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4 pack workout???!!!!
I want to get a four pack so can anyone tell me what exercises I will need to do, in order to getta four pack...??
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There is no way to guarantee you will get a 4-pack, but I can give you a number of good abdominal exercises. You will have to drop some fat so that your new muscles can show, just doing exercises won't be enough.
(upper abs)
First is your standard crunch. Lay on your back with your knees bent and your feet flat on the floor. Go about halfway to a sitting position, hold for a second, then go back down and stop just before your shoulders hit the floor.
Second is a modified version of this. Lay on your back with your legs pointed straight up in the air. Without moving your legs, try to touch your toes and come back down.
Lastly, declined situps. Try to find a declining bench, or even a bar you can hang from. Drape your knees over the top of the bench/bar, and do a standard situp or crunch.
(lower abs)
Leg lift- lay on your back and stick your legs out about 1 inch above the ground. Slowly lift them up as high as you can until only your arms, shoulders, and head are touching the floor/bench. lower them back down and pause just before they hit the floor.
Hanging leg lift- Hang from a bar, and lift your knees up in front of you. Try to hold for a second before letting them back down.
Kicks- Lay on your back like you are doing leg lifts. Now kick your legs like you are swimming (alternate lifting each leg 6-8 inches while keeping your knees straight). Do this for a minute, rest a minute and repeat.
(Obliques-Side abs)
Side crunch- Lay on your side with your knees bent and slightly in front of you. Place on hand on your head and try to touch your hip with that elbow. Repeat.
Isolation exercise- Prop yourself up on your side so that only one foot and your hand or elbow are touching the floor. Try to maintain your body in a straight (don't let your hip start to sag). Hold this for a minute or as long as you can, switch sides and repeat.
I have a few more that I use as part of my ab regimen. You can find plently of other exercises on the internet as well. These should get you started though. Remember though, it doesn't matter how great your abs are, if they are covered by a layer of fat, nobody is going to see them. Good luck.
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