as 7-seconds to do and is so simple, a baby can do it!

I know this may sound a bit ridiculous, but it’s true! In fact…

Just a few minutes from now, I’ll share with you a personal story about how I discovered these unique exercises. And…

I’ll even show you a picture of my baby girl doing these exact exercises that can heal your aches and pains and make your belly look leaner without strenuous workouts or complex diets. Also…

You’ll learn about the “micro progression system” that you can use to see amazing results. This way…

You’ll have a step by step roadmap to strengthen your core, fix your aches and pains, improve your posture and flatten your belly. But first…

The first thing you need to do is make sure you AVOID these 3 exercises at all costs….

Exercise #1 – The Plank

The first exercise is probably the second most popular core exercises in the world. And while it is a great exercise for already fit people, it can be one of the worst exercises for people who don’t already have a strong core and perfect posture!

99% of the time when I see people doing the plank, they’re doing it wrong! The main thing I see is that they’re arching their lower back which removes the pressure from your core muscles and places it on your spine and hip flexors. When this happens…

You are NOT exercising your core muscles at all! Instead…

You’re risking getting an injury in your lower back, hips or knees. So…

I recommend that you avoid doing any sort of plank until you properly reactivate your core using the exercises you’ll learn about today.

Exercise #2 – The Pushup

The reason you should avoid doing pushups is because any time you put your body in a horizontal position you put strain on your core. And, if you have good posture and good control of your core muscles, you can get great results and build amazing core strength while doing pushups. However…

As you now know, when your core isn’t strong enough, you will likely arch your lower back while doing pushups which again can cause an injury in your lower back, shoulders, hips or knees. Which is why…

I recommend avoiding push ups until you are able to retrain your core muscles to function the way nature intended.

Which brings me to perhaps the most popular core exercise in the world…

Exercise #3 – The Crunch

Whenever I see someone doing the crunch, I cringe! You see…

Most people have the tendency to stick your chin out, and excessively round your upper back while doing crunches which can dramatically worsen your posture. When this happens…

There’s a very good chance that you’ll strain the muscles around your neck and shoulder blades which means you risk getting an injury in your upper back, neck or shoulders. And…

At very least, you’re tightening the muscles around your neck which are already extremely tight for most people. So…

Please, please, please avoid crunches at all costs, ok.

By now, you’re probably wondering why we’re telling you to AVOID 3 of the most popular exercises if you really want a flat belly, right?

Well… the real reason is because after years of working with clients 1 on 1 we’ve realized that the vast majority of clients that we’ve trained have core muscles aren’t functioning properly! Literally…

The muscles of your core don’t operate the way nature intended them to. So, whenever you exercise or even when you diet, you probably won’t see any noticeable results in how your belly looks. And…

You may even notice any aches and pains you have getting worse! This can happen for several reasons…

First, if you sit more than 3 hours a day, you can unknowingly shorten the muscles of your core causing bad posture. Even worse…

If you find yourself leaning to one side while sitting, you can shorten one side of your core muscles making them “overactive” while you lengthen your core muscles on the other side making them underactive.

This causes what Dr’s. refer to as upper cross syndrome and over time can lead to severe scoliosis, bulging disks and even nerve problems!

Another common reason your core muscles could be broken is due to an injury or surgery. You see…

When you get injured or you go through any type of surgery, your body changes the way you we’re naturally meant to move. For example…

If you hurt your right knee, your body will turn off it’s connection to the muscles of your right leg and send more “juice” to your left leg.

This made perfect sense 10,000 years ago when hurting your knee could mean the difference between you escaping from the Lion or getting eaten alive! However…with the medical advances of today, Injured joints can be fixed. So…

Why is it that injuries continue to cause pain?

It’s because the injury caused your body to move differently to compensate for that injury. When this happens, your core, which is the center of your body adjusts and causes a permanent and potentially damaging change in how those muscles are used!

This type of core dysfunction is extremely common and makes it impossible for you to strengthen your core, improve your posture, get rid of nagging aches, pains and injures or get the results you really want. The good news is…

This is not your fault…Very Few People Know About This and even fewer know how to fix it!

Which is why I’m happy you’re learning this now. You see…

The “trick” to getting the results you want, is knowing The RIGHT Exercises to do in The CORRECT Order!

