60 Seconds Abs For Your Body

An awesome body cannot be built without some super chiseled hard abs. Forget about just training to have a bigger chest that can hide your belly when you wear a t-shirt. To get that body you dream of, you must have really ripped abs.

The way to do it

Killer abs is the result of diet, cardio and hard ab routines. Here is the best information about burning down the fats through a great technique and forget, for the moment, about diets.

The best way to get killer abs is to start exercising. If you are a beginner, start with three sets of crunches for 20 reps a set. If that is just like a breeze for you, complicate a little the routine. Add a set a hip roles. Don’t forget to take a 30 second break to let the burn work.

How to do hip roles? Lie on the floor and push down with your hands. Lift the pelvis off the floor and raise the tail bone as higher as you can. In the meantime, squeeze tightly the abs!

The last exercise for a beginner consists of adding some “planks” in your routine, as professional fitness coaches say. Stay in a pushup position, but instead of resting on the palms, rely on the forearms. Keep the same position far half a minute or a minute. Also, pay attention to your lower back and keep it straight. To do this, assume a slightly inverted c posture, as if you are pulling the hips toward the chin.

These are the beginner exercises.

The first begginer exercise:

For a beginner, you start with sets of 20 crunches, 20 hip rolls and you bridge for half a minute to a minute. After that, you go over it again for at least three times or even more, if you can.

For killer abs, though, you must get to practice some serious routines.

Routine 2: Killer abs!

For this routine you need a decline bench.

Start with a decline hip roll and leg raise exercise.

First put your head where your feet should be.

Second, put your hands on the bench or on the footholds, whatever works best for you, even you will not feel the difference in a couple of minutes!

Then stretch out and make a straight-legged leg raise.

With your leg raised, make a hip roll as your feet point at the ceiling. Count till three and then let it back down!

The second exercise:

Incline sit-ups:
One, turn around and put the feet on the footholds!
Two, lower yourself till you are almost lying on your back!
Three, come back up to complete the exercise!

The third exercise includes incline Russian twists. That sounds kind of evil, don’t you think?

First, stay in the sit up position. Take a medicine ball or a 10-pound weight in your hands.

Second, put your arms straight in front of you and get down till you reach the bottom position of the incline sit up. Keep it that way.

Third, rotate right 90 degrees keeping your arms straight. Do the same thing to the right. Don’t get up! Remain in the bottom position!

Here are the exercises for this routine:
20 leg raises and hip rolls
20 incline sit-ups
20 Russian twist to the right and to the left

One thing: only take a half a minute or a minute break after you are done with the tri-set.

The third exercise:

What would be the most difficult hardest ab routine ever, at least for us, normal people? Well, I can think of some episode from The Simpsons where Homer tried something funny with a cannon ball, but I believe you would need some applesauce to make it happen!

I call this routine “commando cardio ab annihilation” workout. That sounds impressive, doesn’t it? But I certainly caught your attention. This routine includes a pre-stretch, a contraction and some exercises. Ready?

1. Use the Smith machine and make Swiss ball hip rolls
2. Then do partner resisted Swiss ball crunches
3. Do Swiss ball rollouts
4. Sweat profusely and clutch your stomach.

The first exercise, using the Smith machine and performing Swiss ball hip rolls:

1. Put the bar in the Smith machine under the top of the Swiss ball.

2. Put yourself on the ball and roll out to reach back and grab the bar. You must be at least at a 2-3 feet distance from it. Get a grip by grabbing the bar. Flex everything you can!

3. With your legs straight, - the hardest position – stretch your pelvis down as much as you are able to and then perform a hip roll. Don’t forget! Use only your abs when you do this.

The second exercise: Swiss ball crunches with partner resisted

1. Cross your arms over your chest and do a normal Swiss ball ab crunch. Your partner will apply resistance by pushing down your shoulders. This is all.

The third exercise: making Swiss ball rollouts.

1. With your legs crossed ball in your front, kneel on a pad. Remember, your crossed legs must not be on the pad.

2. Simulate praying with your hands on the ball.

3. Get in a straight position, with your head between your arms, by rolling out the ball as further you can. Then, get back to the initial position.

The forth part, with sweating and clutching, is a natural process.

So, this is the routine.

20 Smith machine and Swiss ball hip rolls

20 partner resisted Swiss ball crunches

20 Swiss ball rollouts

Keep in mind! After each tri-set circuit, rest a little, for one minute. If you are capable, you can continue, but I must tell you, I have never completed these routines in a continuous circuit, so I am interested if you can do it!

Then I will have to get to work!

Deon Melchior is the Editor and Publisher of Article Click. For more FREE articles for your ezine and websites visit - www.articleclick.com

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