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3 must exercise for fatter abs

Monday, October 15, 2007

I went to gym 3 times a week now. I undergo a training with personal instructor for 5-class free. I learned a lot from this guy. These are some of the exercise that I am practising right now...

1. Front plank - Targets: transverse abdominals
Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.


2. Scissors - Targets: obliques
Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don't pull on your neck. Work up to 2 sets.


3. Leg swing - Targets: obliques
Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps. Work up to 3 sets.


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Posted by Tuan Rumah at 8:53 AM  
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