Here is a routine for rock hard abs. they do not guarantee a six pack, however they do guarantee a punch proof stomach. i used to have one, got hit in the stomach and actually would smile back at the ass who hit me. this will get it back for me, and if you want to get a stomach like that, this will do it! it's from the book "Combat Abs" by Matt Furey. you do this routine twice a day, once when you wake up, and once before you fall asleep. and you'll notice a huge difference within a few days! it cuts out the "cheap" muscles, the ones that are purely for looks and have absolutely no purpose but other than to look pretty. these exercises work the main muscles that are needed to tighten up your abs (giving you the appearance that you are flexing your abs all the time even when you are just relaxing) and could POSSIBLY give you the six or eight pack that everyone desires.
the following exercises are call the "magnificant seven". these are the basic ab work outs that you do standing up. this gave me the BEST ab work out i have ever had in my life!! and i used to do 4000 crunches a day! so give it a try, see how it works out for you. you have nothing to lose except those pain in the ass love handles. good luck!
Farmer Burns’ Stomach Flattener
1. Stand erect with your feet shoulder-width apart and your toes pointed forward.
2. Relax your shoulders, letting your arms hang at your sides. Inhale through your nose with your tongue on the roof of your mouth
3. Inhale as deeply as you can, filling your lungs
4. As you inhale, gently hold your abdomen in. don’t let it expand.
5. Once your lungs are completely full, “CLOSE THE MOUTH AND THROAT TIGHTLY, and try to force the breath out, but RESIST SO THAT NONE ESCAPenis EnlargementD. Force hard, and the muscles of the abdomen will be contracted until they are tight and rigid. FORCE THE AIR DOWNWARD WITH ALL THE POWER YOU POSSESS. Clinch the fists-and exert much strength…The process consists of trying to exhale the breath, but you voluntarily hold it in, and by this resistance most thoroughly exercise the muscles of the abdomen, stomach and other internal organs”
6. When you do this. “Hold the breath in this way for two to five seconds, tand then gently allow the breath to escape. Exhale as much as possible so that you will take in a new full quantity of fresh air.”
The Vacuum
1. Begin from a bent-over position with your hands resting on your knees.
2 Slowly exhale all air from your lungs.
3 Once all has been exhaled, do not inhale right away. Rist slightly instead and lift diaphragm, pulling your stomach in.
4 Hold for six seconds or longer
5 Exhale through your mouth
6 Catch yoru breath and repeat
Tai Chi Waist Turner
1 Stand in a relaxed position with feet about shoulder-width apart. Allow your hands to hang freely at your sides.
2 Without trying to move your arms, begin turning your body from side to side. As you turn, let the centrifugal force swing your arms from side to side
3 Each time you have turned as far as you can go, your hand gently slaps your back in the kidney area, giving it a gentle massage.
4 Breathe naturally as you turn from side to side
5 Do 50-100 repetitions each day.
Back Arch with Forward Bend and Sqweeze
1 Place hands on hips. Feet spaced about shoulder-width apart
2 Inhale deeply and lean back as far as possible
3 Pause for a moment and then bow forward.
4 As you bend forward, exhale vigorously and sqwewze your abdominal muscles
5 Repeat for 10-20 repetitions
Dynamic side Bend Stretch (and Isometric Squeeze)
1. Start with feet shoulder-width or wider apart.
2. Extend your left hand so that your biceps is nearly touching your ear.
3. Inhale deeply, then bend ot the right as far as possible and slowly move back and forth.
4. 4. Stretch as far as you can but only move back and forth about half an inch. This is a dynamic stretch
