Exercises Fitness Guide Workout

Beechworth Grid Exercises To Sculpt

That said, you can have the abs of your dreams as suggested by the D-Bal Review: Impressive Results After 8 Weeks, and unless you’re grossly overweight, they can start to show in just a few week’s time. You will have to follow a low-fat nutritional plan, but that really isn’t hard. Just don’t eat high-fat foods. There are lots of substitutes. If you’re going to put in the sweat and effort to pound your midsection, cutting out ice cream and cheeseburgers should be easy.

As for the exercises, the great thing about working abs is that they can be done daily. Building other muscles means resistance training, so you have to take days off between lifting for rest and repair. Stomach muscles, however, aren’t built up as much as they’re chiseled down. We all have that grid hidden beneath the surface. The trick is bringing it to the forefront. What we propose is a daily dose of abs-blasting medicine. Included in this section are 14 midsection maneuvers. Perform them as often as possible. It is that continual exertion and variation that will eventually provide maximum abdominal exposure.

OBLIQUES

Standing Torso Twists

Stand with legs shoulder-width apart, arms bent in front of you with fists together. Proceed to twist to the left. Pause, then return to starting position and next twist to the right. Perform 10 alternating twists to each side.

OBLIQUES

Side Leg Raises

Lie on your left side, leg over leg, and extend up, supported by the left arm. Proceed to raise the right leg up as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then turn on your right side for another set with the left leg rising.

LOWER ABS

Single-Leg Raises

Sit on the floor with the upper body raised, arms crossed over the chest, with the right leg bent, foot flat, and the left leg extended out. Proceed to raise the left leg several inches. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set with the right leg.

LOWER ABS

Bent-Leg Raises

Lie on your back with hands behind your head, the left leg extended straight out and the right leg raised and bent. Proceed to slowly raise the lower right leg until almost straight. Pause, then lower to starting position. Perform 10 repetitions, then change leg positions for another set with the left leg working.

LOWER ABS

Crunch Leg Raises

Lie on your back in a crunch position, with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to raise the lower right leg until the leg is almost straight. Pause, then lower, and raise the lower left leg. Perform 10 alternating raises with each leg.

LOWER ABS

Seated Leg Raises

Sit on the floor with legs apart and straight out, hands between them. Proceed to press back with hands and raise legs up, keeping knees slightly bent. Pause, then lower to starting position. Perform 10 repetitions.

UPPER ABS

Crunch-Ups

Lie on your back with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to simultaneously raise the upper body and bring knees back to meet elbows. Pause, then return to starting position. Perform 10 repetitions.

UPPER ABS

Kickouts

Begin face up on the floor, the upper and lower bodies aligned and supported by extended arms and bent legs. Proceed to kick the left leg out until straight. Pause, then return to starting position and next kick the right leg out. Perform 10 alternating kickouts with each leg.

UPPER ABS

Arm Extensions

Sit on the floor with forearms supporting the raised upper body and legs raised together, knees slightly bent. Proceed to extend arms out to the sides. Pause, then return to starting position. Perform 10 repetitions.

UPPER ABS

Side Leg Extensions

Lie on your left side, leg over leg, with the left arm, extended out, palm down, and the right hand on the right thigh. Proceed to extend the right leg out until the legs are at a 90-degree angle. Pause, then return to starting position. Perform 10 repetitions, then turn over for another set working the left leg.

Ernestina
Ernestina
Ernestina Chacko is a writer and a photographer. Before joining ajrca.org, she was a senior contributor at Bloomberg USA.
https://ajrca.org

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