According to one of the fitness expert In order to chisel some hard looking abs, you have to incorporate ab training that works every inch of your ab muscles. The following ab workout target the obliques, plus the transverse, upper, and lower rectus abdominus. If you're a beginner try two sets of each exercise then rest for a few seconds and move on to the next set until you've completed all five exercises. If you're intermediate to advanced do one set of each exercise go directly to the next until you do all five then start over without taking a break. If you want an extra burn try the circuit three times. Want the best results possible? Burn more calories and fat by adding 3 days of full body strength training , 3-4 days of interval cardio and a good diet.
Scissor Kickshttp://show.imagehosting.us/show/103...84_1033055.gif( Do 20 Reps )
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.
Flutter Kickshttp://show.imagehosting.us/show/103...84_1033078.gif( Do 20 Reps )
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.
Air Bike Cruncheshttp://show.imagehosting.us/show/103...84_1033076.gif (20 Reps)
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.
Squeeze, Twist and Crunchhttp://show.imagehosting.us/show/103...84_1033081.gif (Do 20 Reps)
1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Weighted Crunchhttp://show.imagehosting.us/show/103...84_1033082.gif ( Do 20 Reps)
1) Start position: Lie back onto floor or bench with knees bent and hands on your chest. Hold a weight plate on your chest. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Return to start position and repeat with the other shoulder.
Good Luck!
