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I have a pretty awe-inspiring "Ab" workout that I like to do. Let me see if I can clarify it to you, via send by e-mail, without really considering the exercise.
I do a total of 3 sets. Each set will contain anywhere from 75-100 situps/crunches total.
Run each exercise into the next, meaning, don’t stop and pause between.
I do about 20-25 reps with each situp.
#1 Lay flat on your back, with your legs stretched out in front of you. With you arms behind your head, tilt your head up towards the ceiling. You should feel the muscles in your upper abs working. If you are moving your entire back off the ground you are doing this ill-treat. You only need to lift up high enough to feel the stretch.
#2 Still laying on your back, bend your knees, keeping them on the ground. Do a standard crunch.
#3 In this same spot, pick your bent knees up, so that your feet are no longer on the ground. Place your hands on your forehead and touch your elbows to your knees. This should be done in small movements. Do these ones as quick as you can.
# 4 Still on your back, place your feet back on the ground. You are going to do a "bicycle" crunch. Alternating legs and arms, bring your left knee up and touch it with your right elbow. Do the same with the other side. With this exercise, do 15 crunches on each side, so you will do a total of 30.
#5 Stand up…(I bet you never thought you would stand up…LOL) Holding a weight in your hand, or anything that is equvilent to 8-10lbs, and hold the weight at your side. Start with the weight in your right hand. Lean to your right, so that the weight lowers. Return to the starting spot. Lean back to the right, thus lowering the weight again, and then return. Do 15-20 reps on each side.
This is a lot! Do what you can at first. If you can only do 10 reps, than do just 10.
Have fun with it.
As for food goes, make sure you are eating breakfast as soon as you wake up in the morning. This will jump start your metabolism.
Next, try to eat 5-6 small meals a day, to keep your metabolism up. Now, as for what to eat…
Cut back on processed foods, and try to eat more whole grains, lean protein; like chicken, and fruits and veggies.
Since you are tiresome to build muscle, protein is essential to construction muscles. You may also want to eat some red meat, like steak. Protein bars and protein shakes are fantastic to add protein to your diet.
Trail Mix is a fantastic snack. It’s simple to cart around, excellent to eat and it’s chalked full of fiber and protein.
Drink lots of water and try to minimize on the soda and juice.
It sounds like you are really motivated, so you should be able to achieve this goal quickly!
Excellent Luck
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Excellent luck!
do sit ups like 3 sets of 100 for the first week every night. you should see HUUGGEE improvement. i do gymnastics and my abs are rock hard because thats all my coach makes me do.
do at least 100 sit ups daily
Eat a lot of fibres!
rum two km at least everyday
as long as you’re not stout they will be revealed, do bicycle crunches. (look it up if you don’t know what those are) they are really effective. do as many as you can manage and work up slowly. excellent luck!
Crunches take a looooong time to get six packs…
Try the six minute ab workout… In the site below. :]
It’s a lot quicker and conserves a LOT of time.
It worked for me, so why not?
100 sit ups
100 crunches
100 push ups
50 pull ups
15min bench pressing
15min weights
30min cardio workouts like
*jump-rope
*elliptical
*treadmill
Just make an organized schedule, don’t do them all in one day!