Perfects Abs - Three Ab Routines To Show Your Six Pack
Crazy, ripped, hard abs. That’s the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you re missing the boat. Chiseled abs is awesome abs.
How do you get ripped abs?
It’s about diet, cardio and hard ab routines. I’ll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.
First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that’s not a
...You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of ...
For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!
Last step in the beginner ab routine is to add in some bridges or “planks” as some “guru’s” of fitness have coined them. This is basically a pushup position but you don’t rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don’t let your lower back sag! Keep a slightly inverted c posture like your
...will give your body some workout without straining your muscles right away. Sitting around with the balance ball will train your body to adjust to the constant movement of the equipment. 2. Abdominal Exercises The balance ball is perfect for ...
So here is the ab routine once you are working all exercises together.
Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!
Alright enough of the easy stuff, we’re here for some serious abs, killer abs.
Onto Ab Routine 2: The ab killer! I love pet names.
This ab routine will all be done on the decline bench.
The first ab exercise? Decline hip roll/leg raise. Beauty!
Step 1: Put your head where your feet should be
Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a
...you can do your fitness ball workout right at your office or in your living room. A fitness ball workout, moreover, allows you to do away with the hard wooden or concrete floor of the gym, which can wear out ...
Step 3: Stretch out and do a straight-legged leg raises.
Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!
Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you’ve turned around!)
Step 2: Lower yourself until you’re about a foot short of lying fully back
Step 3: Come back up if you re still with me!
Third ab routine exercise:
Incline Russian twists (even sounds evil doesn’t it?)
Step 1: don’t move out of the sit up position. Just grab a medicine ball or
...other side in the exact same fashion This exercise will work your oblique (side abs muscles) harder as well as working your abdominal muscles and lower back muscles. This exercise also allows for you to keep your spine straight and ...
Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.
Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That’s one rep. You don’t come out of the bottom at all! Fun huh?
Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!
No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.
Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer
...The use of an exercise ball does not only ease your body from the impact of a hard gym floor. It allows you to concentrate on stretching your muscles and addressing major muscle groups that would otherwise feel worn out ...
Well let s call it the “commando cardio ab annihilation” workout. I have to have a fancy name on it or you wouldn’t be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.
1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.
Ab routine exercise 1: Smith machine, Swiss ball hip rolls:
1.Set the bar low in the smith machine, just below
...Reduced muscle atrophy with age Increased speed and power Increased muscle strength and mass It s important to understand the different types of exercises that produce an aerobic vs. anaerobic effect. Anaerobic benefits are produced by brief, high-intensity activities, while ...
2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!
3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.
Ab routine exercise 2: Partner resisted Swiss ball crunches.
1. It s a normal Swiss ball ab crunch but your arms are crossed across your chest and your “friend” pushes down on your shoulders to apply resistance. That’s it,..ahem.
Ab routine exercise 3: Swiss ball rollouts.
...ball and rest your abs against it. Hold a dumbbell in each hand, with your arms relaxed and at the sides of the ball, palms facing back. Pull your shoulder blades back. Pull your arms up, bending at your elbows ...
2. Your hands are on the ball so it now looks like your praying?
3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.
4. Profuse sweating and clutching of the stomach.
This should come naturally.
In an ab routine all together?
Smith machine/Swiss ball hip rolls x20
Partner resisted Swiss ball crunches x20
Swiss ball rolloutsx20
Rest 30-60 seconds after each tri-set circuit or continue right through if you’re a freak of nature or slightly “touched”. I’ve never gotten 20 on all ab exercises on all three sets in a
...Continue the workout with lunges. Keep the ball propped against the wall, but this time, face it and place one foot upon it. Straighten your leg, then bend forward slowly in a lunge position. Hold your lunge for ten counts, ...
I’ll have to buckle down!
Ray Burton is a motivational speaker, an ISSA-certified personal trainer,
philanthropist, and author of the best selling weight loss book, “Fat To Fit - The Journey Ray
has written hundreds of articles and been featured in Rising Women, The Calgary Sun, and [Http://www.Crosstrainer.ca]www.Crosstrainer.ca
For info on Ray’s book, visit the home page at: [http://www.fattofitbook.com]http://www.FatToFitBook.com. To get Ray s FREE weight loss tips newsletter visit his [http://www.buildingbodies.ca]weight loss website.