Getting Beach Abs Fast!

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Question: I need the most effective abdominal routine I can get from you to get me in shape for the beach which is coming on fast. I heard that crunches were just not effective and I have been doing those. What else should I do to be beach ready?
Answer: To be able to see abs you have to strip off the fat that covers them. This means Eating for Performance and doing the necessary cardio as a part of your training. As for crunches, while they may not be the most effective exercise for building those blocks they are an easy one to begin your training, so your time and effort have not been wasted. Your abdominal muscle is one big sheet of muscle accompanied by intercostals on each side and oblique’s which sit below the intercostals. Knowing the function of the abdominals is a big factor in learning how to train them. The function of your abs is literally to pull your pevic bone towards your shoulders so the simplest movement and one of the most effective is the hanging knee raise or, the harder version, hanging leg raise. The difference between the two is the knee raise allows you to bend your knees as you lift your legs. During the leg raise you keep your legs as straight out as you can while you lift. Either version can be done hanging by your hands from a chinning bar, hanging from Ab Slings or from a high ab chair. Hanging from a bar by your hands works your whole body and is the toughest overall to do. The chair version allows you to crunch forward as you lift your lower body upwards targeting your abs more effectively.
1) Do three sets of 15 to 20 reps of hanging knee, hanging leg, or chair, keeping the tempo of the exercise at 2 up 3 down. Fight the impulse to drop your legs instead controlling them down.
2) To hit the obliques and intercostals you can do rope crunches from either a standing position or kneeling. Either way keep your hands on your forehead resisting the urge to pull from your shoulders by holding the rope on either side of your neck. As you pull down, slightly twist right for 5 reps, then left for 5 reps alternating sides until you complete 20 reps. Usually you can increase the weight quickly as you learn the movement, just don’t scissor your body downwards using momentum to complete reps.
3) The third exercise will be the plank, This is an isometric exercise that effectively targets the core and will shape you up a bit. Assume the push-up position, or as the army calls it, the front leaning rest position, and lower yourself onto your forearms instead of keeping your arms extended. Maintain a straight line body position from the contact points of your forearms through to your toes. Hold this position a minimum of 30 seconds and up to 60 seconds. Repeat the 3 exercises 3 times resting after the third exercise each cycle.
These exercises accompanied by your performance food selection, water, weight training and cardio should give you the body you want by the time you hit the beach.
God bless and keep training,
Daryl

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