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Best Ab Workout Tip Ever (WORKS INSTANTLY!)
How to get ripped abs fast at home: Exercise motivation Best way to get ripped abs for less than 2 weeks The question of whether it is possible to get six-pack in a week or in 2 weeks is probably the most common one. Get a nutrition and fitness plan together and follow it for at least 30 days before you expect to see good and noticeable results. Most guys when they are trying so hard to get six pack abs start doing hundreds of crunches daily. The reason is simple as that. No doubt, crunches may be effective, as they may not only tone but also strengthen your abdominal muscles. However, those who will not reduce their tummy fat will not get the desired six pack abs. The vertical chair knee raise stimulates more abdominal activity than a crunch So how to reach the goal of getting six pack abs? What workouts, exercises and activities are the most effective? There are some efficient steps that can help you to get ripped in the fastest way. Fastest way Whether you have a beach vacation or a party coming up, strong abs are an essential asset which take time to acquire. No matter how many sit-ups and crunches a day you do, without a proper diet you will not achieve good results. Those who work hard trying to get ripped must eat 3 standard-sized meals and a snack between each. Include carbohydrates into your diet. Snack on foods that are rich in protein such as cashews, almonds, peanut-butter, low-fat yogurt and walnuts. Are you in search of the best diet plan to get ripped the sooner the better? You can do it in a fast way if you involve cardiovascular exercises in your workout routine. Swim, run, bike at least three times a week for thirty minutes and stay active 5 days a week. Take benefits of interval training for that sculpted body. Actual To get abs you must first lose your fat that is hiding your abs. Heavy compound exercises — like deadlifts, shoulder presses and squats — work you abs far harder than crunches or sit-ups. Crunches work best on upper abs. But you also need to strengthen lower abs and oblique. This could be done with leg-lifts. Lie on a bench or a mat with your feet on the ground. Extend the legs and lift them until they are parallel with your body. Raise your legs — do it slowly — then lower the legs to the starting position. Do five sets of twenty lifts each day. Hold a lightweight dumbbell with both hands, arms extended straight above your shoulders. Exhale and slowly curl your head and upper body off the mat reaching the dumbbell — higher than your feet — toward the ceiling. Getting abs requires a mixture of muscle toning and fat removal Low mount reverse crunches with band: To perform this exercise you need a resistance band which should be attached to a low wall mount or wrapped around a bench. Place the band over your toes. Then lie on your back. Exhale and bend your knees toward your shoulders. Inhale and slowly lower to the starting position. Clamshell crunch with ball: Lie back on the floor. Keep your feet just off the ground, knees bent. Place the hands behind your ears in a crunch position. To perform a double crunch, lift your shoulders off the ground and your knees into your chest. Inhale and return to start. Excellent workout to get abs in 30 days in a month Boost and tone up your core muscles with this excellent abs in 30 days workout. Perform the routine three times weekly over the next month. You can do it on Monday, Wednesday and Friday. Remember abs require variety in reps, rest periods, exercises and use of weights. You are to perform: Leg lifts for 20 seconds, 10 seconds rest; Scissor kicks for 20 seconds, 10 seconds rest; Flutter kick for 20 seconds, 10 seconds rest; Plank for 20 seconds, 10 seconds rest; Reverse Crunch for 20 seconds, 10 seconds rest; Mason Twist for 20 seconds, 10 seconds rest. Perform four circuits of the routine. Take ten seconds between exercises. Exercise motivation Abs is the hardest part of the body to shape. The only way to get abs is to eat less fat and do cardio. Are you short of time to go to the gym? Get ripped abs at home. You can build strong abs if you will learn how to eat well in addition to abdominal training. If you are training from your home, here are a few excellent exercises to get you started: When performing the exercise think about your shoulder blades lifting off of the ground mat as you crunch. Crunches — 10 reps. You should lift only your upper back. Lie on your back on a mat, floor or carpeted surface. Keep your hands behind your head or cross them on your chest. Using your abdominal muscles raise your shoulders towards the ceiling and pause at the peak. Inhale as you lower down. Warning Do your workout routine correctly as abs exercises may cause back problems. Stop if your back hurts. To avoid possible back problems exercise your back. Remember, a weak back can lead to more back problems. It is recommended to finish abs workout with back exercises. Circle crunches — 10 reps. Get in the crunch position. Bend your upper body to left for the left circle and to the right for the right circle. To make it easier make your circular movements smaller. To add challenge, make the movements bigger. Read here to know! Reverse Crunches — 12 reps. Start doing the exercise with your knees being in line with your hips. Bring your knees in towards the chest and then slowly back up to the starting position. Use your hands for support at the sides. Bicycle crunches — ten reps slow, eight reps fast. Bend your right knee in towards your chest, extend your left leg and twist your right shoulder towards the right knee. To complete 1 rep, switch the leg pattern and twist to the opposite side. Straight leg lowers — 10 reps. Bring your knees in towards the chest. Then extend your knees up. To complete one rep lower your straight legs towards the mat. For additional support place your hands under your lower back. Abs stretch — hold for 30 seconds. Extend your arms over the head and your legs out. Stretch your abs as if reaching your toes and fingertips to opposite walls. Try to breathe deeply. Oblique stretch — hold for 30 seconds. The exercise should be performed in a seated position. Bring the right leg in, keeping your foot flat on the mat. Wrap the left arm around your right leg and twist to the right side. Repeat the exercise on opposite side. Side plank — hold for 30 seconds. Place your elbow directly under the shoulder. Lift your hips up while balancing on the side of the foot and the elbow. Hold the position for 30 seconds.
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