ABS workout exercise part 1

Work your ABS will help the lower back, as well as your posture, with a six pack is only possible side effect.
These exercises are the abs as also the oblique target. If a six pack is your goal, after these exercises, as well as the aerobic exercises, the directives in the field of nutrition and mental exercises section in any case set it within your reach. This is a comprehensive abs program, but depending on your abdominal muscles are stronger, your back muscles will be stronger.
The program
From boot camp consists from six consecutive exercises that your waist are made all over three cycles of a no-rest circuit routine, consisting of. Each complete circuit follows an active rest period of two to three minutes. Then you repeat the cycle twice. The whole routine takes about 15 minutes per cycle. If you will not be to high intensity AB training is used, you may find that you start the program with two cycles of the first week, before you need the State to three. Although most of the effectively on the ground or on a flat bench exercises can be performed using a decline bench will train the load increase your abdominal muscles.
Lower AB crunch 15 reps.
This is a good starter exercise focusing on the lower abdominal muscles
Start position:
Lying on the ground or a flat or decline of Bank, bent with the knees to an angle of 45 degrees.

The exercise
Bring your knees towards the chest of a slow and controlled manner by the principal of the lower abdominal muscles. Slowly to the starting position back. Focus on drag with the lower ABS limit your range of motion to minimize Hüftbeuger participation.

Leg raise/hip up - 15 reps.
This combination exercise targets the lower abdominals.

Starting position
Lying on the floor or a flat or reject Bank with the legs straight and easily hang over the end. Use your hips, lift your legs until your toes are just above your navel. Keep your legs straight as you raise them. At this point should your legs at right angles to your body (form an angle of 45 degrees).

The exercise
Lift your hips to change: three to five inches, keep your legs at right angles to your body. The hips should slide by itself with the lower abs be lifted. Their feet should just move to remove.

Side crunch - 15 reps. page each
This is the most effective exercise that I know to work the Inercostals (the muscles between the ribs) and the oblique muscles (the muscles along the sides of your stomach).
Starting position
Lying on the floor or a flat or reject Bank on your side with your knees bent and your arms hold either the end of the bench or something behind you.

The exercise
Slowly bring your knees towards the chest. Switch to the other side and repeat. Keep short the movement to remove the hip Flexors from the movement.
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