For most people this means starting you out with therapeutic exercises that can help you reactivate your core first so you have a strong foundation to build on and can avoid getting injured. And…

As we promised, before this article is over, I’ll show you an example of one of the best therapeutic core exercises called “the oyster” that I learned from one of the top Dr’s. Of Physical Therapy in California! But first…

I’d like to share with you a short story, about how I discovered the therapeutic core exercise that you are about to learn. It’s a pretty intense and personal story that I like to share with you. That’s because as strange as it may sound…

I wanna share with you how this little baby girl…

Led me down a path to discover a series of Dr. Created exercises that can help people like you flatten your belly and fix your aches and pains in just 23-seconds!

It all started the day my daughter was supposed to be born…

I’ll never forget the look in the midwife’s eyes as she said to me…

“There’s nothing more I can do…We need to get her to the hospital!”

It took me a moment to realize the gravity of the situation I was in…

…after my heart finished skipping a beat, I rushed to my wife’s bedside, scooped her up and carried her to the car where I drove her directly to the hospital for emergency treatment!

As I drove in a frantic daze, I could only think about the safety of my wife and our poor innocent unborn child. Then out of nowhere…

My wife began to emit a scream of pain so bone chilling, my mind wondered if either of them would survive the day!

As soon as we got to the hospital my wife was rushed into a hospital bed.

I waited by her side, admiring how strong she was throughout this whole process. However…

As the minutes turned into hours…

The baby inside my wife Refused To Come Out!

I began to recognize a similar look on the faces of the doctors and nurses that I saw in the face of our midwife…

The same look that started this story when she said, “there’s nothing more I can do.”

The doctor told us that we were running out of options and they would be rushing her back for emergency surgery!

I had never seen my wife so deflated, so filled with pain and sorrow. And yet…

I too was helpless, completely unable to do anything for her situation. All I can remember about that moment was…

The intense emotional pain that’s now scarred in my mind 🙁

She was wheeled into the Operating Room where I was able to join and support her through the birth of our child. Or…so I thought…

While I stared deeply into my wife’s eyes, I felt a tug on my arm from the nurse…

She pulled me aside to tell me that the severity of my wife’s condition had worsened! That…

For some reason…

The local pain meds they gave her were not working!

They would have to put my wife under general anesthesia for the full operation! And…

I was not allowed to join her or see the birth of my first child!

I broke…

As I paced the hospital hallway, alone at 1am in the morning, I was not comforted by my google search of C-sections. All the websites I found talked about…

How it takes weeks to recover from! And…

All of the MAJOR issues that can happens after you undergo major abdominal surgery! Things like…

Back pain, abdominal separation and even digestive health! Even worse…

I discovered that C-sections caused more than half of the total pregnancy-related deaths!

My heart pounded in my chest, palms sweaty, trembling with anxiety, I lost my grip of my cell phone that I was using to frantically search for answers…

…to this day I’ll never forget that sound…

The sound ringing in my ears from the glass on my phone shattering on the ground. And…

I couldn’t help but feel, that this, was a metaphor for my life shattering around me!

Standing there, my cracked phone staring back at me, my thoughts turned darker than they’ve ever been! Then…

All of the sudden…

The doors slammed open, and the cry of a newborn rang through the halls!

The nurse turned to me and said, “It’s a baby girl! And your wife is recovering just fine!”

Every time I think of that moment, I thank God for keeping my family safe and delivering my beautiful baby girl to me! And…

While the birth of my little girl is always difficult for me to share, you’ll learn in a sec why it’s so important for you to hear this story. Also…

For good measure, and to show you that everything turned out alright, here is a photo of my family with my beautiful baby girl, happy health and most importantly…alive!

Now…You’re probably wondering…

How does this story have anything to do with you slimming your waistline and flattening your belly, right? Well…

This seemingly tragic event, ended up leading me to Dr. James Vegher!

You see…

After my wife went through her unexpected C-Section, she had a hard time recovering. She constantly got injured and was never able to lose the baby belly. All because…

Her abdominal muscles stopped working correctly! Which…

Caused her belly to look different, in a way that made her feel very self‐conscious. Even worse…

No exercise she did helped her recover her previously flat belly!

Not planks, not crunches, nor sit-ups or any other exercise that she tried worked. In fact…

When she tried these exercises, all that happened was her back and neck started hurting all while her abs didn’t even feel like they were working. So…

I started looking for people who were having this same problem and it turns out that she was not alone. As I researched her issue I found people in all walks of life suffering from the same problem.

No matter how strict they were with their diet or how much the exercised, their belly never seemed to change. So…

I set out to find a reason why and a method to help her fix it.

Along the way, I learned one powerful truth that nobody is talking about. You see….

“Muffin tops”, “pouch bellies”, and “beer bellies” that you might be suffering from are NOT entirely caused by excess fat. Nope!

