Things You'll Need:
- Water
- Table
-
Step 1
Start eating healthy, smart, well-balanced meals. Drink a lot of water before your workout to keep hydrated. Warm up your body with a short cardio workout (about 10 minutes) of running, jogging, jumping rope or dancing. Lay on the floor and do a set of 50 regular crunches. Then stand up and do five more minutes of cardio.
-
Step 2
Sit on the floor and bring your knees into your chest. Extend your legs straight up and your arms up by your ears so you are in a V-position. Hold this position for eight counts. Lower your body down so your arms and legs are almost touching the floor in a full body extended position, legs straight out and hovering above the floor and arms extended over your head, also hovering above the floor. Hold for eight counts. Lift your body back up to the V-position, then lower down to the hovering position. Repeat 10 times.
-
Step 3
Go back to your seated position with your knees pulled into your chest. Extend your legs out straight, close to the ground without touching and lower your upper body at the same time. Bring them back together with your ab muscles. You are not allowed at any time to use your hands! This means you can't touch your legs to pull them in or the ground. They simply stay out to the side, hovering above the ground. Do 30 sets of the crunching in and extending out.
-
Step 4
Roll over on your stomach and place your hands under your shoulders. Push your arms straight and lift your trunk up to stretch your back and stomach. It's important to stretch your stomach muscles so they don't all clump up and pop out. You want a six-pack, but you want it to be flat and clean lines. Then roll back on your back and do 50 side-to-side crunches where you reach to the left as you rise up, then to the right the next time you rise up. It switches sides each time.
-
Step 5
Sit on top of a table. Place your derriere right next to the edge and have your back facing the edge. Extend your legs straight across the table. Have a friend or workout partner sit on your legs to keep you still. Let your body hang over the edge of the table. Place your arms across your chest. Using only your abs, lift your body up to a full sit-up, then slowly lower down to the hanging position. Repeat 30 times. Do these exercises one to two times each day to get six-pack abs in a month.
Comments
alice3415 said
on 6/24/2009 WOW! This article is AMAZING! I cant wait to try this! For some reason my computer wont let me rate people's articles 5 stars, ony 3 and a half, so I cant rate yours without hurting the score. Sorry! But I will recommend you. Thanks!