Abdominal Workout at Home - These Powerful Exercises Will Dramatically Transform Your Midsection
To build more lean muscle, your training has to be intense, your strength must be explosive and your muscles need to be fueled with the nutrients necessary for rapid growth. If you're looking to transform your midsection once and for all, you need to work your abs at least 3 times a week.
If your are like me, you don't have the time to go to the gym that often, hence you need to perform you abdominal workout at home. I'm going to discuss five extremely powerful exercises you can do at home.
Crossover Bicycle
Lie on your back with your hands clasped behind your head. Use a bicycle-pedaling motion with your legs, extending your left leg until it's almost straight while you bring your right knee up to your midsection. At the same time, bring your left shoulder off the ground and reach your left elbow toward your right knee. Alternate sides after every rep.
Tip: Cup your hands behind your ears rather than behind your neck to eliminate neck strain.
Reverse Crunch
Lie on your back on a padded surface with your knees bent and your feet off the floor. Put your hands straight out to the sides. Flex your abs and begin pulling your pelvis up and toward your rib cage, moving slowly and exhaling at the same time. Continue until your abs are fully contracted and your hips are raised off the floor. Pause, continue to flex the abs, and breathe out any remaining air. Without releasing the tension of your abs, slowly lower to the start position.
Tip: The farther your feet are away from your buttocks, the harder the exercise.
Long-Arm Crunch
Lie down on a padded surface with your shoulders and midback flat. Bend Bend your legs and put your feet flat on the floor. Put your arms straight out behind you. Flex your abs and pull your rib cage up slowly, exhaling at the same time. Your arms come up with you, in line with your head and torso. Go until your abs are fully contracted, while your lower back remains firmly pressed against the floor. Pause, continue to flex the abs, and breathe out any remaining air. Without releasing the tension of your abs, slowly lower to the start position.
Tip: Imagine that there is a tennis ball under your chin so you don't overflex your neck.
It is almost impossible to gain hard, rippling midsection muscles without a proper blueprint. Read my personal story of how I got ripped in just 4 weeks... using best abdominal workout at home
These are just some basics on how to get a six pack. If you're ready to put on some serious midsection muscles, visit my blog at: http://www.squidoo.com/LowerAbdominalExercises
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