I need help on my lower abs I think?!
Question: I need help on my lower abs I think!?
Heres a link to current pic of them!.!. http://www!.myspace!.com/anthhahny
I'm wondering what main exercises I should do!.!.!?
I'm currently doing the Basic Crunch, Twist up, Push Through, left side crunch, right side crunch ,up & twist, leg raise, leg tucks, 90 degree ankle reach, left crossover crunch, right crossover crunch, kick ups, head raise, scissors, left crossover twist, right crossover tiwst, head 2 leg crunches, alternate shoulder lifts, 180 degree ankle reach, side bends, alterane leg tucks, alternate push throughs!.
Well I do all these for about 15-1 minute each exercise atm!. I want to focus on a smaller group of exercises though and for a longer amount of time!. Thanks in advance!.!.!. What is the best for lower and higher and if I do these at a normal rate for 50 reps 5-15 times a day how long will it take!?Www@Answer-Health@Com
I'm wondering what main exercises I should do!.!.!?
I'm currently doing the Basic Crunch, Twist up, Push Through, left side crunch, right side crunch ,up & twist, leg raise, leg tucks, 90 degree ankle reach, left crossover crunch, right crossover crunch, kick ups, head raise, scissors, left crossover twist, right crossover tiwst, head 2 leg crunches, alternate shoulder lifts, 180 degree ankle reach, side bends, alterane leg tucks, alternate push throughs!.
Well I do all these for about 15-1 minute each exercise atm!. I want to focus on a smaller group of exercises though and for a longer amount of time!. Thanks in advance!.!.!. What is the best for lower and higher and if I do these at a normal rate for 50 reps 5-15 times a day how long will it take!?Www@Answer-Health@Com
Answers:
Well, I get that question a lot at the gym and from my friends!.
Once and for all, here is what I found out from my experience and research!.
Honestly, you might not see a dramatic result in a few weeks; but you will be on the right track towards getting a SIX-PACK stomach soon, if you follow the regimen below:
I did the following for 12 months, probably 360 days out of 365!. As a result, I got my current six pack with 2% body fat!.
1!. Warm up: Start with a regular sit ups, 50 non-stop, in a slow but controlled manner!. You are NOT trying to do as fast as you can, but nice and slowly!. Take a break for a minute before going to the next!.
2!. Upper abs: Do 30-degree angle sit ups!. Lie down on your back, bend your knees 90 degrees!. Lift your upper body only 30 degrees from the ground!. Stop for three seconds!. Then, down!. Repeat this 10 times!. That's one set!. Do five sets with a break in between sets!.
3!. Lower abs: Do flutter kicks!. Lie down on your back flat on the ground!. Lift your feet 30 degrees up from the ground!. Do flutter kicks!. Do 20, that's one set!. Do five sets with a break in between sets!.
4!. Obliques: Do bicycle sit ups!. Just like regular sit ups, except that you touch the right knee with your left elbow, touch the left knee with the right elbow!. 25 reps each set, 2 sets!.
The total reps would be over 200!. I do all of these in the gym, but if you are not accustomed to doing sit ups, you might want to start doing 1/4 of them a day and increase the number of reps!. Otherwise, your abs will get sore and you might have to stop for a few days!.
Unlike other muscles, you do NOT need to do this alternate days!. You may and should do sit ups everyday!.
You will see a noticeable difference in six months and a lot more in a year!. I started doing sit ups right after high school and when I started, I did not have a big belly!. So, it took me only a year to get a six pack!. Depending on your current fitness level, it might take you longer, but you will get there!. The key is patience and persistence!.
Moreover, fitness is 70% diet and 30% exercise, which means that eating healthy is more important than doing thousands of sit-ups!.
So, here is how to eat for the "abs!."
First, eat 6 times a day, every three hours!.
Some of healthy snacks are:
(1) A peanut butter sandwich, especially in the morning: don't worry- peanut butter has GOOD fat, the type the body needs!. I add celery in it, which surprisingly tastes good!.
(2) Fruits: I eat per day two apples, two bananas, two oranges, and other seasonal fruits!. Fruits have low calories but are filling!.
(3) Baby carrots: might be hard to eat first time, but tastes not bad if you get used to it!.
(4) Power bars/ Granola bars: choose the ones with less than 5 grams of fat per serving!.
