[LBF 2.0] Rock Hard Abs

Michel,

Don't do crunches....I'm serious, don't do them...They don't work, they may even be damaging your spine. I know everyone still does them...but if you look at the research, its a bad idea. A guy who has done the research is Dr. Stuart McGill. http://www.ahs.uwaterloo.ca/kin/people/StuMcGill.html

The secret to great abs is of course losing the fat (what LBF is all about), but its also about abdominal muscle endurance. You will notice in LBF we use an exercise called the plank. Its one of the great endurance exercises for your abs. Greater abdominal endurance = less chance of lower back issues. A fit and strong core should be able to hold the plank for 2 minutes. Perhaps test yourself once a week and see how you do.

OK, onto how to get rock hard abs. Two things...
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Firstly - every exercise you do is an ab exercise
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Before you start the activity, tense up your core. How to do this? This means tightening your abdominal muscles by gently pulling your belly button inwards, like you have a corset of muscle around your waist. Remember not to hold your breath - you must be able to talk and breathe normally. So if for example you're doing press ups, as you're about to push up, tighten your stomach muscles. This gives your arms a solid base to work from. Not sure if that makes sense to you but try it out, all of a sudden you'll find yourself 20% stronger than you thought you were. And your abs are getting a fantastic workout...
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Secondly - Killer Ab Routines.
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I've attached a PDF with an ab workout that's better than anything you may have done before. And it doesn't have any crunches in it:) This is great to add onto the end of your resistance training workouts.

chat later

Greg Mac

Rock Hard Abs Routine

Rock hard abs is an ideal add on to the Lose Belly Fat Workout. At this point you are already doing Plank at every resistance training session. Replace the Plank with the exercises below.

As we discussed in the mail abs are used for stabilization so the best exercises are those that improve their endurance. These four exercises certainly do that.

Start with the beginner routine until you feel strong enough to try the Prone Jacknife. Remember form is important.

Rock Hard abs Routine – beginner routine

1. Plank – Try for 60 seconds

2. Side Plank – 45 Seconds for each side

3. Bird Dog – 5 Per side

Rest for a minute.

Repeat this twice.

Rock Hard abs Routine – intermediate routine

1. Plank – Try for 60 seconds

2. Side Plank – 45 Seconds for each side

3. Bird Dog – 5 Per side

4. Prone Jacknife – Do 10 slow reps

Rest for a minute.

Repeat this twice.