Get abs of steel
Sporting a nice flat stomach or six-pack abs has been the fitness trend for quite some time now. When you want to get a six pack, you need to personalise your fitness regime to get you on your way to getting six or even eight pack abs.
Lie on the floor with your back flat against the floor. Bend your knees until they form an inverted V. Plant your feet on the floor and position your hands to the side of your head. Raise your upper body towards the knees and touch your elbows to your knees. You need to do 10 sit-ups.
Lie flat on your back with your palms down. Lift your heels off the floor, keeping your legs fully extended with a slight bend in your knees. One leg goes up, the other comes down. Do the 12 sets of this exercise.
Lie on the floor with your hands under your buttocks and palms facing the floor. Lift your legs slowly from the floor until they are directly above you. Knees have to be locked and legs as straight as possible. Lower your legs slowly back to the in under control back to the starting position. Do 8 repetitions.
Lie on your back flat, keeping your hands placed behind your head and fingertips of one hand barely making contact with other hand’s fingertips. Take your shoulder blades off the floor while keeping your neck in line with your spine. Lift your legs in a way that one is in a 90-degree angle and the other leg in a 45-degree angle. Move your legs in a bicycle motion. Do bicycle motion 10 times.
Lie flat on your back. Bring your knees up so that your feet are flat on the floor and shoulder-width apart. Use your abdomen muscles to lift your shoulder blades off the floor. Hold at the top of the crunch for a few seconds before gently lowering yourself back down. Do 10 reps.
Start off with your body sitting at the end of a bench. Stretch your legs and your upper body leaning back. Take your knees and curl up, pulling your thighs toward your chest. When your knees touch the chest, squeeze your abs and hold for a few seconds. Repeat this exercise 8 times.
Plank Arm Reaches
Start in a side plank position with your hands directly under shoulders. Twist body and reach top arm up overhead. Switch arms for each following segment. Do 10 repetitions of the exercise.
Lie on the floor with your knees facing the ceiling. Put your right foot onto your left leg. Place your hands behind your head and place them next to your ears. Raise your upper body like a regular crunch. Squeeze at the top and try to touch your elbow to your knee. Change legs and do the motions for 30 seconds.
Start with your palms and feet touching the floor (like a push-up position). Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with the other arm. Bring your body forward and then backwards in a controlled motion. Do 10 repetitions.
Three Levels and Intervals between Sets
There are three levels of ‘abs of steel’ workout. Beginner level – You do 4 sets of the aforementioned exercises, expert level – 6 sets and master level – 8 sets. Make sure there is at least 3 minutes of gap between the sets.
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