According to Men’s Health, it takes 22,000 crunches to burn one lousy pound of belly fat.

Now you probably have already heard that crunches don’t do much of anything to belly fat, but instead, cause neck and lower back issues and more.

It’s like mowing the lawn with a pair of scissors.


But did you know that there are 3 exercises that actually work your abs harder and are safer than ANY crunch or sit-up? 

Better yet, these 3 exercises also burn A LOT more calories than ANY type of crunch, while boosting your metabolism. So if you were to simply “swap” your crunching exercises for these 3 on this very page, you’ll burn MORE calories during and after your workout.

It will be an instant upgrade to your program.

And EVEN BETTER, you’ll discover how to simply “plug in” a hybrid conditioning system along with the best ab exercises used by professional athletes and celebrities in 10 minutes or less that can be used with YOUR favorite workouts.

All you have to do is read through the short article below and you’ll discover the simple, progressive approach to bust ANY plateau and create CRAZY ab definition, while burning lower belly fat at the same time with ANY workout. It works for both men and women and yes, you read that right…

…  in 10 minutes or less

Now, this has NOTHING to do with crazy fat loss supplements or some whacky diet plan. Nor will you be convinced to change your entire workout program.

And if you’re new to advanced conditioning like this, that’s OK. I’ll tell you how to modify this radical new approach to your fitness level.

Once you simply “plug in” this method that takes 10 minutes or less (as little as 3 minutes!), you’ll be glad you did. It’s even better than 30 minutes of cardio on a treadmill.

That’s hard to believe, but read this:

A Finisher-Style workout boosted HGH (Human Growth Hormone) by 450% (which you won’t find with steady state cardio).
Stokes, K. Journal of Sports Science. 2002 Jun: 20(6):487-94.

That’s just ONE study.

By the way, growth hormone helps your body burn fat even faster.

Hey, I’m Mike Whitfield, but everyone in the fitness industry calls me “Mikey Pancakes Whitfield” because of my love for pancakes.

You may have seen my finishers on the Men’s Health Blog, Turbulence Training Blog and I’ve been published inside the Men’s Health Big Book of Getting Abs.

But more importantly, I’ve lost 105 pounds and have kept it off for years. I’m NOT one of those fitness experts with awesome genetics, so you and I can probably relate.

So if you’re wanting to learn how to boost your fat-burning hormone by 450% while at the same time getting rock-solid abs using unique ab exercises combined with intense conditioning, then read on.


These 3 Ab Exercises Are Just Scratching the Surface – What You’re Doing Right Now Could Be Destroying Your Back and Increasing Your Appetite

That’s right – if you are doing “steady state cardio”, then you’re more than likely increasing your appetite.

A 2008 study in the International Journal of Obesity found that those who participate in long bouts of cardio averaged eating an additional 100 calories MORE than what they just burned off! Sonnevill, K.R. et al. (2008) International Journal of Obesity. 32, S19-S27

And if you’re doing any kind of crunches or sit-ups, read this…

Repeatedly bending over during crunch sessions slowly breaks down spinal disks, creating a disk bulge or herniation, which can cause back pain, weakness and tingling.

“There are only so many bends or a ‘fatigue life,’ in your spinal disks,” Stuart M. McGill, a professor of spine biomechanics at the University of Waterloo, told Newsweek. “When people are doing curl up over gym balls and sit-ups, and this kind of thing, they are replicating a very potent injury mechanism on their back,” says McGill. “Every time they bend it they are one repetition closer to damaging the disk.”

Don’t worry – we’ll fix both of these problems together on this page.

By the way, you’ll be surprised at these “out of the box” core exercises that also work other muscles, forcing your body to burn more calories afterwards.

# 1 – The Plank to Triceps Extension

One move that will force all stabilizer muscles inside your abdominal wall to work harder, while getting your triceps to pop, the Plank to Triceps Extension is a great go-to exercise. If you’re new to this one, I recommend aiming for 5-8 reps. I typically prescribe 15 reps at the most with on this one because anymore after that, your form gets sloppy. I also like to use a very short rep scheme on this exercise using the density method (which you’ll discover below).

Here’s how to do it:

  • Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the ground.
  • Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breathe normally.
  • Now contract your triceps and press your palms into the ground and push your body up to the pushup position – taking 2 seconds to do it.
  • Slowly return to the start position.

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You can see how to plug this in with your conditioning on the next page.

