If you want to 'Chisel Out' your abs and have a 'Six Pack', that an 'Underwear Model' would be jealous of. YOU NEED THIS Abs routine. It will not work on its own but, added to a good diet plan and an existing exercise routine will blow everybody elses advice out of the water.
First you have to realise that your body fat has to be at least 10% and would be better if it were 5% to 7%. No lower than 5%, otherwise you might end up needing medical treatment! If your body fat is at a higher percentage, your abs will never show through. So you need to concentrate on your dietary intake. You want your diet to be nutritious and contain around 1,700 calories per day, no less. This will allow you to easily burn those calories off and more. Any exercise will ensure that you cut into your stored body fat and you will lose weight.
Make sure that you have a good exercise plan worked out as you want to lose stored fat and not lean muscle.
I have seen too many people doing sit-ups and crunches all day long and getting nowhere.
Don't follow them. These exercises will not carve out your abs! They will only help to rip your spine out and you will most likely find that you end up with back pain!
The Abs routine below is to be added into an exercise routine. A routine that should include both weights and cardio exercises. You will also need to be following a good diet. The exercises below will enhance your existing diet and exercises. On their own the exercises will help but are not enough to make an underwear model jealous.
You should include an abdominal circuit into your exercise routine every Monday, Wednesday, and Friday
Your abdominal routine consists of:
· Hanging leg raises (3 sets of 12 reps)
· V-Sits (3 sets of 20 reps)
· Flutter Kicks (3 sets of 1-min kicks)
· Planks (3 sets of 1-min planks)
· Side planks (4 sets of 30-second side planks on each side)
Do all sets for each one of these exercises in order. This isn't a "circuit"; it's meant to be done one exercise at a time (for all the sets and reps indicated).
Do the hanging leg raises first. You get on the pull up bar, arms hanging straight down, and then bring your knees up to your chest, side by side, so that you focus on your oblique's mainly. You should aim at 3 sets of 12 for this.
Then go straight to the V Sits for 3 sets of 20. By now you should be feeling pretty good in the midsection region.
Go straight to the ground with 3 sets of 1 minute flutter kicks. After those, end the workout with 3 sets of 1 minute planks and 4 sets for 30 seconds of side planks (2 on each side).
This is a great, all round abs workout which you need to do 3 days a week (Monday, Wednesday, and Friday).
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