Instead…

A belly that sticks out is caused by a dysfunction in your core muscles where they stop working correctly. And…

the horrific results is…

Your waist and belly growing, your back aching, your posture slipping and your core strength slowly vanishing making you feel older and more fragile!

Lucky for you… I found a solution to this problem!

You see…

After extensive searching, I came across a brilliant Doctor of Physical Therapy named Dr. James Vegher!

A man with over 20 years of practical experience in the difficult field of Neurologic Rehabilitation and who specialized in helping people who have postural dysfunction to reactivate their core muscles to function the way nature intended. What this means is…

Dr. Vegher is NOT your ordinary Physical Therapist!

In fact, he’s discovered and perfected a series of unconventional ab exercises that are the perfect foundation for people like you who aren’t happy with your belly or core.

Exercises that completely re-educate the muscles of your core, shrinking your waistline and flattening your belly fast! And…

I’ll be the first to admit…that…at first glance, the exercises Dr. Vegher teaches made me a bit skeptical! In fact…

The exercises looked way too easy and there was no way these simple exercises could be the solution that my wife needed to fix her baby belly!

However…

That skepticism disappeared after I saw the results my wife got!

Within days she mentioned feeling her core muscles working differently.

The neck and back pain she had been suffering from had disappeared. But most of all…

I could see her confidence coming back because she was happy with how she was looking in the mirror again. What’s even more amazing is…

She was not alone!

I started hanging around Dr. Vegher’s clinic while my wife was working with him and I got to meet a few of Dr. Vegher’s patients! Overall, his clients raved about:

fixing neck and back pain, relieving digestive issues, toning their core muscles, improving their posture, eliminating achy hips, knees and shoulders and finally being strong again! However…

What blew my mind is…

The outcome of a slimmer waistline, flat belly and even building toned flat abs was only a side‐effect of Dr. Vegher’s routines!

Everyone came to him to fix their posture and pain problems but walked away with a flatter belly. Which made me think..

How can exercises that are so simple to use, be so effective? It challenged everything I had done as a personal trainer. Because…

To me, more, harder, faster was always better. So…

I asked Dr. Vegher if he would teach me about why this so well and his answer made me realize how brilliant he really was!

He taught me the 2 BIG mistakes people are making that keeps them injured and prevents them from losing fat…

MISTAKE #1: You Have The Wrong Connection

He said to me…

“Tyler, early in my career I identified the 2 major mistakes that every workout enthusiast, fitness magazine and personal trainer are making…

The first mistake is that most of the population is actually suffering from what’s called core dysfunction. Which means…

Instead of their core muscles working together as a team, they battle each other or simply don’t help at all.

Can you imagine a sports team where only ⅓ of the players listened to their coach, ⅓ of the player ran around frantically with blindfolds on and the last ⅓ refused to do anything at all?

In most people, this is how the muscles of their core are currently working. And…

Unfortunately…this can cause: Bad posture, back pain, abdominal protrusion, pain in other major joints like your neck, hips, knees and shoulders and even bad digestion!”

This is what my wife had been suffering from!

Her core stopped working and as a result, her belly protruded out even though she was already relatively lean. And…

In the process, she developed poor posture Which…

Led to chronic neck and back pain any time she tried to exercise. You see…

The muscles of your core are the foundation to every movement you make!

Literally…

When you reach to grab a cup of coffee, the first group of muscles to fire is your core. When you roll out of bed in the morning, your core is first to function. At least…

That’s how it’s supposed to work.

But since you’ve watched this far, I suspect that you may be thinking that your core isn’t functioning properly either, right? Well… Even worse…

When your core muscles aren’t working properly, you’ll never get a flat belly. No matter how many core exercises you do! And…

Even regardless of the diet you follow! In fact…

Dr. Vegher explained to me how doing conventional exercises to strengthen your abdominal muscles like planks, and crunches have ZERO effect on normal people like you! And…

Can actually increase your waistline, worsen your posture and make any existing aches and pains you may have hurt even more! I’ll share why in a sec, but first I just want to make sure you understand that…

I’ve spent my entire life studying fitness, and this was the first time I’ve ever seen this information!

But that was only the first major mistake…

After Dr. Vegher finished talking about how the majority of people walk around with a core that doesn’t work properly, I asked him…

“So…if a broken connection to your core muscles is the first mistake, what’s the second?”

Then…

He taught me the second BIG mistake that you’re probably making right now…

MISTAKE #2: Conventional “Core Exercises” Can Cause Pain, Injury And Make Your Belly Stick Out More!

