[saro]

I am posting this guide as I have seen a lot of questions being posted by a lot of different people as to how to how to get a six-pack and work their abs. Well, I did a bit of research and I think that this guide should answer all the questions you guys have...

First off, you have to exercise both the rectus abdominus and the obliques (the ab muscle on your and the ab muscles on your sides). This way you can have a perfect set of abs, and they are both important muscles for good posture and good breakdancing. So exercise 'em both.

All of these exercises don't require any equipment, which is why I like them.

For the rectus abdominus:

Bicycle maneuver:

• Lie flat on the floor with your lower back pressed to the ground.
  
• Put your hands beside your head.
  
• Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion.
  
• Touch your left elbow to your right knee, then your right elbow to your left knee.
  
• Keep an even relaxed breathing throughout.

Intensity Booster: Full extension of legs and a slow, deliberate motion increases intensity.

Vertical leg crunch:

• Lie flat on the floor with your lower back pressed to the ground.
  
• Put your hands behind your head for support.
  
• Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee.
  
• Contract your abdominal muscles by lifting your torso toward your knees.
  
• Make sure to keep your chin off your chest with each contraction.
  
• Exhale as you contract upward; inhale as you return to the starting position.

Leg tucks:

• Lay down on floor, with hands by your sides. Legs straight out on floor.
  
• Bend knees slightly.
  
• Lift legs up 90°. Pause for a second, then lower your legs slowly until feet are 3 inches above the ground. Lift again, and keep abs flexed hard throughout the sets.

Make sure your lower back is flat on the floor and legs are held nearly straight out.

Traditional crunch:

• Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercise mat rather than a hard floor to prevent back strain.
  
• Position your feet as wide as your hips.
  
• Place your hands behind your head so that your thumbs are tucked behind your ears.
  
• Hold your elbows slightly out to the sides and keep your chin pointing upward.
  
• Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you're not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren't being used in the exercise.
  
• Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.
  
• Slowly lower your head, neck and shoulder blades to starting position.
  
• Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

Intensity Booster: Do exercise with knees bent at right angles and feet lifted off the floor 2 or 3 inches. Cross feet at ankles for stability. This way puts more pressure on the abdominals.

For the obliques:

Bicycle maneuver

Reverse crunch:

• Start by lying on your back with your legs perpendicular to the ground, knees at a 90° angle. Feet should be crossed at the ankle.
  
• Keep your arms on the floor next to you or place them comfortably behind your head.
  
• Rest your head on the floor, relax your shoulders and keep your back straight.
  
• Slowly lift your hips 1 to 2 inches off the floor, which will raise your legs and feet a few inches higher. Avoid rolling your hips backward and thus bending your back.
  
• Hold this position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor. Exhale as you lift and curl. Inhale as you go back.
  
• Slowly lower your hips back to the floor.

Crossover crunch:

• Lay down on floor, with your knees bent firmly at 90°.
  
• Put left leg on right knee. Bring your right shoulder to left knee. (Like traditional crunch, but going towards one side).

This was for your left side obliques. For right side, bring you left shoulder to your right knee.

All of these exercises should be done with 2 sets of 15 repetitions. You don't have to do all of them, but do at least 1 or 2 for rectus abdominus and 1 or 2 for obliques.

NOTE: Keep constant tension on the muscles: DO NOT let your abs rest between repetitions! Keep them contracted at all times. When you are performing crunches, for example, don't go down to the resting point.

Visualize: It is common to just go through the motions without thinking about "squeezing" your abs. Focus all of your attention on your abs and really "squeeze" at the top of each contraction.

That's it for now, but post any questions you might have and I'll come back to this forum and answer 'em. I will put up some pictures of how to do the more complex exercises. Though you could probably just google any of these exercises and find some good pics.

As a last note, I hope someone will *cough* sticky this, hehe...

[saro]

Oh yeah, and as a last note, if you have any comments or anything else, just reply, this isn't perfect, but I'm trying to make it definitive...

And if you think this guide took a lot of time... yeah; it did.

[deal1]

A variation to the reverse crubch is the hip raise. Instead of having your legs bent you have them straight up. It is easier and works just as well.

[Kalered]

hmm, just wondering if I did all of the above and have a moderate diet then how long will it take to see results?

[saro]

supposing you took 2 exercises from the 'rectus abdominus' and 2 from the 'obliques' list (bicycle counts for 1 from each list, cuz its mad powerful) and did 2 sets of each for 15 reps, every OTHER day (not every day; you build abs like any other muscle: with rest between days), and ate moderately, you should have strong ab muscles within a month, if not shorter.

however, dieting may be the most important thing, cuz no amount of muscle can show under a layer of fat. sorry, but that's the way it is. so MAKE SURE your diet really is moderate and maintains a healthy weight.

if u've got that layer of fat, make sure you burn more calories throughout each day then u take in and/or exercise to burn more calories. otherwise, no amount of ab exercises will amount to anything...

hope this helps!

[Kalered]

sweet thanx!

[Crash Core]

hey thnx alot, this is some dope shit. i also hope someone stickys it... thnx for all the workouts saro

Peace

[Ray-C]

Great post saro. Simple yet effective.

Should be stickied!

[Psychoanalysis]

id say its pretty good, but lotsa people here have said dont put your hands behind your head or neck for support because that can lead to injury for some reason,
what you other people think of this?

[Kalered]

I dunno I just like to put my hands behind my head but I don't support my head with my hands though. I've been doing this workout for almost two weeks and even though I don't see mad ass abs yet I do know my abs are a lot stronger than before since I can pull off moves that require ab muscles a lot easier. So I guess it's working

[saro]

to psychoanalysis:

yeah, if u pull on your neck with your hands, you can strain it and cause neck injury. but you should still put your hands behind your head, cuz this keeps your form. the easiest way to keep comfortable and prevent injury is to place one hand on the back of your head, and the other hand over that one. that way there's not as much pulling power to strain your neck.

what you SHOULDN'T do is clasp your hands together with interlocking fingers. as a general rule, your chin shouldn't touch your body, cuz then your pulling your neck forward. just keep looking straight ahead, and don't pull.

to kalared:

yeah, its like i said. you'll get strong abs with this exercise, but u can't have a big "cushion" of fat covering the muscles. otherwise you can't see anything, even though the muscles may be really kick ass. so keep working at it.

if the exercises start getting too easy, either slow down each rep or increase each set by a few reps. that way as you build up, ur exercise gets tougher. good luck!

[Kalered]

hmm well i do cardio too every other day. I run a mile and then bicycle for 21 minutes. Is that enough? or should I do this like evra day to get that layer of fat off of my tummy? (of course i do watch I am eating too )

[mYownStyLez]

Originally posted by Kalered
hmm well i do cardio too every other day. I run a mile and then bicycle for 21 minutes. Is that enough? or should I do this like evra day to get that layer of fat off of my tummy? (of course i do watch I am eating too )

your routine was good but i think it would be better if yoo try doin it to your extreme or until you get tired .. and dont forget the thing yoo eat ..


PeaCe Yo . !

[mYownStyLez]

Saro tnx fo the that one, i mah try it and give some picture if good results turn up ..

Peace Y'aLL ...

[Newboy]

Those are cool work-outs man, honostly, lets just hope they work, im gonna try them out now every night.
Thnx for the help, ill get back to you in like 1-2 weeks for my results