1. Pull ups.
Grasp
a pull up bar with a grip that's slightly wider than shoulder width.
Pull your shoulder blades down and back, bend your legs behind you,
cross your feet, squeeze your butt, and brace your abs (this ensures
your core gets worked). This is the start position
• Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips
• Return to the start position and Keep repeating the process.
2. Sit ups.
Lie
on the floor, feet on the floor, knees up and hands crossed on your
chest. Have someone hold your feet down, or wedge them underneath
something heavy. Sit all the way up, lifting your lower back off the
floor along with your shoulder blades. Keep your back straight Lower
yourself down. Repeat.
Once
this becomes easy for you start adding more challenges. You can Do
weighted sit ups. Hold a weight on your chest while you do these.
3.
Leg lifts. Lie on the floor, legs straight out, hands at your sides.
Lift your legs straight up (not bending your knees at all) until they're
at a 90 degree angle (or close). Lower your legs and repeat without
letting your legs touch the floor.
4.
Jackknife sit ups. Lie down flat with your back on the floor. Place
your hands on the ground to your sides for balance; you can pick them up
as you get used to the movement. Simultaneously raise your knees and
torso so that your knees and face meet on an imaginary line extending
from your pelvis to the ceiling. You should be able to kiss your knees
at the top of the motion. Your legs will naturally fold, bringing your
feet towards your hips, much like a jackknife. Lie back down (i.e.
"spread out") and repeat.
6.
Static holds. Put your body into the push-up position but with your
elbows on the floor, and your whole body flat. This position is also
known as the plank, and it trains your your abs. Hold this position for
as long as possible.
Starters
should be aiming to start off with at least 45 seconds, while
professional ab workers are known to achieve over 5 minute static hold.
To
perform the side static hold, roll onto one side of your body and lift
into the same position as before. This time, only one arm will be on the
ground, with the other arm pointed straight up the air and your non
weight-bearing leg resting on your bottom leg. Once again, hold this for
as long as possible.
In addition to the above, for you to have abs, you also need to:
Loose
fat • Do cardiovascular workouts • Avoid late night meals • don't skip
breakfast • Drink more water every day • Try eating lean protein in the
morning • Lift weights • Control your stress & Get the right amount
of sleep •
Good luck Guys!
