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Ab Workouts - Advanced Workout Routine #2 For Six Pack
Abs
Advanced Ab Workout #2
Exercise: Hanging
Leg Raises
Sets: 3
Reps: 25
Rest: 60-90 seconds of rest between each set
Advice: Hang from a pull-up bar with your legs straight down.
Raise your legs by bringing your knees up toward your chest, but
only until even with your waist. Focus on having the movement be
slow and controlled and concentrate on using your abs to bring your
legs up. Slowly return to the starting position and repeat.
Exercise: Crunches
Sets: 3
Reps: 25
Rest: 60-90 seconds of rest between each set
Advice: Lie flat on your back on a mat with your feet flat
on the ground. Place your hands lightly on either side of your head
keeping your elbows out. Push the small of your back down to the
floor to isolate your ab muscles. Begin to roll your shoulders off
the floor. Continue to push down with your lower back. Your shoulders
should come up off the floor only about four inches, and your lower
back should always remain on the floor. As always, make sure you
let your abs do the work in a slow and controlled fashion.
Exercise: Side
Jackknife
Sets: 3
Reps: 25
Rest: 60-90 seconds of rest between each set
Advice: Lie on your right side on the floor on a mat and
keep your left leg over your right, placing your right hand in a
comfortable spot and your left hand behind your head. Bring your
torso and left leg toward each other as you pull with your obliques.
Squeeze for a one-count and return to the starting position.

Many
people who are new to working out seem to always focus on developing
ripped 6-pack abs. They really want to obtain a washboard like stomach
that is lean and sexy. The key to getting shredded abs is diet and
cardio since the only thing that is getting in the way is a layer
of body fat. See, everyone actually already has 6-pack abs, its
just that they are hidden under a layer of adipose tissue (body
fat) that is hiding them. So, the most important things you can
do is to eat a clean, healthy diet and include cardio workouts in
order to burn calories so you can shed that layer of unwanted body
fat that is keeping your six pack abs from popping out.
The abdominal muscles, also knows as "abs", are a group
of muscles that provide movement and support to the trunk and torso,
which is often called the "core". The core muscles are
extremely important to mobility since they help control bodily movements,
transfer energy, shift body weight and allow you to move in any
direction. The abdominal muscles consist of:
- Transverse Abdominal
- Internal Obliques
- External Obliques
- Rectus Abdominis
The "core" is often referred to by personal trainers
who advise their clients to develop this area in order to provide
support for a weak lower back that usually causes pain in most people
that have excess body fat in the abdominal region. If you have a
"spare tire" or a "gut", you will be much more
susceptible to issues with your lower back since the excess weight
will put additional pressure on your back which over time will produce
pain and discomfort. The abdominal muscles also assist in the breathing
process and they have a direct influence on body posture. Developing
a strong core is extremely important for creating and maintaining
a healthy spine. As you get older, this is crucial to living a healthy
and pain free life.
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