You cannot blame people for wanting ripped abs like it was the
Holy Grail. After all, a flat, washboard, six-pack abs means that you
have a lean and mean body fat percentage, which means that you are
basically healthy. Well, of course, there is also the fact that killer
abs like those of Gwen Stefani is a joy to see!
You should adopt the following exercises to get killer abs that will become the envy of everybody else on the beach and in the gym. Just make sure first that you already have a lean and mean body fat percentage since these ab exercises will only make your hidden six-pack abs appear, not melt the fat away.
Crunches
This is the most basic and most popular of all ab exercises, which is for a good reason as indeed, it can make for ripped abs when done properly and regularly. Plus, you don't need to enroll in gym class as you only use your bodyweight to perform it.
To perform crunches, you lie on your back with your feet flat on the floor and your knees raised a bit on an exercise mat laid down on the floor. Now, place your hands behind your neck in a comfortable grip, slowly raise your head towards your knees and hold the position for 2 seconds and then slowly going back to the starting position. Your stomach muscles should do the work, not your neck and hands. Perform crunches for 3 sets with 30 reps in each set.
Knee Ups
This time, you will have use for an exercise bench. You have to sit on edge of the exercise bench and grab its sides with your hands for steady balance. Then, extend your legs outward and slowly pull your knees towards your chest and hold the position for 2 seconds before extending your legs outward again and repeating the movement. Perform 2-3 sets consisting of 15-20 reps per set. Just remember to keep your body from rocking and bouncing throughout the routine and to contract your stomach muscles as your knees meets your chest.
Leg Raises
Again, you only need an exercise mat for this purpose. You have to lie down with your lower back pressed firmly against the mat. Now, lift your legs straight up into the air until you have achieved an L-shape position - legs perpendicular to the floor, that is - and then lower your legs until they are very near the floor but not touching it. You must repeat the exercise for 1-2 sets with each set having 10-20 reps. You must remember to always keep your lower back as flat on the floor as possible since this exercise can place undue stress on the spine, thus, leading to soreness and injury if not done properly. You may also perform it on an inclined bench to add more resistance and, hence, more muscle benefits.
When done on a regular basis and with the proper techniques, you are assured that your ripped abs will make their appearance on the beach. Of course, you must complement these exercises with the right diet.
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You should adopt the following exercises to get killer abs that will become the envy of everybody else on the beach and in the gym. Just make sure first that you already have a lean and mean body fat percentage since these ab exercises will only make your hidden six-pack abs appear, not melt the fat away.
Crunches
This is the most basic and most popular of all ab exercises, which is for a good reason as indeed, it can make for ripped abs when done properly and regularly. Plus, you don't need to enroll in gym class as you only use your bodyweight to perform it.
To perform crunches, you lie on your back with your feet flat on the floor and your knees raised a bit on an exercise mat laid down on the floor. Now, place your hands behind your neck in a comfortable grip, slowly raise your head towards your knees and hold the position for 2 seconds and then slowly going back to the starting position. Your stomach muscles should do the work, not your neck and hands. Perform crunches for 3 sets with 30 reps in each set.
Knee Ups
This time, you will have use for an exercise bench. You have to sit on edge of the exercise bench and grab its sides with your hands for steady balance. Then, extend your legs outward and slowly pull your knees towards your chest and hold the position for 2 seconds before extending your legs outward again and repeating the movement. Perform 2-3 sets consisting of 15-20 reps per set. Just remember to keep your body from rocking and bouncing throughout the routine and to contract your stomach muscles as your knees meets your chest.
Leg Raises
Again, you only need an exercise mat for this purpose. You have to lie down with your lower back pressed firmly against the mat. Now, lift your legs straight up into the air until you have achieved an L-shape position - legs perpendicular to the floor, that is - and then lower your legs until they are very near the floor but not touching it. You must repeat the exercise for 1-2 sets with each set having 10-20 reps. You must remember to always keep your lower back as flat on the floor as possible since this exercise can place undue stress on the spine, thus, leading to soreness and injury if not done properly. You may also perform it on an inclined bench to add more resistance and, hence, more muscle benefits.
When done on a regular basis and with the proper techniques, you are assured that your ripped abs will make their appearance on the beach. Of course, you must complement these exercises with the right diet.