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Five Must Know Ab Exercises

This document provides 5 ab exercises to flatten and tone the stomach. It begins by explaining that solely doing ab exercises will not result in a flat stomach and a lifestyle promoting weight loss is needed through cardio, strength training, and a healthy diet. It then describes each of the 5 exercises - basic crunch, oblique crunch, exercise ball crunch, toe touch, and hanging leg raise - detailing the starting position and movement for each. It concludes by stating these exercises will take waist size off when done in a structured program designed by a personal trainer who the reader can contact for help achieving their fitness goals.

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ankurlala
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
167 views

Five Must Know Ab Exercises

This document provides 5 ab exercises to flatten and tone the stomach. It begins by explaining that solely doing ab exercises will not result in a flat stomach and a lifestyle promoting weight loss is needed through cardio, strength training, and a healthy diet. It then describes each of the 5 exercises - basic crunch, oblique crunch, exercise ball crunch, toe touch, and hanging leg raise - detailing the starting position and movement for each. It concludes by stating these exercises will take waist size off when done in a structured program designed by a personal trainer who the reader can contact for help achieving their fitness goals.

Uploaded by

ankurlala
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Five Must Know Ab Exercises

Quick And Easy To Flatten, Tone, And Tighten Your Tummy

Dear future client,


This is the Ebook that you requested. I have put
together this Ebook as a free service to anyone
searching for the truth about fitness and weight
loss success. The Five ab exercises in this ebook
can help you achieve the mid section of your
dreams. These are the very same exercises that I
use with my most successful clients.

In addition, I have added your name to my exclusive


health and fitness newsletter thats packed with
valuable tips, strategies, recipes, and articles
all geared to help you achieve your desired fitness
results. Your newsletter will be delivered every
month right to your email inbox, and if you ever
want to stop receiving it just simply click the
unsubscribe button at the bottom of every email.

So without further ado, I give you the five most


sought after ab exercises that will change your
life. Read on and discover these five gems.

Attaining a trim and toned midsection is by far


the number one fitness goal held by most people.

There is just something so attractive about a small


waist that appeals to the masses. The good new is
that, no matter what you have been told, YOU CAN
HAVE THE ABS OF YOUR DREAMS!

Before we jump right in to the 5 Golden Exercises,


we need to get a few things out on the table.
Listen up here, because the next few paragraphs are
going to make or break your tummy tightening
dreams.

While ab exercises are great for strengthening and


toning your abdominal muscles, solely doing these
exercises will not make your abs flat. In fact,
getting that perfect midsection is a process that
takes more than a little time sweating in the gym.
It takes hard work, and a game plan.

The only way to wash board abs is to lose the body


fat that is currently residing in that area. The
way to lose body fat is to:

1)

Participate in regular cardiovascular exercise.

2)

Maintain a full body strength training routine.

3)

Eat a nutritious, calorie specific, healthy diet.

Did you get all that? It may seem overwhelming at


first, but the key here is to change your lifestyle
to one that promotes weight loss rather than fat
storage.

So you know that you need a weight loss promoting


lifestyle in order to melt away the pounds, but how
about those 5 golden exercises?

The key that makes these exercises golden is the


fact that, when done together, they use all of the
muscles in your abdominal region. Often times
people will only do crunches, and while these are
great, they are neglecting to strengthen the other
75% of their midsection.

There are four basic types of abdominal exercises.


1)

Ones that focus on your upper abs

2)

Ones that focus on your lower abs

3)

Ones that focus on your obliques (sides)

4)

Ones that focus on your entire core

It is very important that you do at least one of


each exercise type every time that you workout.
This will give you the six-pack look that you are
going for!

Now on to the good stuff

Exercise #1: The Crunch

The basic crunch should be a staple in your arsenal


of abdominal exercises. This classic movement
concentrates on your upper abs.

Starting Position: Lie on your back on the mat with your knees bent

and feet flat on the floor. Support your head by placing your
hands behind it, and keep your eyes turned up towards the ceiling
throughout the entire movement.

Movement: Exhale as you raise your upper body up a few inches

off of the mat by contracting your abs. Be sure to keep your back
straight and avoid pulling yourself up with your hands. Hold
yourself in this contracted position for a moment before slowly
lowering yourself back down to the starting position.

Exercise #2: The Oblique Crunch


The Oblique Crunch does just what its name
proclaims works on your obliques. Make sure to do
an even amount of crunches on each side for a
symmetrical look.

Starting Position: Lie on an exercise mat with your knees bent and

hands behind your head. Lift your left leg so that your knee is at a
90 degree angle, and the lower part of your leg is parallel with the
floor.

Movement: Exhale as you bring your right elbow in towards your

left knee, while squeezing your abs. Inhale as you slowly extend
your leg back out to the starting position.

Exercise #3: The Exercise Ball Crunch


Exercise Ball Crunches are great for your entire
core. All of your abs are used in the stabilization
process as you crunch.

Starting Position: Lie with your upper back on an exercise ball and

your feet flat on the ground in front of you. Support your head by
placing your hands behind it, and keep your eyes turned up
towards the ceiling throughout the entire movement.

Movement: Exhale as you raise your upper body up a few inches

off of the ball by contracting your abs. Be sure to keep your back
straight and avoid pulling yourself up with your hands. Hold
yourself in this contracted position for a moment before slowly
lowering yourself back down to the starting position.

Exercise #4: The Toe Touch


This is another great exercise for your upper abs,
however, you can easily make this exercise more
challenging by lowering your legs with each
repetition. This will recruit the use of your lower
abs as well as your upper abs and will make for a
more strenuous workout.

Starting Position: Lie on an exercise mat flat on your back with

your legs up in the air and your arms outstretched above your
head.

Movement: Exhale as you raise your arms up and reach your toes.

Hold yourself in this contracted position for a moment, and then


inhale as you slowly lower your arms back down until they almost
touch the mat. Repeat your required repetitions before allowing
your legs to touch back down onto the mat.

Exercise #5: The Hanging Leg Raise


While this exercise is very challenging and not
recommended for beginners, it is very effective. It
focuses on your lower abs, tightening that stubborn
area.

Starting Position: Position yourself in the roman chair by gripping

the handles and placing your elbows against the pads, or grip
overhead handles and allow yourself to hang.

Movement: Exhale as you raise your knees up towards your chest.

Remember to keep your back flat against the back pad, or if


hanging, try to keep yourself from swinging. Hold yourself in this
contracted position for a moment, and then inhale as you slowly
return your legs back down to the starting position.

So there they arethe top five exercises that will


take the waste off your waist. Is it really that
simple? Yes it is, if you follow a structured
program designed by a knowledgeable personal
trainer.

How do you find a personal trainer who can help you


achieve the results that you want? Well, youve
come to the right place. All you have to do is
contact me and we can work together to get you the
body of your dreams!

Remember to check your email for my health and


fitness newsletter packed with proven tips and
strategies to help you get the most out of your
fitness program.

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