(5) Soy milk: will take your hunger away and also has protein for muscle building!.
Second, Try NOT to eat a heavy dinner and follow the every 3-hour eating rule (see First above)!. Do not eat within 2 hours before going to bed except a small portion of light snacks listed above!.
Last, do NOT miss breakfast!.
While doing all of those above, if you can do cardio exercises, you will see the results sooner!.
Here is "How to do Cardio" and "How to get a rock-hard butt" :
http://bodfitness!.blogspot!.com/
(New Blogs are Daily Added!.)Www@Answer-Health@Com
Once and for all, here is what I found out from my experience and research!.
Honestly, you might not see a dramatic result in a few weeks; but you will be on the right track towards getting a SIX-PACK stomach soon, if you follow the regimen below:
I did the following for 12 months, probably 360 days out of 365!. As a result, I got my current six pack with 2% body fat!.
1!. Warm up: Start with a regular sit ups, 50 non-stop, in a slow but controlled manner!. You are NOT trying to do as fast as you can, but nice and slowly!. Take a break for a minute before going to the next!.
2!. Upper abs: Do 30-degree angle sit ups!. Lie down on your back, bend your knees 90 degrees!. Lift your upper body only 30 degrees from the ground!. Stop for three seconds!. Then, down!. Repeat this 10 times!. That's one set!. Do five sets with a break in between sets!.
3!. Lower abs: Do flutter kicks!. Lie down on your back flat on the ground!. Lift your feet 30 degrees up from the ground!. Do flutter kicks!. Do 20, that's one set!. Do five sets with a break in between sets!.
4!. Obliques: Do bicycle sit ups!. Just like regular sit ups, except that you touch the right knee with your left elbow, touch the left knee with the right elbow!. 25 reps each set, 2 sets!.
The total reps would be over 200!. I do all of these in the gym, but if you are not accustomed to doing sit ups, you might want to start doing 1/4 of them a day and increase the number of reps!. Otherwise, your abs will get sore and you might have to stop for a few days!.
Unlike other muscles, you do NOT need to do this alternate days!. You may and should do sit ups everyday!.
You will see a noticeable difference in six months and a lot more in a year!. I started doing sit ups right after high school and when I started, I did not have a big belly!. So, it took me only a year to get a six pack!. Depending on your current fitness level, it might take you longer, but you will get there!. The key is patience and persistence!.
Moreover, fitness is 70% diet and 30% exercise, which means that eating healthy is more important than doing thousands of sit-ups!.
So, here is how to eat for the "abs!."
First, eat 6 times a day, every three hours!.
Some of healthy snacks are:
(1) A peanut butter sandwich, especially in the morning: don't worry- peanut butter has GOOD fat, the type the body needs!. I add celery in it, which surprisingly tastes good!.
(2) Fruits: I eat per day two apples, two bananas, two oranges, and other seasonal fruits!. Fruits have low calories but are filling!.
(3) Baby carrots: might be hard to eat first time, but tastes not bad if you get used to it!.
(4) Power bars/ Granola bars: choose the ones with less than 5 grams of fat per serving!.
(5) Soy milk: will take your hunger away and also has protein for muscle building!.
Second, Try NOT to eat a heavy dinner and follow the every 3-hour eating rule (see First above)!. Do not eat within 2 hours before going to bed except a small portion of light snacks listed above!.
Last, do NOT miss breakfast!.
While doing all of those above, if you can do cardio exercises, you will see the results sooner!.
Here is "How to do Cardio" and "How to get a rock-hard butt" :
http://bodfitness!.blogspot!.com/
(New Blogs are Daily Added!.)Www@Answer-Health@Com
Cardio and diet make abs, as of now you are overworking them!. They are like any other muscle and need proper rest and recovery time!.
In my opinion 12 sets once or twice a week for abs is plenty, anymore and you are overdoing it!.Www@Answer-Health@Com
In my opinion 12 sets once or twice a week for abs is plenty, anymore and you are overdoing it!.Www@Answer-Health@Com
your upper abs look great! You should do leg lifts, they really works your lower abs!.Www@Answer-Health@Com
use that ab lounge thingy
haha!
&&great work on the upper abs:DWww@Answer-Health@Com
haha!
&&great work on the upper abs:DWww@Answer-Health@Com
ya you doWww@Answer-Health@Com