How do I get really NICE abs!?!
Question:
How do I get really NICE abs!?
Answers:
The key to killer abs is shedding the excess fat first while you are toning the muscles. if you dont do that, your muscle definition wont show!
So here is a killer workout you can do every day if you wish (mininum 4 days a week) for a toned sexy core
I suggest you start off with a 5 to 10 minute cardio warmup. Walk on the treadmill at a low speed for about 5 minutes, then increase it a bit, then at least 30 minutes of high impact, FAT burning cardio. What do I mean by this? Your heart rate MUST stay within 65 to 70% in order to burn fat. Anything higher will be a waste of your time as far as shedding pounds.
So, to find your heart rate range, subtract your age from 220, then multiply by .65 for the minimum heart rate, and .70 for the maximum. For example, if you are 20 years old, 220 - 20 = 200 x .65 = 130, 200 x .70 = 140 So you will want to keep your heart rate between 130 and 140 beats per minute for at least 30 minutes.
After, its important to cool down for at least 5 minutes. Lower the speed and inclination of the machine gradually until your heartrate returns to normal.
after this, then you start the toning:
3 sets of 10 full abdominal crunches: (lay on your back with legs straight out. lay your hands on your legs then pull yourself up and your legs too at the same time to create a V then lower back down)
50 reverse crunches (lower abs..flat on back with knees bent. pull your knees into your chest then back down)
50 normal crunches (flat on back with knees bent. Hands behind head, then crunch your upper body up then back down)
50 lateral crunch, each side (lay on one hip and crunch up)
Then, lay on your stomach, extend your legs and your arms straight out as if you were swimming: Then push your upper body and your legs up to the ceiling at the same time to create a V. This sculpts the back so you dont have bulge around the back of your waist.
do this routine for 6 weeks and you'll be wearing those low rider jeans and cropped tank tops. :)
Good luck