Get The Truth About Abs

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killer ab workouts reverse crunch

Michealangelo’s David is one of the most famous sculptures known to man. He is not built like a body builder with rippling muscles, but he done have one killer set of abs! If you want to get abs like David’s, don’t turn to extreme supplements or drastic dieting- those things will lead to temporary results at best and can be very dangerous. As with most good things in life, getting a set of washboard abs involves hard work, discipline, and a great set of instructions. Get a good start here:

• Get started! The hardest steps to losing some of those stubborn inches off your tummy are the first few. One of my favorite quotes comes from Zig Ziglar. He said, “You don’t have to be great to start, but you have to start to be great.” So get started on the journey to your sexy six pack!
• Take it easy! Don’t jump into a 50 crunches a night routine if you haven’t been doing anything for your abs lately. I’ll outline a beginner’s routine below for you.
• Do a comprehensive build of your abs. You’re not going to get washboard abs like Matthew McConaughey’s by doing just crunches. You’ll need to incorporate exercises for upper abs, lower abs, and obliques to get that six pack to pop.
• Change up your diet a bit! Get rid of the sweets, the sodas, the fatty foods, and focus on a good balanced diet that will help you build muscle and burn fat fast. Again, I don’t recommend extreme diets. I’ll have Becki (our newest blogger) post some good recipes to get you started.
• Work, work, work. There are no healthy ways to get around work. “Sweat plus sacrifice equals success.”- Charles O. Finley
• All that being said, you may want to consider some additional help from outside sources. I would stay very conservative when looking into supplementation. I take CLA (Conjugated linoleic acid) to help my body to shed fat faster. It does more than just reduce body fat, too! Studies have shown that CLA is a great anti-carcinogen, as well as helping reduce the risk for cardiovascular disease and help fight inflammation.

Exercises

Reverse Crunch

Instructions

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Crunch

Instructions

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.

1. Pull your belly button towards your spine, and flatten your lower back against the floor.
2. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
3. Exhale as you come up and keep your neck straight, chin up.
4. Hold at the top of the movement for a few seconds, breathing continuously.
5. Slowly lower back down, but don’t relax all the way.
6. Repeat for 15 to 20 repetitions with perfect form for each rep.
7. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)

Cross Over Crunches

Instructions

1. Lie on your back and cross right foot over left knee.
2. Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist.
3. Lower and repeat on the same side before switching sides.

THE WORKOUT

Do each of these exercises three times a week. If you are just beginning your ab training, start with 8 reps per set for 2 sets. After week one, move up to  10 reps and keep 2 sets. Week three will be 12 reps and 2 sets, with week 4 being 15 reps and 2 sets.

For additional tips, stay tuned for our upcoming eBook on fitness!

About the Author:

Steve Underwood is a fitness expert, specializing in a healthy lifestyle based upon sound principles. Come visit him at www.getfitblog.biz for more info.

Article Source: ArticlesBase.com – 6 Easy Steps to Getting a Sexy Six Pack That Will Last

Reverse Crunch – get six pack abs

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