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1. How to Get Six Pack Abs
Building Ab Muscles, Losing Fat and
Tips

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3. Do sit ups
Lie on the floor, feet on the floor, knees up
and hands crossed on your chest. Have
someone hold your feet down, or wedge them
underneath something heavy. Sit all the wayunderneath something heavy. Sit all the way
up, lifting your lower back off the floor along
with your shoulder blades. Keep your back
straight (no hunching).

4. Do sit ups
Lower yourself down. Repeat. Once this
becomes relatively easy for you (i.e. you can
do a quite a bit with ease) start adding more
challenges. Find an incline bench. Dochallenges. Find an incline bench. Do
weighted sit ups. Hold a weight on your chest
while you do these. As these become easier,
hold heavier and heavier weights.

5. Do crunches
Lie on the floor (with or without a mat) with
your arms in front of your chest or with your
hands lightly touching your temples (never
behind your head). Bend your knees. Raisebehind your head). Bend your knees. Raise
your shoulders (upper torso) towards your
knees, using strictly your abdominal muscles.

6. Do leg lifts
Lie on the floor, legs straight out, hands at
your sides. Lift your legs straight up (not
bending your knees at all) until they're at a 90
degree angle (or close). Lower your legs anddegree angle (or close). Lower your legs and
repeat without letting your legs touch the
floor.

7. Do jackknife sit ups
Lie down flat with your back on the floor. Place
your hands on the ground to your sides for
balance; you can pick them up as you get used to
the movement.
Simultaneously raise your knees and torso so thatSimultaneously raise your knees and torso so that
your knees and face meet on an imaginary line
extending from your pelvis to the ceiling. You
should be able to kiss your knees at the top of the
motion. Your legs will naturally fold, bringing your
feet towards your hips, much like a jackknife. Lie
back down (i.e. "spread out") and repeat.

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10. Try butt-ups
Start in the push-up positions, except with
your elbows and forearms on the floor. With
your elbows and forearms resting on the
ground, slowly moves your glutes as high upground, slowly moves your glutes as high up
into the air as possible. Your body will look like
a mountain, with your glutes being the peak.
Slowly lower the glutes back down into the
starting position, being careful not to sag the
back below the hips.

12. Do static holds (planks).
Put your body into the push-up position but
with your elbows on the floor, and your whole
body flat. This position is also known as the
plank, and it trains your core (including yourplank, and it trains your core (including your
abs) to hold the body in place. Hold this
position for as long as possible.

13. Do you want more ?
If you want to get more tips, videos and
exercises, just install our android application,
and you well get all news fast and directly on
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http://2rv.us/fit