Challenging Exercises To Build Lean Abs

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With summer knocking at your door, it’s time to get into your beach bermuda pants and bikinis and flaunt your lean abs, so get ready to develop them….

Crunch Circles (Upper abs, Obliques)

Lie flat on your back, knees bent, both feet on the floor, and hands in the position of choice.
Use your upper abs to curl your torso toward your rib cage in a small circular motion. If your torso were a hand on a clock, starting position would be six o’clock; moving up and around to twelve o’clock; (position of a normal crunch) and back down and around to six o’clock completes one repetition. Alternate directions with each repetition.

Tips

• Keep constant tension on your abs throughout the full range of motion (all directions)
• Raise your torso as high as you would for a normal crunch.
• Don’t rest at the bottom of the movement.
• Focus your mind on your abs.

Reverse Crunch Circles (Lower abs, Obliques)

Lie flat on your back, positioning your legs so your thighs are perpendicular to your body and your lower legs are parallel to the floor.
Use your lower abs to curl your hips towards your rib cage in a small circular motion. If your hips were a hand on a clock, starting position would be six o’clock; moving up and around to twelve o’clock; (position of a normal reverse crunch) and back down and around to six o’clock completes one repetition. Alternate directions with each repetition.

Tips

• Keep constant tension on your abs throughout the full range of motion (all directions)
• Raise your hips as high as you would for a normal reverse crunch.
• Don’t rest at the bottom of the movement.
• Focus your mind on your abs.

Double Crunches (Lower , Upper Abs)

Lie flat on your back, knees bent, both feet on the floor, and hands behind your ears.
Use your abs to simultaneously raise your torso and your legs toward each other. Lower your back to the starting position. Repeat.

Tips

• Concentrate on keeping constant tension on your abs.
• Focus your mind on feeling your abs do the work.
• Don’t let your shoulder blades or feet rest on the floor at the completion of each repetition.
• Let your heels lightly touch the floor on each rep.

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