LOL! rofl rofl
Ok, here we go:
FIRST: Change your nutrition, that´s the most important thing!! But I don´t want to get into detail with that.... O yeah, and drink a lot of water!
Ok, now this is for beginners (you may think that´s pretty easy, but trust me, if you do the exercises right, you´ll have a nice after-mourning....
)
Don´t work your abs more than 3 times a week!! I would say 2 times is great for the beginning.
YOUR PLAN:
Warm-up (5 min, you don´t need more)
Incline Crunches 12-15 times, 4 sets
Vertical Hip Raise 12-15 times, 4 sets
Ok, and now the important things:
You have to do them sooooooooooooooooooooooo slow..... Everybody in the gym will look at you and think: "WTF does he do?" (Trust me, they have no clue how to work their abs, so ignore them)
If your muscles are tensed, breath out and hold it for 2 seconds and tense even more! Go back down and back up but NEVER relax your muscles, NEVER!!!
The next important thing: NEVER use any swing! NEVER!!! That´s by far the most common mistake. You will often hear somebody say:"Man, yesterday I did 800 crunches blah blah!" Yeah 800 crunches, nice, but he worked out everything except the abs! If you do let´s say 10 crunches and you can´t do the 11th, try as hard as you can, but never use any swing, if you can´t do it, that´s OK! But NEVER swing!!!
The abs grow in the healing time, so don´t work them more than 3 times a week!!
And if you go to the gym to work out (your full body) START with the abs, don´t do them at the end!!!!
I think that´s it for now.....
Have fun and grow...
C YA!
Go ahead laugh your asses off!!!!
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