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Ripped abdominals in only Ten Minutes a Day
That's right 10 minutes a day is all it takes to shred those abs when combined with a good high protein low carb diet with 15 minutes cardiovascular workout on alternate days. You don't need a gym just a level floor. Variety is the key to a splendid six pack, you need to work those abs from all angles at differing speeds. This following routine is awesome and you will quickly reap serious results so get started and stick at it don't forget no pain no gain.
The Essential Warm – up
Warming up prior to every weight training session is an absolute must and should never be missed. The warming up phase increase blood circulation and gently prepares and stretches the muscles tendons and ligaments in a controlled fashion prior to the main body of the workout. All of this means that once you have warmed up your muscles you will be able to lift heavier weights than from cold without the risk of injuries. Its time to develop those abs for the beaches!!
Exercise 1 Ab Blasting Crunch
Ok we have all done regular crunches, but now its time to really blast your abs, try this advanced ab exercise.Lie on the floor in the Crunch position, knees bent, hands over ears, or resting on the back of the head Now, crunch up approximately 10 inches, holding the contraction for 6 seconds. Inthis fully contracted position, the key is to really squeeze lower abs and vice-versa (like an accordion coming together). Then return to the starting position as slow as possible keeping those abs tensed it should take about 4 seconds. Now repeat the crunch maintaining as much continues tension on the abs as possible. Forget the amount of reps go for quality. When you can not do anymore have a 20 second rest no longer then do as many normal crunches as possible.
Exercise 2 Hanging Leg Raises
Hanging leg Raises are an excellent intense movement for blasting those hard get lower abs. Ok but it is imperative that you do them so lets get started Start by hanging from a lat chin up bar, hands shoulder width apart, arms fully extended. Keeping your knees together but slightly bent raise your legs but abdominal power only do not swing, raise until your feet are about level with your waist and hold, contract the abs for 5 seconds before lowering in a controlled fashion the abs as you do so the starting point and repeat. Do at least 12 reps
Exercise 3 Pulley Rope Crunch
Here's a great finisher for the abs With the rope attached to the high pulley on the cable machine, grab one end of it with both hands. Pull the rope down so that you are kneeling on the floor with your hands positioned just above your head, ensure that your hands stay firmly locked in this position. Now pull down bending forward at the waist all the way to the floor. Use all ab power to pull down no swinging hold the bottom position and tense those abs return up slowly still tensing as you do so. Repeat the movement for at least 12 reps
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