Transcription
Woo! Whoa! Already starting to burn here. And if you're doing these with me, if you're a pure beginner, here's what you're going to do. If you've got that granny flabby lower belly hang, you know what I'm talking about. The the excess fat, the flab, the the loose skin, and you're at wit's end. You've tried everything. You've tried all the crazy diets. You've tried all the the functional medicine allergy tests. You you're taking 26 different supplements. You've tried all the hard workouts. You've tried HIT. You've tried uh 20,000 steps. You've tried everything and it still seems to get worse and worse slowly.
Today, we're going to change that with the concave method. All right? It's two moves, gentle and safe. No beast mode, no no crazy dieting. As a matter of fact, I'm going to give you the nutrition plan part of this for free. So, stick with me here. And as we're wrapping up the exercise demonstration, I'm going to tell you exactly where to get the nutrition program. It's the Fusion Flex fitness nutrition framework so you never have to go on a wacky nutty diet ever again and learn how to eat properly that change in a way that changes your body, changes your internal health, and has you feeling incredible regardless of your age.
Now, I'm going to expl explain to you what the concave method is. Then I'm going to get on the floor on the mat here and we're going to get right into it. I'm going to show you what to do. You're going to do it with me or you're going to save it for later. Okay.
First and foremost, when we're looking at the midsection, we're not only thinking about the outer layer, okay? Because when we're talking about the convex versus concave uh positioning, here's here's what we're getting at. Convex is something that's curved outward. All right? Your belly is curved outward for several different reasons. Number one, you definitely got some excess fat behind the the skin layer. You've got probably loose muscles behind the fat layer. And then behind there, you've got visceral fat. And on top of that, you've also got the structural issue of the hips, the pelvic, the pelvic region, and the the lower part of the spine. When everything is pushing that way, you're going to have a belly that sticks out and it's going to accentuate and emphasize the excess fat and flab as well.
So, we implement the concave method. All right? And what the concave method does is it allows us to bring the the hips, the lower part of the spine, that that midsection part of the body back into proper alignment so that we're pulling the stomach muscles back toward the spine. So imagine the spine being here. So we're pulling the muscles back toward the spine. We're strengthening those muscles so they stay there. And in the process, we're also eliminating a lot of the visceral fat and the subcutaneous fat, which then gives us at least a flattened look or a concave, which means curved in look. All right? So, I want you to think about that as we're doing this because it's not just about getting the fat off. It's about changing the structure of your lower midsection that is probably deconditioned, out of shape, and not properly aligned. Even if you've been working out, it's very likely that you've been doing the wrong workouts. You haven't been addressing things properly. But the cool thing is that's what we're about to do right now.
So, as I'm setting the cam up back here so you can see everything, I want you to tell me where you're tuning in from. And if you do want the Fusion Flex Fitness nutrition framework for free, I want you to post yes Joey in the comments. And as you post Yes, Joey, I want you to let me know where you're tuning in from. Let me know where you're tuning in from. And yes, Joey, if you want the free fusion flex fitness nutrition framework, you're also going to get the entire toned at home program for free so that you can pro progress beyond this because you're going to take this micro workout, which is two moves, and you're going to add this to the day one complete lower body pelvic region training session and mobility session. and the day two co-ed abs and core gentle and safe training session. All right, so post in the comments, yes, Joey, and uh let me know where you're tuning in from.
All right, first exercise. If you can't get on the floor, you can do this on your couch, you can do it on your bed, you could do it on a big chase lounge, wherever. So, find your spot. And if you can't do this right now, let me know in the comments when you're going to do it. If it's tonight, let me know tonight. Tomorrow morning, let me know. All right, so the first exercise, here's what we're doing. We're bringing the knees up. Okay, we want to we want to flatten the back. We don't want an arch where we can stick our hand under there. We want to flatten it so we can't stick our hand under there. All right, so the back lower back touching the mat. From here, we're doing what's called the slow crisscross crunch. Even though it's not really a crunch, it just sounds good. At the end of the slow crisscross crunch, I'm going to show you a few variations for beginners, intermediate, and advanced so that anybody who's watching this will be able to do it. And if you're unsure, run this video by your physician, your doctor, your OB/GYN, and get clearance. Lots of doctors refer their patients to me. My videos get shared with the medical community all the time because they're very safe and effective for people of all ages. All right, here we go. Crisscross crunch. You're we're going to start with the hands across the shoulders and the opposite elbow is going to the opposite knee as as the other leg goes out. So it's here and then we're slowly crisscrossing like this slowly. Notice I'm going slow here. You don't see me doing this, which you see uh tons of people doing on the internet and in the gyms every day. Don't move fast. It's a waste of time and it's not going to help you. We want to move slowly so that we're use actually using the muscles and not momentum. Momentum is your enemy. Slowness and controlled movements are your best friend because they're going to give you the results. So, we're going to give you a few more reps.
Woo. Whoa. Already starting to burn here. And if you're doing these with me, you know we're talk what I'm talking about. If you're a pure beginner, here's what you're going to do. You're going to keep your upper body down. You're not even going to move your upper body. It stays down if you're a pure beginner. And you're going to start this way right here. You're only going to be moving the lower body. But you got a major contraction here. First, notice the knees start in the up position. Back is flat. So, I can't even get my fingers to go under here. And we're keeping that contraction. First, we contract. Then, we extend. Keeping this contracted. And then we slowly switch. Keeping the contraction the whole time. I'm feeling this already. So, we don't need to do a 100 reps. We could literally do six, eight, maybe 10% because you're going to understand once you're doing this. Whoa. Okay, that's the beginner variation. The advanced variation, because the first one was the intermediate advanced is we can keep our fingertips here, not grabbing the back of our head and pulling on our neck, but here. And we're going to go here. Here. Here. The burn is real. That's why why I'm only demonstrating a few reps.
Now, the second move. This is super important because it's going to help us keep balance of the training of the midsection. Most people do not do this. Most instructors don't even teach this, but it's extremely critical to getting the results shortterm and long term or and it's this is great for improving your back. If you got a bad back, this alone might help you. So, we're going to get our heels out here, hands down at the side, and we're slowly lifting the glutes and the back and the midback up. And then we're coming down slowly, lightly touching the glutes and up slowly. Now, I'm going to give you the extreme beginner version of this in a minute. So, keep watching. Slight isometric pause at the top. Come down slowly touching the glutes. Now, la on this last repetition, we're going to hold. Check this out. We're holding. One 2 3 4 5 6 7 8 9 10. We're going to come down very slowly. Woo. This is good balance for the entire core and midsection. You want to start getting rid of that lower back fat, the the love handles. This is it right here. You do this, you're going to see what I'm talking about.
Now, if you're a beginner and you can't do this, you're going to bring your heels in toward you, closer to you, and you're going to do the same exact thing, but you're going to have more leverage because your heels and your feet are closer to you. So, you're going to do the same thing, four slow reps. Slight pause at the top before you come down slowly. And on your fourth rep, you're going to hold up top for 10 seconds, just like this. 10. Nine. Make sure your toes are pointing up. Don't keep your feet flat. Toes are up, heels are down, of course. Four, three, two, and one. And we're going to relax. All right.
Now, you're going to bring the knees up from here. Cross your legs. Pull your knees in toward you for a nice stretch on that low back. And as you're doing this, contract your deep core. Pull your abs in. Contract. And keep breathing. Keeping the contraction. And slowly keep the contraction. Let go of the knees. Reach the hands forward. If your neck is getting tired, bring one hand back like this for support and hold for 20 seconds. Keep breathing. Simple but very good. Wow. Deep, deep burn. Okay. Gently release. All right.
So that was one time through. As one time through gets easy for you, you can go two times through and then three times through. After that, you will want to combine this what with what's in the free program. So, as I'm going to go through these stretches here, I got a couple of stretches to do. I'm going to share the stretches with you because you're going to want to do these, too. I'm going to tell you where to get the free materials. Fusion Flex Fitness Nutrition Framework and the Toned at Home program. All right.
So, we're going to go from here. Lay down. One leg down, one leg up. We're slowly bringing this across. This arm is reaching the opposite way. So, this foot is going here. This hand is going the opposite way. And we let the body turn. What this is doing is it's helping our our recovery. It's helping our mobility, but it's also helping to loosen tight, stiff muscles, nerves, uh ligaments, tendons, fascia to allow your the the your the lower half of your midsection to come back into proper alignment so that it is not convex, but we get it to go more concave, curved inward, or at least flat, tight, and toned.
Now, that being said, we're going to do the other side. Let's say you make awesome progress, things are working, things are happening, but you still got that excess skin hanging off, and it's the last thing you want to take care of. That excess skin might just have to be surgically snipped, trimmed off, and tightened up. But the key is you don't do surgery first. You do the you do the training first. You get your body in proper good condition and then if anything else needs to be fixed that could be done surgically. But not only do you you improve your results entirely, but you're also doing everything in a much safer manner that's going to give you internal health, strength, and a fit-looking body while not trying to rely on say cosmetic surgery to give you everything because it simply cannot. It's great to add in after you've taken care of the proper internal foundation. Then co some cosmetic surgery can be simpler, but it works like magic when you've done the right foundational work first.
All right, here's what you're going to do for the Fusion Flex Fitness Nutrition Framework. I put a link in the description and a link in the first pinned comment. You can't miss it. When you go get that, you're also going to get for free the toned atome program so you could start training properly, safely, gently for incredible results that will blow away any wild gym program or crazy hit program. Trust me, I've been doing this a long time. Joey Atlas, master's degree, exercise physiology, private health and fitness coach to people around the world. Ooh, that reminds me. I've got 10 minutes to get on a remote coaching call on Zoom. So, I got to wrap this up. Any questions that you still have, post in the comments. And at least let me know where you're tuning in from and your most important goals. Let me know your most important goals. And I'll see you on the next one. Peace and much love to