# 2 – High Rep DB Rows

You wouldn’t think that a back exercise would work your core, but here’s the trick to this exercise… you’ll want to aim for a rep range of 15-25 and use a challenging enough resistance that you have to really dig deep starting at around rep 12 – 20 (depending on your goal reps).

Your obliques will work harder than ever because your biceps and back will be fatigued.

Your abs have to “step up” to continue, and this what forces more work from your abs, making them stronger. This is MUCH better than the side bend exercise you see people do at the gym every day (and without wreaking havoc on your spine).

Here’s how to do it:

  • Rest the right hand on a flat bench or platform, lean over and keep the back flat.
  • Hold the dumbbell in the left hand in full extension and slowly row it up to the lower abdomen.
  • Keep the low back tensed in a neutral position and the elbow tight to the side.
  • Do NOT round your lower back. Repeat as necessary. Then switch sides.

There are hundreds of “hidden gem” ab exercises just like this you can read more about on the next page.

# 3 Hand Step-ups

This one will fool you. It looks so easy on paper, but it will challenge your abs and your mind. If you’re new to this, you can do them kneeling. I recommend starting out with 8-10 reps. If you’re advanced, you can do more.

Here’s how to do it:

  • In the pushup position, place your hands on a small step or block.
  • Bring your right hand down to the ground while maintaining a straight line with your body (DON’T let your hips sag.)
  • Bring the left hand down.
  • Then bring the right hand back up to the step followed by bringing the left hand up.

This is a great “active recovery” strategy I like to use with the 10-minute ab finishers on the next page.

Now when you combine these and dozens of other advanced ab exercises strategically with conditioning exercises like KB or DB Swings, Short Sprints, Bodyweight Exercises and more, you can carve your abs, improve your conditioning and coordination and force your body to burn fat 24/7 in 10 minutes or less.

In fact, this is exactly how Hollywood celebrities get ripped for big roles and athletes get shredded so they don’t tear down their bodies while performing at a high level.

How to Combine These Ab Exercises with Advanced Conditioning for FASTER Results 

Now if you were to swap out these effective ab exercises for your traditional crunches, that’s a great upgrade.

But let’s take it further.

Let’s combine these exercises with advanced conditioning so that you will elevate your heart rate as you perform them, while boosting your metabolism.

And because you’ll use a radical, but effective set and rep scheme, your body will burn a lot calories to return to a normal state. This gives you the “afterburn” effect (which is just a cool way of saying you burn calories for up to 36 hours after this kind of conditioning).

Let’s use exercises 1 and 3 for this Ab Finisher. You can plug this finisher in after your main workout or on your off day to accelerate your fat loss and give your abs more definition…

Do the following circuit as many times as possible in 5 minutes, resting only when needed. If your form gets sloppy, you MUST rest.

Tag This 5-Minute Ab Finisher to Your Workout

Box Jumps or Jump Squats (5 reps)
Plank to Tricep Extension (5 reps)
KB or DB Swings (5 reps)
Hand Step-ups (5 reps)


If you’re advanced, you can push this to 7 minutes, but I don’t recommend that the first time you do this.

And if you need to cut back on the intensity, you can cut back to 3 minutes and substitute the Plank to Tricep Extension with holding the Pushup Plank position for 10-15 seconds.

As you can see, the set and rep scheme is drastically different than your standard workout. But that’s the idea… this is your conditioning and accelerated fat loss part of your program that will give your body a new stimulus!

You’ll blow through this circuit numerous times and your heart will pound as you hit a variety of muscle groups.

Thanks to the Plank to Triceps Extension and Hand Step-ups, you’ll also put your abs to work with an elevated heart rate.

WARNING: This is a Radical, “Outside the Box” Approach 

If you’re still questioning whether or not these ab exercises strategically combined with advanced conditioning can take your physique and your abs to a whole new level and are willing to continue with ab exercises that are destroying your back and long cardio sessions that are damaging your metabolism, then this hybrid “Ab Finishers” system you’ll discover on the next page is certainly not for you.

However, if you would like to learn how this unique solution works with YOUR favorite workouts, click on the “Next Page” button below and you’ll discover a simple “plug and play” approach that can be done in 10 minutes or less, without forcing you to “hop” onto a new workout. You can even do this on your off day (which has been proven to help you make better food choices).

You’ll speed up your metabolism without ever having to step on a treadmill ever again, all while carving your abs faster than ever before at the same time.

It’s a proven system, used by the best coaches in the world, and the best part again? They take as little as 3 minutes.

In fact, my private and online clients have used this system to give themselves more “wiggle room” in their diet because of their faster metabolism.