Monday, April 27, 2009

How to get sexy abs?

it's a question that we all think about as the summer is approaching if you know what i mean :-)

here are 3 powerful exercises to get prepared for the bikini season:

Bicycle Exercise:

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Vertical Leg Crunch:

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.4. Lower and repeat for 12-16 reps.

Long Arm Crunch:

This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.2. Contract the abs and lift the shoulder blades off the floor.3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.4. Lower and repeat for 12-16 reps.
I hope this help you reach your goal, and i hope i can do it too!!


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