Every day you see people sitting washboard abs at the pool and deck decorate their gardens. They stand there were tan lotion slathering on piles of her belly, quite flat, as the nickel could jump off of them. And they have probably forgotten (or not), they evoke envy "cousin of her abs. Do you think she has it easy? Do you think, they were born that way? No way. Nothing looks so good can be so easy! So if you have ever been a spectator and the abs you want, then fine, you do not say? Follow these simple steps, you know great AB workout plan and before you know that you die for abs.
From workout plan for men
ABS is not first perfect magic. You have to work really hard to get them. The following are the things that are as large as part of the workout.
Warm Up
Always hot for at least 5 minutes before your workout. Warm-up exercises are essential to prepare the body for years to come. Do some walking, jogging, rope, etc., for them.
Swiss ball a ball body and take hold of a Swiss bank and put it 3 feet apart.
Place your toes on the bench, elbows on the ball and balance itself. (Be very careful when doing this.)
Make sure the body in an upright position, when to do so.
Now slowly roll the ball forward as far as possible, leaving no sag.
Hold this position for 30 seconds to 2 minutes.
If the position to deal with hard, then take the ball a little closer to the bank.
It takes about 1-2 sets of this.
Read more on stability ball training.
CurlLie knees to the elbows back and put out at an angle of 45 degrees.
Well, his position as earlier, let your fingers touch the front edge.
Bend hips and knees at an angle of 90 degrees.
Now lift your shoulders and hips off the floor and hold it there.
Then on, without stopping.
This is one repetition.
Now the same on the other side.
Perform 2-3 sets of them, with 10-15 repetitions.
Medicine Ball Up CurlLie back and knees bent at an angle of 90 degrees.
Place feet flat on the floor.
Take a medicine ball and hold it over your head and keep your arms straight (not bent) touching the ground.
Then in one quick motion, stand up quickly and abdomen contract, at the same time, push the ball while in front of your body.
Keep your arms straight in this position.
Then go back to its original position and repeat on the floor.
Perform 2-3 sets of them, with 10-15 repetitions.
Read more
Ab ball exercises
Lower Ab Exercises for Men
From training plan for women
If you have ever seen, abs abs men and women differently. A woman does not appear, usually from a workout plan that will lead her abdomen in a package of six years, because it looks good. However, with a polished and curved AB region is the dream of every girl, what the waist curve as one of the most sensuous of a woman's body. So, if that's something you want for yourself, then just follow this plan from training.
Make sure to do some exercises before heating.
Hip rotation was standing with hands on hips and feet about hip width apart.
Keep your torso stable and move your hips to the right.
Now they bring it forward and slide to the left.
then back to center and repeat the same action on the left.
Repeat 8-10 times in both directions.
standing wave upper body with your hands on your hips and your feet about hip-width apart.
The tilting of the pelvis back (for the lower back is rounded), pull your stomach in.
Then press the hips forward and tilt the pelvis forward and good.
Repeat this 5-8 times than in the opposite direction.
Now tilt the pelvis forward while lifting the chest.
Then, drawing on abs tilts back and pelvis back around.
Do this 5-8 times.
Bridges established on an exercise ball goes to the trunk and upper back on them.
Then bend the knee at an angle of 90 degrees and keep your feet hip-width apart about.
Crossing your arms on your chest, extend one leg parallel to the leg to the ground.
Now, the number of publications and up to 15 feet on the ground.
Then extend the other leg count to 15 and let go.
Then bring your legs up straight.
Repeat this whole cycle 5-8 times.
Read more about the best AB workout women.
It is also important to note that happened after a low calorie diet, appropriate and necessary for small to large abs. If these plans are carried out in conjunction with training from aerobic exercise, will help plan from training to be successful. In addition, these exercises also from some training plan at home, and will lead to the same success. It is also important to remember that if a special working group of muscles one day should not be repeated in the same group the next, but instead a different set of muscles should be worked on. You can contribute to muscle repair and tear is. It is also important to take a break 1 day a week to absolute silence in order to allow the body. If you only focus on the abdominal muscles, if these exercises do not replace more than three times per week rather than with other forms in the other days.
Read more
Abdominal exercises
Ab Home Exercises
How often should I Work Out
Now it's clear from what is a great workout plan that you follow your desire and Flat Abs fitter will be fulfilled soon. All the best!
Easy Ab Workouts At Home - Abs Workouts
