Sexy Abs For You!
23February/2014

Sexy Abs For You!

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Sexy Abs For You!

 

Don't wait for beach season– tighten your tummy today!
BY LARA MCGLASHAN, CPT



Your bikini-wearing days are rapidly approaching, so you need a speedy plan to get great abs before summer arrives. Each of these exercises hits your abs from a new angle for an overall well-balanced routine that won’t take any longer than your daily coffee run. Your Amazing-Abs-Fast Plan
Do this routine two or three times a week. Rest at least 48 hours between sessions.

EXERCISE SETS REPS
 1. Weighted toe crunch  3  15
 2. Obliques row  3  15 (on each side)
 3. Scissor kick  3  20
 4. Bicycle crunch  3  15 (on each side)
 5. In-and-out-plank  3  15 (on each side)

 

1. Weighted Toe Crunch

What it works: YOUR RECTUS ABDOMINIS AND HIP FLEXORS

Lie face up on the floor and lift your legs directly over your hips, perpendicular to the ground. Hold weights in both hands over your chest with straight arms. Exhale and lift your head, shoulders and upper back off the floor, pressing the weights upward toward your feet. When you’ve come as high as you can, pause for a moment and squeeze your abdominals before inhaling and slowly lowering back to the starting position.

2. Obliques Row

What it works: YOUR INTERNAL AND EXTERNAL OBLIQUES, TRANSVERSE ABDOMINIS AND HIP FLEXORS

Sit on the floor or a mat, holding a dumbbell with both hands in front of your chest. Lift your feet off the floor and balance on your bum so your shins are parallel to the ground, and your torso and thighs make a “V”. Hold your “V” position and paddle the dumbbell in an exaggerated
motion, alternating sides as if in a canoe. Keep your feet together throughout and maintain a straight back. Perform one row on each side
for one rep.

3. Scissor Kick

What it works: YOUR RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS AND HIP FLEXORS

Lie face up on the floor, arms extended by your sides. Lift your legs one to two feet from the ground while keeping your legs straight and toes pointed. Scissor your legs back and forth over top of each other, alternating in a moderately quick and rhythmic pattern above the ground. Focus your eyes on a spot on the ceiling above you as you breathe deeply and rhythmically.

4. Bicycle Crunch

What it works: YOUR INTERNAL AND EXTERNAL OBLIQUES, RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS AND HIP FLEXORS

Lie face up on the floor and lift your legs over your hips with your knees bent 90 degrees. Place your hands lightly behind your head and flare your elbows toward opposite walls. Exhale and lift your right shoulder toward your left knee, keeping your arms in the same position at all times. At the same time, pull your left knee toward your right elbow and extend the opposite leg. Repeat on the other side for one rep.

5. In-and-Out Plank

What it works: YOUR OBLIQUES, RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, GLUTES AND ERECTOR SPINAE

Place your hands on the floor under your shoulders and extend your legs behind you in a pushup position. Lift your hips and tighten your abs so your body makes a straight line from head to hips to heels. Lift one leg straight up off the floor a few inches, keeping your abs tight and your hips and shoulders square. Slowly circle your leg out 45 degrees to the side of your body and touch your toes to the ground. Lift your leg back  into the air and slowly bring it back to the starting position. Repeat on the other side for one rep.

5 Tips for an Amazing Abs Workout

1. Your abs are like any other muscle and need rest. Give them at least 48 hours between sessions for maximum recovery.

2. Don’t forget to breathe when doing abdominal moves. Remember: Exhale on the exertion and inhale on the return to avoid lactic acid buildup.

3. For maximum results, do each rep deliberately and avoid all use of momentum. If you’re doing it right, you should fatigue and possibly fail by the end of 15 reps.

4. Use a mix of different abs moves each time you train to give your body new challenges, while keeping your brain from getting bored.

5. You can crunch ‘til the cows come home, but if you’re not eating right, you’ll never see the results of your hardwork. By making smarter
food choices, you'll eat your way slim!


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1331/Sexy-Abs-For-You.aspx
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