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Six minutes out of your day. All you need is a level floor.
Start this torture session just as the end credits begin to roll. A few Sprint,
Bell Atlantic, and Burger King commercials later, Jerry should be starting in
with the monologue that kicks off the ensuing episode. And by then, your
midsection should be burning like charcoal.
Contrary to what many believe, Abdominal workouts do not need to be done in the
gym. Your abs don't need to be tormented through the hi-tech apparatuses or by
the squeaky cable machines. In fact, the best abdominal workouts you can
possibly get are right in your own home.
However, the key to making your self-crafted ab workout turn your jelly belly
into a blazing six-pack is the big 'V'. Variation.
Blending a number of different motions and exercises with all sorts of
variations in motion, speed, and resistance can shock your midsection into the
Ripped Abs you desire.
First, wear light clothing that will make you more agile, allowing your
movements to be steady and flowing.
Plop down on the floor and take a deep breath. Prepare yourself mentally. This
ab workout will consist of one long, continuous set with no breaks in between
various movements. Maintaining constant strain on your abs is the key here.
Start with basic crunches. You can either place your hands behind your head or
leave them by your sides. However, do not pull your head up with your hands.
Bend your knees so that your feet remain flat on the floor. Slowly allow your
shoulders to raise off the floor without using your back whatsoever. Begin with
50 slow, strict repetitions before adding in a twist.
A Russian twist, that is. Raising your shoulders off the ground, slowly twist
your torso from side to side. You want your right elbow turning toward your
left knee and your left elbow twisting toward your right knee. These will
seriously burn so try 20 of these with a strict form.
Jump right into leg raises. Extend your legs in front of you, making sure that
your feet do not touch the floor. You want to start with them together, about
six inches off the floor, before raising them so that your legs form a
45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions
that you crank out.
Whip right back into a set of crunches. Except this time, try them with your
legs straight, extended flat out across the floor. While you're doing these
crunches, pretend that an imaginary string is pulling your upper torso off the
floor. Make the 50 repetitions flow while the abs grind.
Without hesitation, fling your legs into the air and take on a set of pikes.
Your arms are out straight, pointing toward the floor, as you raise your
shoulders in an attempt to touch your toes. All the while, your buttocks are
lifting slightly off the floor. As you lower your shoulders to the floor, your
legs come down again, into a bend position on the floor. No sooner do they
touch that you're beginning the next repetition and the motion flows through 25
agonizing reps.
On the last rep, leave your legs straight up in the air so your toes are
pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If
you face difficulty in maintaining that 90-degree angle at your hips, slightly
lower your legs to the floor.
Then, cut through those abs with some scissors. Lower your legs so that they're
12 inches off the floor and lock your arms behind your head. Lifting your right
shoulder off the floor, twist your torso just as your opposite leg ? or left
knee ? bend into your right elbow. Immediately lower your knee and shoulder and
then twist your left elbow toward your right knee. Try doing 25 of these before
lowering your shoulders to the mat for the final exercise of the workout.
This will be another set of 50 basic crunches, just like the set that you began
the workout with. Exercise slow, strict reps as the burn spreads like wild
fire.
The final rep will leave you feeling like you narrowly escape a blazing building
in once piece.
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