10 minute KILLER Ab Workout for SIX PACK ABS

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The following ab exercises have been chosen carefully to target the lower and upper rectus abdominis, along with the external obliques- in layman's term's, this is a complete ab workout that will target every single major muscle group in your midsection. Perform each of the following 4 exercises 12-15 reps consecutively, with not more than 15 seconds rest in between sets. Repeat this entire circuit 3-4 times.

EXERCISE 1 SIT-UPS

PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques

1. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
2. Place your hands by your chest.
3. Flexing your abdominals, raise your torso until you are in nearly a sitting position.
4. Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.

EXERCISE 2 LEG RAISES

PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques

1. Lie flat on your back on the floor with your legs straight in front of you.
2. Place your hands at your sides by the floor for support.
3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4. Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).

EXERCISE 3 LYING LEG RAISE+CRUNCH

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

1. Lie flat on your back on the floor with your legs straight in front of you.
2. Place your hands at your sides by the floor for support.
3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 4 TOE TOUCHERS

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
3. Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).

Happy Lifting,
-Admin (LiftFit)

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