How to Get Powerful Flat Abs
If you want to get powerful flat abs, you have to work at it. Aside from just having a great body, people need powerful abs to improve their athletic performance. For the most efficient ab workout, use a variety of exercises and change your routine every two weeks.
Instructions
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How to Get Powerful Flat Abs
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Perform each exercise at a moderate speed, concentrating on maintaining the correct form and breathing. You may see people rushing through their ab workout at the gym, doing their abdominal exercises quickly. This is not as effective as slower reps.
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Crunches are the place to start if you want to get powerful flat abs. Plan on a goal of 100 crunches, three times a week. Put on your favorite music and do crunches for the entire song. Lie on your back and bend your knees so your feet are flat on the floor. Interlace your fingers and place them in the nape of your neck for head support. With your feet and tailbone firmly on the floor lift your head and chest while looking towards the ceiling. Use a modified version to exercise the oblique abdominal muscles. This time when you lift your head, look at and aim for the outside of each knee. Lift your head and aim your forehead to the left knee, release to the floor and do the same thing to the right side. Exhale when you contract your abs and exhale when you release towards the floor.
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One abdominal exercise, popularized by Bruce Lee, the famous Kung Fu Master, will get you powerful flat abs. Lie down face-up on a weight bench or a backless and armless park bench with the top of your head at the top edge of the bench. If you do not have a bench, find a door with a gap at the bottom large enough to place your fingers under it. Lie down on the floor with the top of your head lightly touching the door.
Start the dragon flag by grasping the bench or door behind your head. This is your leverage point. Take a deep breath in and when you exhale, lift your legs above your head into a shoulder stand. As you exhale, lower your legs and torso toward the ground without letting more than the top half of your back touch the ground. The goal is to get as close to parallel with the ground as you can in a controlled manner using your core abdominal strength. Inhale as you bring your legs back up into a shoulder stand. Do five to 12 reps, three times a week for powerful flat abs.
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Tips & Warnings
For better ab definition, cut down on your fat grams.
You can injure yourself if you perform exercises improperly.
