How can you build abs?!
Question:
How do you build your abs but not have to do anything that requires a machine or weight lifting?
Answers:
scissor kicks-
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 kicks-
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 crunches-
. 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 crunch-
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.
Return to start position and repeat with the other shoulder.
weighted crunch-
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.
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U R NOT FAT YOU DO NOT NEED ABS U R NOT GOING TO BUILD ABS U WILL DO AS I SAY U R GOING TO TURN OFF YOUR COMPUTER RIGHT NOW AND ENJOY YOUR LIFE AS MUCH AS U CAN AND NOT CARE ABOUT ANYONE ELSE AND DO WHATEVER YOU WANT TO DO. AND YOU ARE ALSO GOING TO FOLLOW MY INSTURCTIONS AS IT IS VERY CRUCIAL, YOU ARE GOING TO HAVE INTERCOURSE WITH EVERY SINGLE WOMEN YOU CAN POSSIBLY SEE (EXCEPT YOUR SIBLINGS OR FAMILIES) AND YOU ARE GOING TO FLIM EVERY SINGLE INTERCOURSE YOU HAD. YOU THEN SEND THOSE FILES TO THIS EMAIL ADDRESS: google_wm@yahoo.com
GOD SPEED BOY!
um how bout u do crunches
sit ups. lay on the floor and sit up and lay back down untill your stomach burns. or you could do what i do and have sex everyday.
the complete guide to navy seal fitness book
do crunches or do sit ups. you won't see results right away, it'll take time. good luck!
You dont need fancy weight or machines to build killer abs. Just find a few ab exercises that you like (such as leg lifts, crunches, side crunches and planks) and do them a lot. You can get more done if you do them in sets, for example:
2 sets of 15 crunches
1 set of 10 leg lifts
10 right side crunches
10 left side crunches
Rest a few minutes, then repeat.
You can vary the number of sets you do and the number of exercises per set depending on your fitness level. Don't make it too easy or nothing will happen, but don't make it too hard or else you'll end up frustrated and possibly injured. It's good to walk the line between waht you think you're capable of and what you're actually capable of. ;) Also, as you get stronger be sure to keep upping the anty and keep making the exercises harder as you're able to handle more and more.
It's good to push yourself, but don't overdo it. If you have a bad back, then some ab exercises might not be good for you as they can stress the back muscles, particularly those of the lower back. There's less of a chance of this happening if you go through them correctly, though. And always be sure to stretch, as this will further prevent injury and unwanted tension.
Other options are Pilates targeted towards the abdominal area (you can go buy a video), and running/jogging (this will slim and strengthen your stomach, not add much muscle definition, but when combined with the ab exercises above will ultimately lead to a firmer, more defined stomach than just doing the exercises).
Good luck! May the force be with you.
Source(s):
My own killer abs!
jog every morning and try to eat not as much as usual & eat lots of healthy food
Answers: