How to Get Washboard Abs

You think you're ready for the formation of fracture zones on abs? You know you're ready to sweat and burn of the stomach, ready to face the challenge of washing abs. One of the hottest trends of 90 years, a place in the new millennium. Tight, toned down abs, defined lines and hard places. There is one person who does not want, but only half of these people tend to do the job!

The muscles of the stomach is more than ABS. Many of you have heard from the upper and lower abs history, the idea that the cause of the lower area below the navel or the top 4 places. I do not kill the theory, but not the structure and all those who have unfortunately not isolate upper or lower rib cage abs. The abdominus runs right at the top and bottom of the pelvic region. This is the muscle that enables us to a crisis on the breast or pubic bone.

Example is that when a crack in the rib cage is about. Second example: the back, knees raised the bottom, where they "rolled" into place. If these muscles without training from the effects of "dog" in the stomach and excessive curvature in the lower back called lordosis. The horizontal transverse abdominus managed mainly used to squeeze in, for example, forced expiration. Breathing exercises do wonders for. Format for internal and external obliques, which are oblique on both sides. This group plays with a crisis at an angle to speak of a crisis or rotation can be done with the upper or lower. This combination of muscle can be very hard and strong, if properly trained. In the light of these muscles is the basis of a solid core. Abs respond well to slow the formation of the control, rapid pulse and high resistance, too. The continuation of the program, each athlete or advanced amateur performance of its borders!

Apparent inverse moments
   This is a starter, similar to a warming of the earth. You can exercise on a treadmill or a bench. Lying on your back, place both hands palms down, directly under its shame, also elected to the elbows. Keep the legs and knees pressed into his chest, then straighten your legs and bring it down close to the ground, without contact with the bank and repeat, for a total of 10-20 representatives. Take a short break of 30 seconds and repeat for 4 sets. (NB: this is not much less if you back problems!)

  The pole in the legs
  Control is essential for this exercise to swing, not to rush so much. Suspension of the pull-up bar with a comfortable handle, lift the legs as high as possible (some can not make an angle of 90 degrees the other kiss your toes in May, go to the level and work for the course) keeping of the right leg and at the same time. Repeat this for 10 representatives, if possible, and then for a total of 4 games. Nr. rocks!

  Oblique pull bar
  This has the same rules that raise the leg on the pull-up bar, except instead of making your legs on his knees with a twist, his recovery to the level of the left hip and then under and beside the right knee flexion so. Press the side that works and remember to hit the left than the right one account representative. 4 sets of 10 to that - the control of that too.

  V-is
  On your return to the mat, legs and arms extended over your head. Start with your hands and feet together body folded in half, the chin with your knees without the thrust and the maintenance of driving directly to the chest and hands. The upper and lower body must meet at the same time, so you end with hands and feet to the ceiling, then lower than the control group (commitment) to ensure that the hands and feet be cut at the same time and again during the meeting on his feet for more than a second. A maximum of 10 representatives of 3-4 games. The strong use of light wrist and ankle for a weight challenge.

  Oblique Kips
  Sitting on the edge of a bank, by the hands behind the sides of the bench, knees bent, feet on the height of the knee. Bring your hip to heal first and then the other, in a small movement. Be sure to press all parties, including the side crunch. This will end your training session with 4 sets of Ab 15-20 on each side.

  For a quick stretch Abdominals you can face and your hands on your head, while the achievement of the feet in the opposite direction, with 15 to 30 seconds and an emphasis on that most of the other touching the diagonal and then change.

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