Stop Crunching And Try This Simple Routine For Absolutely Ripped Abs

Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back. Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?).

Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen and not in the gym. Next, you have to engage in a diverse workout routine that targets each of the upper and lower abdominal muscles and works them from every possible angle.

There is more to the abdominal area than the six-pack – this muscle group includes many interconnected muscles that run up the back and stretch down to the butt, and all of them should get a piece of the action if you want to get the kind of ripped stomach you see on magazine covers.

Forget about crunches and try this program of six exercises that effectively target all abdominal muscles and promote greater fat loss and a better muscle building response than any of the traditional abs exercises. You can do them in straight sets, resting 30 seconds between sets, or in a circuit with no rest between exercises.

Ready to build a washboard mid-section? Make your abs scream with the routine below!

  1. Flutter kicks

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Laying on your back keep place your hands behind the head. Keep your abs tight and lift your left knee to touch the right elbow. Go back to the beginning position, raise your right knee, and touch it with left elbow. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck

You can also tuck your hands underneath the glutes for a better control of the movement. One kick with each leg constitutes one rep.

Perform 5 sets of 15 reps.

  1. Straight leg raises

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Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves. To add more resistance for greater muscle growth, you could do the workouts by holding a pair of dumbbells.

Perform 5 Sets of 15 reps

  1. Side raises

Begin in standard plank position. With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position.

Hold the position for a few moments, then slowly lower your hips back down to the floor.

Perform 5 sets of 15 reps.

  1. Oblique crunches

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Start by lying on the ground or mat with your legs at a 45° angle. Hold your head with both hands and lift your left elbow and cross it over to your right side, do the same for the other side.

Perform 5 sets of 30 reps (15 reps on each side).

  1. Alternating elbow-to-knee

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Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

Perform 5 sets of 30 reps (15 reps on each side).

  1. Reverse hip crunch thrusts

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Lie on your back with your head and neck resting on the floor, bent knees and flat feet. Your arms should be by your sides. Keeping a tight core, slowly roll your legs up towards your ears, bringing the hips up towards you. Hold the position for a few moments, then slowly lower the legs back to the floor.

Perform 5 sets of 15 reps.

These exercises are simple yet very powerful and the high number of sets is guaranteed to get your mid-section burning. So if you want to rock some impressive abs this summer, start sweating right now!

 

 

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