5. After 50 repetitions, you can also hold and do an isometric contraction for 6-8 seconds
6. Repeat on the other side
Hands Overhead Side Bends
1 Stand with feet comfortably spaced.
2 Interlock the fingers of your hands and reach to the ceiling with your palms facing upward.
3 Inhale deeply and stretch to the right as far as you can.
4 Squeeze all the muscles of the upper back as well as those along the sides
5 Hold for six to eight seconds, then exhale
6 Repeat for six repetitions then switch sides
Trunk Rotators
1. Begin with your feet comfortably spaced.
2. Place your hands on your hips and inhale deeply
3. Bend sideward and then begin tracing a clockwise circle with your head and shoulders leading the way.
4. Concentrate on your obliques and abdominals as you rotate.
5. Exhale when you reach the starting position. Inhale and repeat nine more times in the same direction. Then switch directions and do 10 more repetitions
the following exercises are call the "magnificant seven". these are the basic ab work outs that you do standing up. this gave me the BEST ab work out i have ever had in my life!! and i used to do 4000 crunches a day! so give it a try, see how it works out for you. you have nothing to lose except those pain in the ass love handles. good luck!
Farmer Burns’ Stomach Flattener
1. Stand erect with your feet shoulder-width apart and your toes pointed forward.
2. Relax your shoulders, letting your arms hang at your sides. Inhale through your nose with your tongue on the roof of your mouth
3. Inhale as deeply as you can, filling your lungs
4. As you inhale, gently hold your abdomen in. don’t let it expand.
5. Once your lungs are completely full, “CLOSE THE MOUTH AND THROAT TIGHTLY, and try to force the breath out, but RESIST SO THAT NONE ESCAPenis EnlargementD. Force hard, and the muscles of the abdomen will be contracted until they are tight and rigid. FORCE THE AIR DOWNWARD WITH ALL THE POWER YOU POSSESS. Clinch the fists-and exert much strength…The process consists of trying to exhale the breath, but you voluntarily hold it in, and by this resistance most thoroughly exercise the muscles of the abdomen, stomach and other internal organs”
6. When you do this. “Hold the breath in this way for two to five seconds, tand then gently allow the breath to escape. Exhale as much as possible so that you will take in a new full quantity of fresh air.”
The Vacuum
1. Begin from a bent-over position with your hands resting on your knees.
2 Slowly exhale all air from your lungs.
3 Once all has been exhaled, do not inhale right away. Rist slightly instead and lift diaphragm, pulling your stomach in.
4 Hold for six seconds or longer
5 Exhale through your mouth
6 Catch yoru breath and repeat
Tai Chi Waist Turner
1 Stand in a relaxed position with feet about shoulder-width apart. Allow your hands to hang freely at your sides.
2 Without trying to move your arms, begin turning your body from side to side. As you turn, let the centrifugal force swing your arms from side to side
3 Each time you have turned as far as you can go, your hand gently slaps your back in the kidney area, giving it a gentle massage.
4 Breathe naturally as you turn from side to side
5 Do 50-100 repetitions each day.
Back Arch with Forward Bend and Sqweeze
1 Place hands on hips. Feet spaced about shoulder-width apart
2 Inhale deeply and lean back as far as possible
3 Pause for a moment and then bow forward.
4 As you bend forward, exhale vigorously and sqwewze your abdominal muscles
5 Repeat for 10-20 repetitions
Dynamic side Bend Stretch (and Isometric Squeeze)
1. Start with feet shoulder-width or wider apart.
2. Extend your left hand so that your biceps is nearly touching your ear.
3. Inhale deeply, then bend ot the right as far as possible and slowly move back and forth.
4. 4. Stretch as far as you can but only move back and forth about half an inch. This is a dynamic stretch
5. After 50 repetitions, you can also hold and do an isometric contraction for 6-8 seconds
6. Repeat on the other side
Hands Overhead Side Bends
1 Stand with feet comfortably spaced.
2 Interlock the fingers of your hands and reach to the ceiling with your palms facing upward.
3 Inhale deeply and stretch to the right as far as you can.
4 Squeeze all the muscles of the upper back as well as those along the sides
5 Hold for six to eight seconds, then exhale
6 Repeat for six repetitions then switch sides
Trunk Rotators
1. Begin with your feet comfortably spaced.
2. Place your hands on your hips and inhale deeply
3. Bend sideward and then begin tracing a clockwise circle with your head and shoulders leading the way.
4. Concentrate on your obliques and abdominals as you rotate.
5. Exhale when you reach the starting position. Inhale and repeat nine more times in the same direction. Then switch directions and do 10 more repetitions
exercises.