Exercises For Rock Hard Abs

Whether you’re a guy or a gal, big or small, the one thing everyone wants is the fabled “six-pack” abs. For many, this is the absolute toughest part of the body to tone up. If all you’re doing is some sit-ups, its not going to cut it. We’re going to give you 5 ways to work those abs and you don’t even need to hit the gym to do it.

The first thing you have to understand is that your abs are comprised of 5 parts and each of those parts needs to be worked to achieve your goals.

Upper Rectus Abdominus: This is the area you’re working with your crunches. If you’re doing your crunches properly, you have your knees raised or you’re using an ab slant board. The goal is to lift only with your upper rectus. To do this, find a spot on the ceiling with your eyes and stick to it. Keep your lower back anchored to the floor and crunch away.

Lower Rectus Abdominus: The best way to work your lower rectus is either with hanging leg raises. Hang straight from the high bar, then raise your knees by curling from the tailbone and tucking your butt. If you don’t have access to a high bar, all you need is a bench. Use the end of a flat bench, balance on the long end of your butt right about at your tailbone. Lean back with your upper body, grab hold of the bench sides and balance on your butt as if it is the bottom of a “V”. Tense up your upper rectus and pull your knees to your chest.

Obliques: Grab a broomstick or any long, straight pole that will stretch across your shoulders. Don’t use a barbell or straight bar as it will be too much weight. Lace the broomstick over your shoulders and stand with your feet about 24 inches apart. Bend your knees, tuck your butt underneath you, keep your lower body still and twist at the waist.

Serratus & Intercostals: To work these muscles, you’re going to do some lying side crunches. Use the exact same position as a standard crunch, but drop your knees to the side. Keep your upper back flat against the floor and lift up over the top of your ribcage, keeping your legs and feet still.

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