Here’s exactly what he said to me…

“The second mistake is that everyone performs the wrong exercises all while thinking they are strengthening their core. When…in reality…

You are actually making things worse!

Think about the analogy I used above…

The one about the sports team where only ⅓ of the people on were listening to the coach. Now ask yourself this question…

If all that coach did was train the ⅓ of his team that listened to instructions, would they ever really get better?

Maybe a little, but the real thing he should be focusing on is teaching the other ⅔ of his team to listen to instructions, right? Well…

Most fitness “experts” focus on doing direct core work like crunches and sit‐ups or…

Sometimes what they call functional core exercises, like the plank or pilates based floor routines. And…

Much like the sports team above, what these exercises do is help strengthen the ⅓ of your core that’s functioning properly. Which…

Can end up causing more dysfunction in the long run! The reality is…

Simply changing from one ab exercise to another will NEVER work if your core muscles aren’t working properly!

Instead…I take an entirely different approach! You see…

When I studied the science coming out of Europe surrounding how to reactivate your core, I learned something amazing…

Deep down…inside your human DNA…

Is an exact sequence of exercises that your body must go through in order to function properly. You see…

From birth, your body was designed to go through a series of “movement progressions” that will lead you from crawling to standing, to walking and eventually running. The problem is…

When you get injured, when you sit hours a day or even when you suffer from feeling self conscious…

Your core muscles adapt as a way of compensating for the injury or postural dysfunction. And…

When your core stops functioning properly… The only way to reactivate it is to use THESE primal exercises in a specific sequence!”

Yep…

If you’ve tried exercising to flatten your belly in the past and failed. Then it’s because you used the wrong exercises. That’s because…

99% of the core exercises recommended to you, target a muscle group called the rectus abdominis.

This muscle group runs vertically on your stomach and are the muscles you see when someone has a flat belly or a 6 pack. However…

Since the muscle fibers run vertically, exercising this muscle group can actually cause your belly to stick out more, and does nothing for fixing a broken core. In fact…

You might have even seen a man or a woman who has excessively exercised this muscle group and thought to yourself that they look bloated, even though they are very lean. Overall though…

I think we can both agree that this is not a good look! But it does prove…

That you can become lean and still not have a flat belly. So…

What muscles should you be trying to target to reactivate your core? Well…

Dr. Vegher taught me that there is a group of muscles deep within your core called the transverse abdominis and the internal obliques.

And…

These deep core muscles have muscle fibers that run horizontally. What this means is…

As these muscles get strengthened, your waist actually shrinks!

Even more…

Due to the fact that the internal obliques point slightly upwards, you’ll even notice a lifting effect on your belly when you activate these muscles. And the best part is…

The exercises that target these core muscles, like “the Oyster” that I’m gonna show you are so easy a baby could literally do them! And if you don’t believe me…

Let me bring you back to my little baby girl so I can explain why she is such a big part of this discovery. You see…

After meeting Dr. Vegher, seeing what he did for my wife and learning about the science behind why he chooses specific movements…

I experienced an eye opening “ahh-haa” moment that brought everything together…

I was watching my baby girl on her back…

I was thinking about the conversations Dr. Vegher and I had earlier in the week, when…

Out of nowhere my baby girl began doing the EXACT exercises in the EXACT order Dr. Vegher had described!

Her primal brain was activating her core muscles right in front of me!

She had started going through a predictable series of movements that every human being goes through at birth that activates their core and eventually allows them to roll over, crawl, walk and run.

Dr. Vegher took these same movements, developed a system of teaching them and used them on men and women of all ages to help them reactivate their core muscles and see nearly miraculous results!

It was so simple, but no one seemed to know about it, except Dr. Vegher!

At that point I realized…

These basic movements done in a specific order were the key to helping people like you to activate your core so you can get the belly flattening results you really want…

…All while improving your posture, dramatically increasing your core strength and fixing your back, neck, hip, knee and shoulder pain!

Now…

I’ll admit that after Dr. Vegher showed me this exercises and the others that we are gonna teach you, the only thing I could think about was how I was gonna share these unique core activation sequences with more people like you! And…

At first, I arrogantly thought I would be able to learn everything Dr. Vegher had to teach and I would then teach it to you myself. After all…

I’m a very well known personal trainer who charges a minimum of $1,500 month for my coaching. So, I figured that I’d be able to teach these unique exercises pretty easily. However…

After spending a lot of time Dr. Vegher, I quickly realized that…

There would be no substitution for the real thing!

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