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Tuesday, April 22, 2008

Get Those Washboard Abs Now - 5 Exercises to Get You Well on Your Way

Not so.

Prior to even beginning to work on a six pack you need to be able to lose enough weight in your middle regions so that the abs can actually show through. You will need a dumbbell and workbench or other flat, stilted surface.

1. Exercising strictly for your abs will not get this done. Make sure your feet are flat and firmly planted on the floor.

2. Lay on the floor or mat like you were laying spread eagle but with your legs together.

2. Begin slowly with 2 sets of 15-20 crunches.


A variation on this exercise, that will work the left and right abdominal muscles, is to add a twist. This adds resistance to the exercise which means you get a fuller workout.

3. Rest the weight of the dumbbell on the top of your feet, making sure they are tightly holding the weight.

3. Sit on the bench with your butt several inches from the edge.

2. Back in the day you were always told to sit all the way up. You n! eed a lot of protein to allow your muscles to be strong enough to heal after strenuous workout sessions.

Below are three exercises, one for each of the main muscles in the abdomen, that are standard to getting the six pack abs you want:

Exercise #1 - Crunch With Plate

This exercise works the upper region of your abdominals. That is great if you want to strengthen your back muscles, but to work your abs you should only "crunch" up a quarter of the way.

4. Beginning with a 5 minute workout is a great start.

For more information and inside tips on the subject, visit my guide on how to get washboard abs. Lay flat on your back with your knees together and your legs bent at a 45 degree angle. Begin slowly with 2 sets of 15-20 reps.

Exercise #3 - Pendulum

This exercise is moderate in difficulty but easy to do.

1. Slowly turn y! our waist side to side resting your legs as flush to the floor! as poss ible keeping your back and arms flat. Keep your diet maintained with low calories, fat and sugar. Always take on a full body workout with an emphasis on the abs. Keeping your legs and heels together raise your legs into the air at just shy of 90 degrees.

3. Bring your legs up slowly toward your chest while tightening your abdominal muscles. When you crunch, turn your torso to the left for the first set and to the right for the second set.

Exercise #2 - Weighted Leg Pull-In

More advanced than crunches, the weighted leg pull-in works the lower abdomen muscles. Adding a plate to the workout is a wonderful idea to add weight as you crunch upward which further tightens the abdominal areas.

1. Crunches are great and easy to do for a beginner. Stay seated at a 45 degree angle with your hands firmly on the side of the bench, bent at the elbows with your forearms staying symmetrical to the lines of the bench.

4. Using both your hands grip the we! ight and place it behind your head, resting your head on it. With the plate fully gripped, abdominal muscles tight, sit up.


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