Home » Recreation and Sports

Bringing Out The Abdominal Muscles

Oct 10, 2007
When it comes to exercises for the abdominal muscles you're spoilt for choice, there are so many to choose from. That's great but which ones are the most effective is the question and in what order.
There are many ineffective abs exercises out there, so it is important to spend time and energy only on the ones that will actually work.

Try these effective exercises for RIPPED abs:

Crunches -
Lie on an adjustable abs bench with roller pads. Set it to 30°
Wrap your legs around the roller pads so that your legs are locked into place.
Your head should be lower than you legs.
Keep hands crossed at chest.
Raise your head and shoulders off the bench.
Contract your abs for a count of two at the top position.
Reps - 15 12 10 8 8

Hanging Leg Raises -
Hang from a chin bar with toes pointing straight ahead.
Raise legs up to just above 90°
Hold for a count of 2.
Return to start position.
Don't use momentum to swing your legs up.
Reps - 15 12 10 8 8

Lying Leg Raises -
Lie on a 40° angle bench and grab the bench behind your head with both hands.
Raises legs quickly to 90°
Hold the position for a count of 2 while contracting the abs.
Reps - 15 12 10 8 8

Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.

Here's how it's done:

The above three exercises are done as one Tri-set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next.
Do 1 set of Crunches for 15 reps followed immediately by 1 set of Hanging Leg Raises, then onto the Lying Leg Raises.

Rest for 1 minute and repeat the Tri-set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. Then 8 reps and then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.

That's it. Do this twice a week and you should notice a big difference in a few short weeks. If you're looking for more detail on how to Firm and Flatten your Abs then visit http://www.abs.explosivemusclegrowth.com
About the Author
Darren O Connell - has over 20 years experience in Muscle Growth, Health, Fitness, Fatloss & Nutrition http://www.abs.explosivemusclegrowth.com - http://www.explosivemusclegrowth.com
Rating:
Please Rate:
(Average: Not rated)
Views: 137
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Acne
    • Aerobics
    • Alternative Medicine
    • Beauty
    • Cancer
    • Cosmetics
    • Depression
    • Diabetes
    • Diseases and Conditions
    • Fitness Equipment
    • Fitness
    • Hair Loss
    • Heart Disease
    • Medicine
    • Men's Health
    • Muscle Building
    • Nutrition
    • Skin Care
    • Supplements and Vitamins
    • Weight Loss
    • Women's Health
    • Yoga
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources